Diet and Hair loss

Nutrition and Dietary Recommendations

Nutritional deficiencies can contribute to increased hair shedding by weakening hair shafts that cause breakage to the hair and slow regrowth. Hair problems that are caused by nutritional deficiencies can be corrected by a proper diet.

Principal nutrients that are involved include vitamin A, certain B vitamins, the vitamin biotin, vitamin C, copper, iron, zinc, protein, and water.

Vitamin A
Adequate intake of vitamin A is vital in helping to promote the growth and health of cells and tissues throughout the body, including the hair and scalp.

Prolonged vitamin A deficiency can lead to hair loss and dandruff caused by the buildup of cellular debris in the hair follicles.

The daily intake of vitamin A for adults is 5,000 IU (international units). The body actually gets vitamin A in two ways: from plant sources in the form of carotenoids, such as beta carotene, that convert to vitamin A in the body.

These sources include red, yellow, and orange fruits and vegetables as well as some dark green leafy vegetables. The body also gets vitamin A from animal sources in the form of retinol. Good animal sources include:

• liver
• fish oil
• eggs
• fortified milk
• other foods fortified with vitamin A

Vitamin B6, folic acid, vitamin B12

All three of these B vitamins are essential to the normal formation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells.

The primary function of hemoglobin is to carry oxygen from the lungs to tissues in the body, including the hair. Healthy and strong hair is dependent on a constant supply of blood and oxygen.

A deficiency of these B vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair, and slow regrowth.

The reference daily intake of vitamin B6 is 2.0 milligrams per day for the average adult. The best sources of vitamin B6 are protein-rich foods such as:

• chicken
• fish
• pork
• liver
• kidney
• soybeans

Whole grains, cereals, nuts, and legumes also contain reasonable amounts.

The reference daily intake of folic acid is 400 micrograms for the average adult. Sources of folic acid include:

• leafy vegetables
• orange juice
• avocado
• beets
• broccoli
• brewer’s yeast
• liver
• wheat germ
• some fortified cereals

Most enriched grain products, such as bread, flour, rice, macaroni, and noodles, must be fortified with folic acid according to a new law.

The reference daily intake of vitamin Bl2 is 6.0 micrograms for the average adult. B12 is found mostly in animal foods such as:

• meat
• fish
• poultry
• eggs
• milk
• other dairy foods

Biotin

For people who eat a healthy diet, biotin deficiency is rare.

Besides getting biotin from select food sources, biotin is also manufactured in our intestines by gut bacteria. In rare instances though, biotin deficiency can cause hair loss.

A study in the American Journal of Clinical Nutrition researched two adult patients receiving TPN (total parenteral nutrition, which is a form of nutrition used by the very ill who cannot use their gut for digestion and must have specialized nutrition through a large catheter inserted directly into the vein) on a long-term basis.

Both patients had severe loss of hair. These patients, due to their medical condition, did not manufacture biotin in their gut and consumed no biotin orally or parenterally. Daily supplementation of biotin resulted in the gradual regrowth of healthy hair.

Seborrheic dermatitis is a common condition that results in excessive oiliness and dandruff on the scalp.

This condition usually occurs in infants and the elderly. In infancy this condition is known as cradle cap.

Several case studies have shown successful treatment of cradle cap when the mother is given biotin if breast-feeding or given directly to the infant if she is not.

The beneficial effects of biotin on the health of hair possibly reflect an ability for the vitamin to improve the metabolism of scalp oil.

The reference daily intake for biotin is 300 micrograms for the average adult. Biotin is found in a wide variety of food. Some of the best sources include:

• eggs
• liver
• yeast breads
• cereals