Our hair often reflects more than just our style preferences – it can be a visual window into our overall health. While shedding anything up to 100 strands each day can be normal for most people, excessive or sudden hair loss can be concerning and may signal underlying issues. One often-overlooked factor in the complex puzzle of hair health is nutrition. Our bodies rely on a variety of vitamins, minerals, and other nutrients to produce and maintain strong, vibrant hair, and deficiencies can disrupt the hair growth cycle, leading to increased shedding and decreased hair quality.
Hair loss is actually a very common problem, and testament to this is the number of conventional treatments currently on the market which promise to combat it. Unfortunately, these often contain synthetic substances and harsh chemicals which in any case will only put a sticking paster over the underlying issue - if they even work for you at all. Even hair-specific supplements may actually be synthetic versions of the nutrients your hair needs, and therefore less bioavailable, so it is vital to select good-quality supplements that your body will recognise and to ensure you have the ability to effectively absorb and metabolise nutrients from food and supplements.
In this blog post, we'll explore the link between hair loss and nutrition and uncover some of the most likely underlying conditions behind this common concern.
The Growth Cycle and Supportive Nutrients
Let's begin by explaining the three phases of the hair growth cycle and the key nutrients required to support them.
Anagen (Growth) Phase: During this phase, the hair follicle is anchored into the scalp and supported by nutrients supplied by blood vessels within the dermal papilla – a structure at the base of the hair bulb that helps regulate hair follicle regeneration.
Catagen (Transition) Phase: In this phase, the hair follicle gradually detaches itself from the dermal papilla and the blood vessels that nourish it.
Telogen (Resting) Phase: The hair follicle is inactive, receiving no nutrients, and eventually falls out. This phase typically lasts around 3 months.
Due to the length of the growth cycle, patience is required to notice visible improvements in our hair – it can take several months to feel like you’re really back in control.
Strong, healthy and hydrated hair requires a variety of nutrients, the key players including iron, vitamin A, essential fatty acids, zinc and B vitamins. While it is important to make sure you have an adequate intake of all of these, either through food, supplements, or both, your body’s ability to recognise and metabolise these nutrients is equally important.
Let's take a look at some of the most common conditions that can impact the health of your hair and the ways in which they may relate to your nutritional status.
Potential Underlying Conditions
Autoimmune Reactions
Alopecia, one of the most well-recognised causes of hair loss, can affect individuals of all ages, genders, and ethnicities. The most common form, alopecia areata, is an autoimmune disorder where the immune system mistakenly attacks hair follicles. This condition can range from small, patchy bald spots on the scalp to complete hair loss on the scalp, face, and body. Although the exact cause of alopecia remains unknown, it is influenced by genetic, environmental, and psychological factors and is strongly associated with other autoimmune conditions such as coeliac disease.
Studies have shown that patients with alopecia frequently have lower levels of vitamin D and zinc and higher levels of an inflammatory marker called c-reactive protein, suggesting that inflammation and nutrient imbalance may have a role to play in the progression of this disease. In 2020, a diet and supplement intervention proved successful in resolving alopecia in an eight-year-old boy who was able to regrow the hair on his scalp within 5 months.
Stress
The link between hair loss and stress is well-documented, with stress being a significant trigger for various types of hair loss.
Conditions such as telogen effluvium occur when stress pushes hair follicles into the resting phase, leading to noticeable shedding a few months later. Cortisol, the body’s stress hormone produced by the adrenal glands, can negatively impact hair growth cycle by damaging hair follicles and increasing their breakdown. It is worth remembering that stress can be physical as well as emotional, and the body’s stress response can be triggered by physical factors such as inflammation, chronic illness, injury and nutritional deficiencies.
Studies have shown that stress can deplete levels of magnesium, zinc and vitamin B3 and negatively impact calcium and iron concentrations. Supporting your body through times of stress by reducing your intake of highly processed foods and increasing your intake of antioxidants, fibre, essential fatty acids, vitamins and minerals can help boost your mood, reduce physical inflammation, improve sleep quality and support your adrenal glands.
Malabsorption
Malabsorption is a condition where the body fails to adequately absorb nutrients from food via the gastrointestinal tract. This can occur for a variety of reasons, including low levels of stomach acid, disrupted gut microbiome, bariatric surgery, coeliac disease, low bile secretion, and gastric complaints such as irritable bowel disease, all of which can be supported naturally.
Without adequate absorption of vitamins, minerals and amino acids, hair follicles can become undernourished, leading to thinning and shedding.
Hormone Imbalance
Hormones play a vital role in the regulation and quality of hair growth, as we’ve already seen cortisol above. Here are some of the other key hormones involved:
Androgens: Regulate the hair growth cycle, interacting with the dermal papilla cells that regenerate hair follicles. Androgens can inhibit the growth of hair on the scalp but stimulate the growth of hair on the face and body. Polycystic ovarian syndrome (PCOS) is a well-known androgen-dominant condition that can lead to female hair loss.
Oestrogen: Balances the inhibitory effect of androgens on hair growth. Drops in oestrogen levels, such as during menopause, lead to androgen dominance which can result in increased hair loss from the scalp.
Melatonin: Protects hair follicles from oxidative stress caused by free radicals which can disrupt hair growth.
Thyroid Hormones: Help regulate the hair growth cycle frequency. Disruptions in thyroid hormone production, particularly in underactive thyroid conditions, are strongly associated with increased hair loss.
Studies have shown that diet can impact hormone receptor and hormone signalling pathways, with a high intake of processed foods and a low intake of micronutrients being particularly damaging).
Iron Deficiency
Research has shown that diffuse hair loss, telogen effluvium and non-scarring alopecia are strongly associated with low iron levels, particularly in women. While increasing your iron intake seems straightforward, the root cause of iron deficiency can be complex. In addition to low dietary iron intake, iron deficiency can arise from malabsorption, B12 and folate deficiency, pernicious anaemia (an autoimmune condition where the body fails to absorb adequate vitamin B12), H. pylori infection and even menstruation. It is important to discover the root cause of iron deficiency in order to resolve it effectively.
In Summary
By educating ourselves about the potential root causes of hair loss and their manifestations, we can take proactive steps towards maintaining healthy hair and overall well-being. While I can’t cover every possible underlying condition in this post, I hope I have given you an understanding of those that are most common and shown that, ultimately, uncovering the reasons behind hair loss is key to being able to bring the body back into balance and turn things around.
Need more advice?
If you are struggling with hair loss and would like to discuss your symptoms, you can book a complementary 15-minute consultation with me here.
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