One reason for hair loss could be a simple lack of the necessary micronutrients in your diet. — 123rf
Hair loss is a widespread issue impacting countless individuals across the globe, regardless of age, gender or ethnicity.
While genetic factors and hormonal fluctuations are commonly recognised as major contributors, the significance of nutrition – particularly micronutrients – is often overlooked.
Micronutrients, e.g. vitamins and minerals, are vital components of our diet.
As indicated by their name, these nutrients are required in minute quantities, but they have an outsized effect in promoting hair growth and maintaining hair health.
This column will explore the crucial link between micronutrient intake and hair loss, detailing how deficiencies can lead to thinning hair and shedding, while also highlighting additional micronutrients that support healthy hair growth.
By understanding these nutritional aspects, individuals can make informed dietary choices and consider supplementation to enhance their hair health.
Vitamins
Vitamins are essential to our overall well-being, and their influence extends to hair health as well.
A proper intake of specific vitamins can dramatically enhance hair growth, strength and shine.
Notably, vitamins A, D and E are instrumental in various facets of hair maintenance, from cellular functions to scalp health.
Vitamin A is integral to cellular growth, impacting hair follicles directly.
It facilitates the production of sebum, an oily substance that hydrates the scalp and keeps hair looking vibrant.
Insufficient vitamin A can result in dry, brittle hair and may contribute to hair loss.
However, excessive intake can also have adverse effects, underscoring the need for a balanced dietary approach.
Often linked to bone health, vitamin D also plays a crucial role in the cycling of hair follicles.
This vitamin helps regulate the expression of genes that are essential for hair growth.
A lack of vitamin D has been associated with alopecia areata, a condition characterised by patchy hair loss.
Maintaining adequate levels of vitamin D is vital for the health of hair follicles and can promote improved hair growth.
Vitamin E is a potent antioxidant that protects hair follicles from oxidative damage.
By neutralising free radicals, it helps create a healthy scalp environment, which is pivotal for robust hair growth.
Additionally, vitamin E enhances blood circulation to the scalp, ensuring that hair follicles receive vital nutrients necessary for their vitality.
Minerals
Minerals are crucial for numerous physiological functions, including maintaining hair health.
Deficiencies in certain minerals can lead to thinning hair and scalp problems.
This section will discuss three essential minerals that play a significant role in preventing hair loss.
Iron is fundamental for overall health and is particularly important for hair vitality.
It is essential for haemoglobin production, which carries oxygen to tissues, including hair follicles.
When follicles receive adequate oxygen, they are better positioned to support hair growth.
Iron deficiency, commonly known as anaemia, is recognised as a significant cause of hair loss, especially among women.
Symptoms may include fatigue, weakness and brittle nails, in addition to hair-thinning.
Incorporating iron-rich foods, such as red meat, leafy greens and fortified cereals, or taking iron supplements under medical supervision, can help address iron deficiency- related hair loss.
Zinc is a vital mineral for hair tissue growth and repair.
It also supports the function of oil glands surrounding hair follicles, promoting their optimal operation.
Insufficient zinc can lead to hair loss and a dry, flaky scalp.
As the body does not store zinc, it is essential to consume it daily through foods like oysters, beef, spinach and pumpkin seeds.
While zinc supplements are available, they should be taken with caution to avoid disrupting the absorption of other minerals like copper.
Selenium is a trace mineral that plays an essential role in combating oxidative stress and supporting immune function.
It contributes to hair growth by aiding the body in converting specific proteins into those needed for hair structure.
Additionally, selenium helps maintain scalp health, which is vital for hair growth.
However, both deficient and excess selenium can lead to hair loss, making balanced consumption critical.
Rich sources of selenium include Brazil nuts, sunflower seeds, eggs and fish.
Other micronutrients
Beyond vitamins and essential minerals, other micronutrients contribute significantly to preventing hair loss and promoting hair growth.
Biotin, also referred to as Vitamin B7, is a well-known micronutrient associated with hair health.
It plays a key role in the production of keratin, which is the primary protein that constitutes hair.
A deficiency in biotin can lead to thinning hair, which has made it a popular ingredient in hair care products.
Studies indicate that biotin supplementation can enhance hair strength and texture, particularly in those with biotin deficiency.
Foods rich in biotin include eggs, nuts, seeds and vegetables like sweet potatoes and spinach.
Omega-3 fatty acids are essential fats that the body must obtain from dietary sources.
They are recognised for their anti-inflammatory properties, which can help alleviate inflammation contributing to hair loss.
They also support scalp health by maintaining hydration and preventing dryness.
Sources of omega-3 fatty acids include fatty fish such as salmon and mackerel, as well as plant-based options like flaxseeds, chia seeds and walnuts.
Amino acids are the building blocks of proteins, including keratin, which are crucial for hair structure.
There are 20 amino acids, with nine being essential and requiring dietary intake.
Among these, cysteine and methionine are particularly important for hair health.
Cysteine aids in forming disulphide bonds that contribute to hair strength, while methionine is a precursor to cysteine.
A balanced diet with sufficient protein sources, such as meat, dairy, legumes and whole grains, is necessary to provide the amino acids that support hair health.
A holistic strategy
One means of effectively addressing hair loss is a comprehensive dietary approach, encompassing the intake of a variety of vitamins, essential minerals and other micronutrients.
By recognising the importance of these nutrients and incorporating them into one’s diet, individuals can enhance their overall hair health, mitigate hair loss and encourage the growth of strong, vibrant hair.
The complex interplay between micronutrients and hair health reveals a profound relationship essential to preventing hair loss and promoting vitality.
While a nutrient-rich diet can significantly improve hair health, it’s important to acknowledge individual differences in response to dietary changes.
Genetics, hormonal balance and overall health are all also significant factors influencing the condition of a person’s hair.
A holistic strategy, combining a nutrient- rich diet with appropriate medical interventions and lifestyle modifications, is often the most effective approach to combat hair loss.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
