A healthy diet can help hair stay strong and shiny. The human scalp contains approximately 100,000 hair follicles. Of these, 90% are in the anagen phase, where there is no alopecia, requiring essential elements, such as proteins, vitamins, and minerals, to efficiently produce healthy hair. Also, hair loss is a common problem that may be improved with vitamin and mineral supplementation. Micronutrients are major elements in the normal hair follicle cycle, playing a role in cellular turnover, and may contribute to hair loss when they are deficient.
Vitamin A
1. Vitamin A represents a group of fat-soluble retinoids.
2. Sources of vitamin A: Vitamin A exists in the diet as preformed vitamin A from: animal sources and plants sources as provitamin A carotenoids.
3. The majority of vitamin A is stored in the liver as retinyl esters.
4. A plasma retinol concentration of > 0.70 lmol/L signifies vitamin A inadequacy.
5. The recommended dietary allowance (RDA) of vitamin A for adults aged C 19 years is 1300 mcg/day (4300 IU).
6. Consumption of vitamin A exceeding the recommended daily limit of approximately 10,000 IU a day can led to vitamin A toxicity.
7. consuming too much or over-supplementing vitamin A can cause hair loss.
8. Dietary sources: Dairy products, egg yolk, green leafy vegetables (spinach), yellow vegetables (pumpkins, squash, and carrots).
A balanced diet will supply a healthy amount of vitamin A.
Vitamin B
The vitamin B complex includes eight water soluble vitamin substances—thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate, and vitamin B12—that aid in cell metabolism.
Biotin (B7) which is the only B vitamin produced by the body. And only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.
1. Riboflavin
· Riboflavin increases energy levels, Increase blood circulation, repairs tissues.
· The body stores only small amounts of riboflavin, in the liver, heart, and kidneys.
2. Biotin
· Biotin plays roles in cell signaling, and gene regulation.
· Most dietary biotin is found in protein. which is stored in the small intestine and liver.
· An adequate intake of biotin for adults is 30 mcg/day.
· Biotin deficiency can be genetic or acquired.
Causes of acquired biotin deficiency:
· Increased raw egg consumption. (In cooked eggs the avidin particles are destroyed).
· Malabsorption, alcoholism, pregnancy, prolonged use of antibiotics.
Signs of biotin deficiency
· Include hair loss, skin rashes, and brittle nails.
· The efficacy of biotin in supplements for hair, skin, and nails.
3. Folate
· Folate is another water-soluble B vitamin.
· The recommended dietary allowance of food folate is 400 mcg daily for adults, which is supported by required fortification of some foods.
4. Vitamin B12
· Vitamin B12 is necessary for DNA synthesis, neurological function, and red blood cell formation.
· The recommended dietary allowance of vitamin B12 is 2.4 mcg for adults.
· The role of folate and vitamin B12 in nucleic acid production suggest that they might play a role in the highly proliferative hair follicle.
1. Vitamin C, or ascorbic acid, is a water-soluble vitamin.
2. Vitamin C intake is important for patients with hair loss associated with iron deficiency. (Vitamin C plays an essential role in the intestinal absorption of iron)
3. Dietary sources: Citrus fruits, potatoes, tomatoes, green peppers, and cabbages have particularly high concentrations of vitamin C.
Vitamin D
1. Vitamin D is a fat-soluble vitamin synthesized in epidermal keratinocytes.
2. patients who have mutations in the VDR gene, resulting in vitamin D resistance and sparse body hair, frequently involving the total scalp and body alopecia.
3. A possible relationship between vitamin D level and psoriasis.
Vitamin E
1. Vitamin E is a fat-soluble vitamin.
2. Vitamin E is best known for its antioxidant properties.
3. Food sources: wheat germ oil, Almonds, Sunflower seeds, pine nuts, Avocado ,peanut butter , Red Bell Peppers ,fish .
Iron
1. The most common nutritional deficiency in the world is iron deficiency.
2. Iron deficiency is common in women with hair loss.
3. Menstruation is the biggest cause of iron deficiency in otherwise healthy premenopausal women.
4. The serum ferritin (iron-binding protein) level is a good indicator of total body iron stores and is relied upon as an indicator in hair loss studies. (Hair loss and low serum ferritin level).
5. To reverse severe hair loss due to TE (Telogen effluvium), recommend maintaining serum ferritin at levels of <40 ng/dL or 70 ng/dL.
6. Iron deficiency might change the normal progression of the hair cycle.
Selenium
1. The recommended dietary allowance for selenium is 55 micro gram daily for individuals aged < 14 years.
2. The availability of selenium in a variety of foods, such as meat, vegetables, and nuts, are sufficient to meet the daily requirement.
3. Selenium ingestion in an amount exceeding 400) micro gram (daily cause toxicity.
4. Symptoms of acute or chronic selenium toxicity include nausea, vomiting, nail brittleness and discolorations, hair loss, fatigability, irritability, and foul breath odor.
Zinc
1. Zinc is an essential element, which means that the body cannot generate it on its own; it must be supplied through diet.
2. The main dietary sources of zinc are fish and meat.
3. Alopecia is a well-known sign of established zinc deficiency with hair regrowth occurring with zinc supplementation.
4. causes of zinc deficiency: patients consuming large amounts of cereal grain (which contains a phytate considered to be chelating agent of zinc), anorexia nervosa, inflammatory bowel disease, pregnancy, Alcoholism, malignancy, burns, cystic fibrosis, milk formula, those with poor meat consumption.
References:
The Role of Vitamins and Minerals in Hair Loss: A Review
Hind M. Almohanna . Azhar A. Ahmed . John P. Tsatalis . Antonella Tosti
Dermatol Ther (Heidelb) (2019) 9:51–70
Written by: Eng. Farah Kayed Almaareef.
Bachelor’s degree in food science & Technology, University of Jordan.
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