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

The following are some common-sense dietary tips that can slow down the hair loss process.

1. Reduce your intake of meat and dairy products

A high-fat, high-animal protein, dairy and high-salt diet damages the kidneys and creates acidic blood, thereby leading to hair loss, according to Paul Pitchford’s Healing with Whole Foods and Janet Zand’s, Allan N. Spreen’s and James B. LaValle’s Smart Medicine for Healthier Living. Read more »

2. Eat Essential Fatty Acids

Omega-3 fatty acids are needed for a good circulation that will feed the hair roots. It also supplies the body with enough motivation to get on with the production of the hormones. Its best sources are the fish oils, tuna, salmon, and flaxseed oil. Read more »

3. Avoid Mercury

Excessive levels of mercury deposited from too much fish can lead to mercury poisoning which can result in unexplained hair loss. Read more »

4. Eat healthy proteins

Since hair is protein, a diet that is too low in protein may cause some thinning in hair or a retardation in the growth cycle.  The converse is true, If you eat a protein-rich diet it will often result in improved hair growth. Read more »

5. Eat natural whole soy protein products

European studies have found that soy protein reinforces hair and stimulates its growth. In one study, The hair growth increased by 15 percent. Tofu and soy milk are good sources of soy protein. Other good sources of protein are: low-fat cheese, eggs, fish, beans, brewer’s yeast and yogurt. Read more »

6. Avoid processed soy protein products

Avoid isolated isoflavone supplements and products that contain and soy protein, Studies have shown that consuming isolated soy protein products can trigger hyper- thryoidism where hair loss is a side effect. Read more »

Hair Loss Treatment Supplements

It is important that you have a good nutritional base not only to prevent hair loss, but for your overall health. There are certain vitamins and minerals that are indispensable for hair health. Some of these vitamins and minerals are easy to get from everyday foods and some are not. For those that are not easily obtained, there are a variety of supplements that can help you achieve the correct nutritional balance for your hair.

Iron

In a recent article in the Journal of the American Academy of Dermatology. Dermatologists from the Cleveland Clinic recently reviewed 40 years of research and have concluded that they could enhance hair loss treatment when they treated the patient for iron deficiency.

Do not take iron supplements unless a doctor has told you that you have iron deficiency. Iron  Iron supplements cause constipation and gastrointestinal upset”

To increase your iron reserves, eat a diet full of iron-rich foods, such as tofu, lentils, beans, oysters, spinach, prunes, raisins, and, lean beef, liver, potatoes, fresh green vegetables, fortified cereal, and watermelon.

B-Vitamins

B vitamins are important for the health and growth of the hair. Foods rich in B vitamins include beans, peas, carrots, cauliflower, soy beans, nutritional yeast, bran, nuts and eggs.

Especially important to healthy hair growth are foods containing vitamin B12. These include free range eggs, grass-fed meat, and poultry. According to dermatologist and hair loss expert Ted Daly, MD, it’s a nutrient hair just can’t live without, and one can easily develop a deficiency.

Biotin

Biotin is very important for hair health. It is needed for healthy hair and skin, and may even prevent hair loss in some men. Eat plenty of foods high in biotin and/ or take it in supplemental form. Good food sources of biotin include brewer’s yeast, brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts. You can also use hair care products containing biotin.

Recommended dosage: 50 mg 3 times daily.

Inositol

Inositol is vital for hair growth. It stabilizes the cell membranes, and its antioxidant property safeguards the hair follicles from damage. It also promotes the growth of healthier and stronger hair.

Recommended dosage: 100 mg twice daily.

Vitamin C

Vitamin C aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles.

Recommended dosage: 3,000-10,000 mg daily.

Vitamin E

Vitamin E increases oxygen uptake, which improves circulation to the scalp. It improves health and growth of hair. Since hair health is tied to the immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function.
Recommended dosage: Start with 400 IU daily and slowly increase to 800-1,000 IU daily.

Zinc

Zinc stimulates hair growth by enhancing immune function. Zinc plays many roles in the body: helping build cells, keeping hormones in check, assisting with the absorption of various other vitamins and giving the body a helping hand with protein use. All of these actions are essential for hair growth and maintenance.

Secondary factors that can cause hair loss

As mentioned, in addition to the DHT factor there are other secondary factors that may also contribute to the hair loss. While they do not cause pattern baldness, they do affect how susceptible (weak) the hair follicle is to the effects of DHT. By being aware of these additional factors, we can increase our ability to fight DHT and increase our chances of preventing and halting hair loss through the blocking of DHT.

Excessive Sebum

The accumulation of sebum in the scalp is believed to block hair follicles and contribute to hair loss. Recently, a group of Japanese researchers reported a correlation between excessive sebum in the scalp and hair loss. Excessive sebum often accompanying thinning hair is attributed to an enlargement of the sebaceous gland. They believe excessive sebum causes a high level of 5-alpha reductase which is then converted to DHT and also to pore clogging which would lead to malnutrition of the hair root.

Cholesterol Accumulation

Cholesterol which has been known to produce the enzyme 5 alpha reductase can also accumulate in the skin and scalp. When this cholesterol accumulation comes in contact with sunlight it produces the enzyme 5 alpha reductase directly in the scalp. Since the hair follicles contain testosterone, DHT is then produced in the skin and on the scalp. Since the ultimate goal is to block DHT from reaching the hair follicles, it is very important to keep cholesterol from accumulating in the scalp.

Poor Circulation

The lack of good blood circulation to the scalp may contribute to hair loss. When the hair root is well supplied with blood it is stronger and less susceptible to the shrinking effects caused by DHT. Good blood flow strengthens and rejuvenates the small blood vessels in the scalp. Stronger blood vessels increase the longevity of the hair follicles especially in thinning areas and encourage hair growth.

Aging

There is evidence that the production of the enzyme 5 alpha reductase is triggered by age. Many scientist believe that the free radical damage caused by our continuous exposure to pollutants, stress, and various stimuli is what accelerates the aging process in many of us. This aging process is what triggers the beginnings of hair loss. If we can keep our bodies from aging prematurely, then we can at least delay hair loss.

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