Baldness is one of the most common health complaints among people of any age. Acne can also be blamed on the many factors thought to cause it, such as stress, hormonal changes, genetics and environmental factors, but one factor is often overlooked: nutrition. Today’s eating habits, the large amount of ultra-processed foods, the reality of being subjected to a highly restricted diet or gut health issues, has resulted in not taking in and absorbing enough essential vitamins and minerals to maintain healthy hair growth. Simrat Kathuria, a renowned nutritionist and health coach, shares that hair follicles, being one of the most metabolically active tissues in the body, can affect the natural hair growth cycle with even the slightest nutritional deficiency.
Nutritional link to hair health
Regular delivery of nutrients needed for cell division, protein synthesis and oxygen transport to hair follicles is essential for healthy hair growth. When there is a deficiency of certain vitamins, hair follicles enter the resting (telogen) phase early, causing more hair loss. Unlike cosmetic hair loss, nutritional hair loss may occur over a period of time and may be accompanied by symptoms of general nutritional imbalance such as fatigue, brittle nails, dry skin or decreased immunity.
What is the most important vitamin deficiency?
The main deficiency associated with hair loss is vitamin D which is crucial for stimulating hair follicles to turn. Having insufficient levels of vitamin D is associated with more hair loss and certain types of alopecia.Another important thing to consider is vitamin B12 intake, which may be an issue in any vegetarian diet and is common among the elderly and people with diseases of the digestive system. Since vitamin B12 is involved in the production of red blood cells and carrying oxygen, low levels can lead to fewer nutrients reaching the scalp.Biotin (Vitamin B7) is often touted as a good source for better hair growth, but biotin deficiency is relatively rare. Dietary supplements should only be used if a person has been diagnosed with a deficiency, and may not be beneficial for those who do not have a deficiency.In addition to iron, zinc and enough protein, folic acid is also a key component of healthy hair. Although iron is not a vitamin, it falls within the category of minerals, and iron deficiency is one of the most common causes of diffuse hair loss especially in women of reproductive age.
Why are deficiencies becoming more common?
There are a number of lifestyle trends that all increase the burden of nutrient deficiencies. Poor nutritional status can be caused by avoiding foods and drinks, eating very limited diets, eating too many processed foods, spending too much time indoors with less sunlight, digestive upset with eating fewer nutrients, or trying to lose weight on their own. Certain medical conditions and medications can also cause increased nutritional requirements and decreased nutrient absorption.
Correct the root cause
Treating hair loss without medical guidance or cosmetic and/or nutritional supplements is baseless. If hair loss is regular or persistent beyond a period of more than six weeks, the problem should be evaluated clinically and blood tests performed if necessary to check underlying deficiencies or medical problems. When deficiencies are diagnosed, therapeutic dietary changes, supplements on a customized basis, and treatment of the cause usually produce better long-term results than blanket nutritional supplements.A healthy diet involves eating a balanced diet, which can be easily achieved using whole grains, legumes, dairy products, eggs, lean proteins, nuts, seeds, and colorful fruits and vegetables as a foundation. Healthy aggression of the sun is another important aspect of good hair growth, along with good sleep and stress management.
A comprehensive approach to hair health
Healthy hair is a sign of health. Unlike various factors, vitamin deficiencies do not cause complete hair loss, but it is now recognized that they are very important and can be modified. Assessing the nutritional status of the hair early and addressing deficiencies appropriately and in a timely manner, along with following a proper lifestyle, can help restore hair health and thus enable proper and healthy growth. This is because instead of taking a quick fix approach, it is more beneficial to solve the problem from the root up and this is where nutrition comes into play.
