Losing between 50 to 100 hairs each day is generally considered normal, but various factors can lead to more significant hair loss. Hormonal changes and stress-related shedding are common contributors.
Dihydrotestosterone (DHT) is a hormone known for its role in shrinking hair follicles, which can result in finer hair. Meanwhile, cortisol, often referred to as the stress hormone, can disrupt hair growth and contribute to thinning.
If you’re experiencing significant hair loss, it’s crucial to speak with your doctor. Addressing any underlying health issues is essential, as ongoing hair loss or thinning may indicate a medical concern or deficiency.
Certain supplements may be beneficial for those facing hair loss, particularly due to deficiencies. Studies suggest that these supplements can improve hair quality and help minimise shedding.
Always consult your doctor before starting any new supplement to discuss possible interactions with your current medications and to find the appropriate dosage for your situation. To achieve long, thicker hair, prioritise a nutritious diet packed with protein and essential nutrients such as zinc and iron.
Regular scalp massage may help boost blood circulation while volumising hair products can enhance locks. It’s also wise to minimise heat styling, keep up with regular trims, and consider incorporating hair growth supplements if necessary.
Biotin
Biotin can be beneficial for hair loss if you’re deficient in it, but there’s no proof that it aids those who are healthy. This B vitamin plays a role in converting food into energy and nutrients for your body.A lack of biotin can lead to issues like thinning hair, weak nails, and dry skin. However, true biotin deficiency is uncommon and often linked to genetic conditions.
Again, while biotin supplements might promote hair growth for those who are deficient, they don’t seem to have the same effect on individuals with normal levels. Other factors that can cause biotin deficiency include:
- Consuming raw eggs
- Alcohol use disorder
- Pregnancy
- Taking isotretinoin or antibiotics
Research indicates that biotin supplements might aid in hair growth for individuals who feel their hair is thinning. Combining biotin with collagen can enhance the overall health of both your skin and hair.
Zinc
Zinc can be beneficial for hair loss if you’re lacking this essential mineral, but it’s not a guaranteed solution or a complete remedy for hair loss. This mineral plays a role in promoting hair growth and maintaining healthy hair, but excessive zinc intake can lead to hair loss as well.
Zinc aids in the recovery of hair follicles and helps prevent their deterioration. It also supports the healthy development of hair follicles and is involved in the production of keratin, a vital protein that provides structure and strength to hair. Additionally, zinc helps regulate sebum production, the natural oil from the scalp, which keeps hair shiny and hydrated.
It also assists the body in absorbing iodine, crucial for thyroid function and hair growth. On the flip side, too much zinc can lead to hair loss. Elevated zinc levels may interfere with the absorption of other essential minerals, increase testosterone production, and disrupt the anagen and catagen phases of the hair growth cycle.
To boost your zinc intake, consider incorporating foods like lamb, beef, oysters, crab, and peanuts into your diet.
Vitamin C
Vitamin C serves as a powerful antioxidant that fights off free radicals, helping to protect your body from potential damage caused by these harmful reactions. It can also support hair health by encouraging growth and enhancing strength while aiding in iron absorption.
This vitamin is crucial for collagen production, which plays a key role in maintaining healthy hair. Plus, it assists your body in taking in iron, a vital nutrient for hair development. Vitamin C also helps to smooth hair strands, giving them a shinier and more hydrated appearance.
You can find plenty of vitamin C in foods like citrus fruits, potatoes, tomatoes, green peppers, and cabbages. A deficiency in vitamin C may lead to dry, brittle hair and split ends, as well as iron deficiency anaemia, which can cause hair shedding. However, excessive intake of vitamin C could potentially result in hair thinning or loss.
Omega-3
Studies indicate that Omega-3 fatty acids might be helpful in addressing hair loss. They can support hair growth by supplying vital nutrients to hair follicles, decreasing scalp inflammation, and enhancing blood flow, which could result in thicker and healthier hair.
Omega-3s are known for their anti-inflammatory properties, which can alleviate scalp inflammation that may lead to hair loss. By delivering essential nutrients to hair follicles, Omega-3s promote healthy hair growth.
Additionally, some research suggests that these fatty acids may boost blood circulation in the scalp, an important factor for nourishing hair follicles. Foods rich in Omega-3 include salmon, tuna, mackerel, sardines, flaxseeds, chia seeds and walnuts.
Iron
If you’re experiencing hair loss due to an iron deficiency, increasing your iron intake might be beneficial. Iron plays a crucial role in delivering oxygen to hair follicles, which is vital for promoting healthy hair growth.
As a key part of haemoglobin, a protein found in red blood cells, iron helps transport oxygen throughout your body. This oxygen is important for the growth and repair of hair follicles. Without enough iron, you may notice increased hair shedding and difficulty in growing your hair beyond a certain length.
Women, especially those of child-bearing age, are more likely to be iron deficient. People who follow a vegetarian or vegan diet are also at risk.
If you’ve been diagnosed with iron deficiency, your doctor might suggest taking iron supplements to help reduce hair loss. Additionally, you can boost your iron levels by incorporating more iron-rich foods into your meals, such as red meat, beans, and nuts. For those following a vegetarian or vegan diet, consider adding more spinach and other dark leafy greens to your plate.
Other symptoms of iron deficiency
- Dizziness
- Extreme fatigue
- Pounding in the ears
- Brittle nails
- Shortness of breath
- Headaches
- Difficulty concentrating
- Restless legs
Collagen
There is little scientific proof that collagen supplements effectively address hair loss. Although some research indicates that collagen might promote hair growth, further studies are necessary to validate these findings.
Collagen plays a key role in the structure of hair follicles, which are responsible for hair growth. Certain studies propose that collagen supplements could support the health of hair follicle stem cells and extend the growth phase of these follicles.
Additionally, collagen may contribute to the strength and thickness of hair, potentially lowering the chances of hair loss. It might also help combat age-related hair loss by reinforcing the scalp’s dermis.