If you are suffering from hair loss, then the first thing you should do is try to find what is causing your hair loss so you can treat the condition and put an end to it. There are several different reasons behind hair loss in women, from genetics to some more serious reasons like autoimmune diseases. In many cases, if you manage to find the cause of your hair loss, you can simply stop it or at least slow it down. For a more detailed description of the reasons for hair loss in women, you can check out our article about it here.
One of the most common reasons for hair loss in women is a deficiency in crucial nutrients. The main cause of this problem is usually our unhealthy diets that do not provide sufficient nutrients for the needs of our bodies. This deficiency can be either due to a lack of essential minerals like iron and zinc, which are critical nutrients for hair growth, or inadequacy in the amount of different crucial vitamins.
Here, in this article from Captain Eco, we will explain how vitamin deficiency can cause hair loss in women. We will also talk about the effect of some vitamins for hair loss in order to help your hair grow.
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Vitamin Deficiencies: A Principal Cause of Hair Loss in Women
As necessary nutrients for your body, a lack of vitamins can cause many different adverse effects. According to WebMD, vitamin deficiency, just like the lack of other nutrients like protein, iron, and zinc, can cause hair loss. These crucial nutrients are usually acquired from your daily diet and do their critical job without our knowledge until we start to reduce the intake of required vitamins.
One of the many cells in your body that needs vitamins are the cells responsible for producing hair: the hair follicle cells. These cells, which are located at the bottom of the papilla, are the living part of your hair. According to WebMD, these cells are being divided every 23 to 72 hours, making them the fastest dividing cells in the body.
The generation of these cells is so rapid that any nutrient deficiency can cause usually visible, quick effects. Some of these effects are the stoppage of hair production or the generation of broken hair strands.
This shows that a lack of vitamins can cause numerous cases of hair loss in women and men. The good news here is that you can simply stop the hair loss caused by vitamin deficiency, usually without the need to take any particular medicines. In order to stop hair loss due to vitamin deficiency, you simply need to start a new diet that is rich in the vitamins you need for hair growth.
Vitamins That Can Help
Although the hair itself is made from a protein called Keratin, in order to grow healthy hair, you need to consume a variety of nutrients, from minerals to vitamins. A healthy diet supplies all of these nutrients and gives you thicker, healthier hair.
On the other hand, your food may not provide the amount of nutrients required to support hair growth and thickness. In this case, you need to change your food plan to feed your hair cells with the right minerals, proteins, and vitamins to support optimal hair health.
It is essential to provide all the crucial vitamins, including vitamins A, C, D, E, K, in addition to B complex vitamins, as they can help you promote healthier hair. It is good to know that currently, there is no evidence supporting the theory that individual vitamins encourage faster hair growth, according to Medical News Today, but deficiency of some particular vitamins can cause hair loss.
The first step to promote healthy hair is to know what vitamins are essential for hair growth. You then need to understand how your hair would behave in case of a deficiency of those specific vitamins. The last step is to find out how to supply your body with those vitamins by adding different foods rich in those vitamins to your daily diet.
Here we will discuss some of the most important vitamins that can help you stop your hair loss and grow back your hair.
Although there is no credible finding linking the B complex family of vitamins with hair loss, some claims exist on the effects of vitamin B complex on hair thickness. Some doctors recommend consuming some specific B vitamins for hair loss, especially vitamin B12, to help your hair regrow.
Vitamin B12, which is also known as Cobalamin, is just one of the B vitamins in the big vitamin B family. Thiamin, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, Biotin, and Folate, respectively called B1, B2, B3, B5, B6, B7, and B9, are the other B complex vitamins.
Even if other B vitamins are not involved in hair growth, you need to include them in your diet. Having a diet based on grains, vegetables, and nuts, as well as different types of meat, can guarantee a sufficient supply of B complex vitamins.
Vitamin B12, which is claimed to be necessary for hair loss and hair growth, can be found mostly in animal products like meat and dairy. Due to these food sources, it is obvious that people with vegan and vegetarian diets need to be extra careful as they are more vulnerable to the deficiency of this vitamin.
Vitamin D deficiency is one of the most common nutrient deficiencies on the planet. Studies show that around 50% of the world’s population suffers from vitamin D insufficiency, while almost 1 billion people have vitamin D deficiency.
With numerous cases in which hair loss was seen in people who had lower levels of vitamin D in their blood, this vitamin seems to be one of the most effective nutrients for preventing hair loss. Based on a review of studies back in 2019, there was a noticeable correlation between vitamin D deficiency and Alopecia Areata, but no direct link was found between them.
However, the best solution here is to get 15 micrograms of vitamin D daily, per recommended by the Office of Dietary Supplements, as it might prevent hair loss caused by vitamin D deficiency.
There are several natural ways to get vitamin D. The most popular one, of course, is from the Sun. Our bodies generate this vitamin when in direct contact with sunlight. This is why vitamin D is known as the “sunshine vitamin” among people.
According to WebMD, you need to include the following foods in your daily diet to increase your vitamin D intake:
- Fatty fish, like tuna and salmon
- Dairy products fortified with vitamin D
- Beef liver
- Egg yolks
Vitamin D is fat-soluble, which means you need to be cautious with the amount you are getting. Supplementing with too much vitamin D can cause different problems in your body, such as kidney problems. So, make sure you get just the right amount of this nutrient, not less, and not more.
Vitamin E is one of the most popular antioxidants in the world. This fat-soluble vitamin can protect cells from different damages, and this is why they are usually thought to be important in preventing hair loss.
There is considerable debate on whether vitamin E deficiency can cause hair loss or not. Some studies found small correlations, while many more contradict them. Vitamin E is included in our list because there are many cases in which women suffering from hair loss were diagnosed with lower levels of vitamin E in their blood tests. Even if it is not scientifically proven yet, it is helpful to include food rich in vitamin E in your diet.
There are two forms of vitamin E: Tocotrienols and Tocopherols. Both of these can be found in different food sources available to all of us. You can get a sufficient amount of vitamin E by consuming nuts like almonds, peanuts, and hazelnuts. Wheat germ and spinach are also rich sources of vitamin E.
Just like vitamin D, you need to be cautious when consuming vitamin E. This vitamin is fat-soluble and can build up in your fat tissues, leading to different problems.
In this article, we introduced three of the most important vitamins for hair loss in women: vitamin B complex, vitamin D, and vitamin E. Currently, there is no strong evidence of the effect of these vitamins for hair loss. However, deficiency of these essential nutrients has been seen in people suffering from this condition.
We have introduced some of the food sources of these vitamins in this article. Some people, however, prefer to take vitamin supplements instead of acquiring their vitamins from food. Whatever way you like, using natural food sources or by taking supplements, it is recommended to include sources of these vitamins in your diet so that you can be sure you will not suffer any vitamin deficiencies in the future.