Your hair is a reflection of your nutritional status. When key nutrients are low, hair growth suffers.
Key Nutrients for Hair
Iron/Ferritin
- Hair follicles are among the most rapidly dividing cells
- Require adequate iron for growth
- Ferritin >70 ng/mL recommended for optimal hair
Vitamin D
- Hair follicles have vitamin D receptors
- Deficiency linked to hair loss
- Optimal levels: 40-60 ng/mL
B Vitamins
- Biotin (B7): Essential for keratin production
- B12: Needed for cell division
- Folate: Required for healthy hair growth
Zinc
- Important for hair tissue growth and repair
- Helps keep oil glands functioning
- Deficiency causes hair loss
Protein
- Hair is made of protein (keratin)
- Inadequate protein intake affects hair growth
Testing for Hair-Related Deficiencies
- Ferritin and iron panel
- Vitamin D
- Vitamin B12
- Zinc
- Thyroid panel (thyroid affects hair)
- CBC
Beyond Nutrients
Other factors affecting hair:
- Thyroid dysfunction
- Hormonal imbalances (androgens, estrogen)
- Autoimmune conditions
- Stress (telogen effluvium)
- Medications
Timeline
Hair changes are delayed - what's happening now reflects your nutrition from 2-3 months ago. Improvements also take time to show.
References
- Almohanna, H. M., et al. (2019). The role of vitamins and minerals in hair loss: a review. Dermatology and Therapy, 9(1), 51-70.
- Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10.
