2023-10-30 18:20:40
Hair loss can have many reasons – including vitamin deficiency. But which nutrients can really help with hair loss?
Hair loss is normal up to a certain point. Because hair follows a growth cycle, approximately 50 to 100 hairs fall out per day, according to the MSD Manual. If this number is clearly exceeded, it is referred to as hair loss.
The reasons are not always clear, but one thing is certain: healthy hair needs vitamins to grow. You can read about which nutrients and vitamins can actually help here.
Vitamins against hair loss: Important information at a glance
A chronic zinc deficiency can lead to hair loss. A doctor can use the blood values to check whether there is a zinc deficiency. A copper deficiency can make hair thin, stringy and brittle. A vitamin B7 deficiency can result in hair loss. Hair can also fall out if you have an iron deficiency. The trace element is needed for the hair follicles. An excess of vitamin A can lead to hair loss, but a deficiency is also bad for the hair. Dietary supplements should only be taken after consulting a doctor. Whether there is actually a vitamin deficiency or excess can only be checked using blood values. Although both copper and zinc deficiencies can contribute to brittle hair, the two preparations should not be taken at the same time, if prescribed by a doctor. The two nutrients cannot be utilized by the body when taken at the same time. However, it is possible to take one tablet in the morning and another tablet in the evening. Although vitamin B7 has been proven to help maintain healthy skin and hair, other vitamins can also have an indirect effect on hair health. For example, vitamins that have been proven to protect against oxidative stress in the body: vitamin E, vitamin B2 (riboflavin and vitamin C (ascorbic acid).
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Hair loss: how much is safe?
Hair grows in certain phases. These are according to the MSD Manual the following:
Growth phase (2 to 6 years) Transition phase (3 weeks) Rest phase (2 to 3 months)
At the end of the resting phase, the hair falls out and a new hair grows in the follicle. According to the specialist encyclopedia, up to 50 to 100 hairs fall out of the head every day. So some hair loss is normal. If more than 100 hairs fall out per day over a longer period of time, it is referred to as hair loss, which is caused by disruptions in the growth cycle. Nevertheless, this is also very individual: with particularly thick hair, more than 100 hairs can fall out per day, even without medical reasons.
Interesting to know: According to Statista, people with blonde hair have an average of 150,000 hairs on their heads. In last place are redheads, with an average of 90,000 hairs per head.
According to the Proaesthetic Hair Center in Heidelberg, in order to test whether there is actually hair loss, the dermatologist usually orders a hair washing test. The lost hair is caught in a sieve in the bathtub. The quantity and quality can then be checked.
Hair loss: When can it be due to a vitamin deficiency?
Medically, a distinction is made between, among other things, diffuse (whole head) and local (one spot) hair loss. According to the MSD Manual, hair loss can be caused by:
Taking medication Hormonal disorders Scalp diseases Psychological stress Injuries Physical stress (e.g. high fever, but also pregnancy)
One of the most common causes of hair loss in men is androgenetic alopecia, hereditary hair loss. The reason for this is the hormone DHT, which triggers an overreaction in the hair follicles.
The causes of hair loss also include nutritional disorders, although according to the MSD Manual this is rarely the case. Among other things, a zinc, iron and biotin deficiency can cause hair to fall out, but an excess of vitamin A could also be behind it. A vitamin deficiency is usually not only manifested by one symptom, but can also include digestive problems, headaches, fatigue or other complaints that are difficult to assign. If you only suffer from hair loss, you should contact a specialist.
Hair loss due to vitamin B7 deficiency
Vitamin B7, also called biotin, is often advertised on the market as “vitamin H” as a synonym for skin and hair. The statement is actually permissible. Biotin has been scientifically proven to help maintain normal hair and skin.
However, anyone who has hair loss should not automatically resort to biotin supplements. Although biotin is a water-soluble vitamin and excess can easily be excreted by the body, taking it does not automatically mean that it will have positive effects on the hair. If a deficiency has been identified, the vitamin can help against hair loss because, among other things, it promotes the formation of new hair roots.
Hair loss due to iron deficiency
According to the AOK Federal Association, around eight percent of Germans suffer from an iron deficiency. Women between the ages of 15 and 49 are particularly affected. Iron deficiency is the most common deficiency symptom worldwide.
If there is a severe iron deficiency, hair loss can occur. It can be triggered, among other things, by gastrointestinal diseases. Vitamin C promotes iron absorption in the body. It can therefore make sense to choose a combination preparation if you have hair loss.
Hair loss due to zinc and copper deficiency
Although zinc is not a vitamin, it is an important trace element that can change the hair structure. According to the MSD Manual, patients who have an acute zinc deficiency usually suffer from symptoms such as fatigue and listlessness in addition to hair loss. Zinc is not only needed for the structure of hair, but also for bones, teeth and muscles, as it is a component of more than 100 enzymes in the body. According to that Center for modern hair transplantation in Berlin A zinc deficiency can also increase circular hair loss.
Copper is also a trace element that is required for hair growth. According to the Ärzteblatt, a deficiency can lead to hair loss. But before that happens, the hair becomes strawy and brittle.
Hair loss due to excess vitamin A
Vitamin A is a fat-soluble vitamin and can be stored in the body. An excess of vitamin A cannot be excreted in the urine and must be processed by the body. According to the MSD Manual, the first symptoms of vitamin A excess are headaches and rashes. However, if you consume too much vitamin A over a longer period of time, you can develop straw-like hair that then falls out. According to the MSD Manual, the eyebrows can also be affected, but this is extremely rare.
Nevertheless, vitamin A is important for healthy hair. According to the Center for Modern Hair Transplantation in Berlin, vitamin A ensures healthy fat synthesis at the hair roots. This promotes hair growth. According to the German Nutrition Society, the daily requirement for vitamin A is 700 µg RAE per day for men and 850 µg RAE per day for women.
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