That alarming moment when you see a clump of hair in your bathroom drain probably has you wondering—what could be causing your hair loss, lately? Could it be your lifestyle? Are you using too many heat treatments for all those ponytails and updos? Or, could you be deficient in vitamins? There are several reasons for hair fall in female. Let's talk about that last one. While all of the above causes may contribute to stress on the hair, nutritional deficiencies may cause loss of hair.

The Role of Vitamins and Minerals in Hair Loss: The Basics

You must have heard of the phrase you are what you eat. Fortunately or unfortunately, that also goes for your hair and is linked to some of the common reasons for hair fall in female. A well-balanced and nutritious diet equals thick, strong and healthy hair while excess sugar, junk food and oily food are responsible for hair loss. But the underlying reason for this is vitamins and minerals. The natural vitamins and minerals your body produces plus the amount you get from your food help your hair stay healthy. But if there is less of it, studies have shown that it is directly linked to hair fall. Getting your needed quota of nutrients not only stops hair fall but also strengthens the follicles and heals any scalp woes.

The Role of Vitamins in Combating Hair Loss

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1. Vitamin A

Did you know that along with your eyesight, vitamin A is also a boon for your hair? This vitamin has a boatload of benefits as it helps your immunity, vision, skin, teeth, bones, reproductive system, kidneys and lungs. But you need to make sure you're striking the right balance when it comes to your vitamin A intake. Hair loss can actually be caused if you take too much vitamin A or too little.  

Instructions on How to Combat

Red, yellow, orange, and green-coloured veggies are good sources of vitamin A. If you don't eat leafy vegetables, fruit, eggs, or dairy, you may be deficient in vitamin A. You may want to talk to a nutritionist about how to balance your intake. By doing so, you’ll hopefully see more hair growth.  

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2. Vitamin B7

Once again, Vitamin B7, also known as biotin, is good for skin and hair. Taking biotin can help make your nails stronger and keep your blood sugar down if you are diabetic. On top of it, it promotes keratin production, a natural hair protein that maintains the health of your hair.

It's rare to have a biotin deficiency since it's in a lot of foods. When this happens, it's usually hereditary. Additionally, antibiotics, smoking, and certain acne medications are frequently linked with biotin deficiency.

Instructions on How to Combat

You can get biotin from cheese, rice, egg yolks and meat. If you are a vegetarian or vegan, you can turn to avocados, sweet potatoes, dals, mushrooms, nuts and seeds. Biotin supplements are also an option if you need them.

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3. Vitamin D

Vitamin D keeps your hair strands thick and stimulates hair follicles. A deficiency in this vitamin is actually directly linked to hair loss. Researchers are still looking into whether it can cause alopecia areata. If that wasn’t worrying, symptoms of this deficiency include fatigue, high blood pressure, mood changes and chronic pain among others. But there’s good news as vitamin D is readily available. 

Instructions on How to Combat

The best sources of vitamin D are avocados, eggs, nuts, fish, and chia seeds. Also, make sure you get enough sun as it helps generate vitamin D, but do it safely. According to the experts, a 15-minute stroll when the UV index is at its lowest is the best time to get your dose of vitamin D. But always slather up on some sunscreen before you head out.

4. Vitamin E

As for vitamin E, this particular one is our favourite as it not only acts as an antioxidant but also prevents cellular damage. There are a lot of foods that contain it but you don’t have to turn to fatty food to get it. Your body needs enough vitamin E to fight oxidative stress in your scalp that is associated with hair loss. It can further boost blood flow to the scalp, which will promote hair growth. A healthy dose can make your hair look shinier and reduce frizz.

Instructions on How to Combat

Sunflower oil, nuts, meat, and leafy greens are good sources of vitamin E. There are also vitamin E oil capsules that you can apply to your scalp once or twice a week to get the most out of it.

The Role of Minerals in Combating Hair Loss 

1. Folic acid

While vitamins are a common cure in the world of haircare, minerals also have some hidden powers. These underrated nutrients can do wonders for your hair as folic acid helps in cell regeneration, thus repairing our skin and hair. It is also responsible for keeping the red blood cells in your body healthy.

Instructions on How to Combat

You can consume fruits, nuts, leafy green vegetables, beans, meat and poultry to get your dose of folic acid.

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2. Iron

Our body needs iron to form haemoglobin, which transports oxygen to our cells. When you are deficient in iron, only the vital organs receive oxygen. This would typically deprive your hair follicles of iron. As a result, your hair doesn’t get enough nutrients for it to grow, leading to hair loss. 

Instructions on How to Combat

Eat more iron-rich foods like fish, meat, and leafy greens to maintain your hair

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3. Niacin

Technically, this is a vitamin since niacin is a form of vitamin B3. But it too encourages healthy hair growth. It boosts energy, oxygen and as well as blood flow to the scalp. Deficiency in niacin is one of the reasons for hair fall in female and can lead to alopecia aka patchy hair growth.

Instructions on How to Combat

Niacin is present in foods like eggs, nuts, mushrooms, and tuna.

4. Zinc

Zinc helps grow and repair hair tissue. It also keeps the oil glands around the follicles active to keep the hair strands nourished and healthy. One of the many reasons for hair fall in female is a lack of zinc in your body.

Instructions on How to Combat

Zinc is found in oysters, cashews, chickpeas and pumpkin seeds.

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FAQs about The Role of Vitamins and Minerals in Hair Loss

Q1. Which are the common vitamins and minerals I am lacking if my hair falls?

Deficiencies of vitamin B12, biotin, riboflavin and folate are related to hair loss and thinning since vitamin deficiency and hair loss are related.

Q2. Which vitamins and minerals will help my hair grow back?

Vitamins A, B, C, D and E are known to help regrow hair. As for minerals, an increase in zinc, iron, iodine and magnesium intake can most definitely help with hair growth.

Q3. What is selenium?

If you have heard of selenium in haircare products, it is because it is another hair-loving mineral. Hair growth is one of several functions played by selenium in the body. It helps maintain the balance of hormones, which is essential to healthy hair.

Q4. Does hair loss mean vitamin deficiency?

While hair loss can be caused by several factors, a lack of vitamins does play a significant role in causing it. It can be coupled with other reasons like genetics, ageing, stress, chemical treatments, heat styling and more.

And there you have it. Lack of vitamins and minerals are some of the most common reasons for hair fall in female. Well, get to it and turn to a healthy diet to see a change in your hair.