The right vitamins to combat hair loss

Strong, full and beautiful hair - who wouldn't want that? But instead, many people suffer from hair loss. In Germany, around 40 per cent of all men and 20 per cent of all women are affected by hair loss [1]. There can be various reasons for increased hair loss and even bald patches.

How does hair grow?

Hair goes through various phases during its "lifetime": around 85 per cent of all hair on the head is in the so-called growth phase. During this phase, the hair follicles (the structures that surround the hair root) are formed in the skin, the hair grows in length and becomes thicker. This phase lasts two to six years.

In the subsequent transition phase, cell division in the hair root stops, it is no longer supplied with nutrients and eventually shrinks. Around one to three per cent of all scalp hairs are in this phase.

In the final resting phase, the metabolic activity of the follicle finally stops and the hair falls out. Each person loses up to one hundred hairs every day - so this amount is not yet a cause for concern. Only when significantly more hair ends up in the brush or sink can we speak of "hair loss".

What can cause hair loss?

Hair loss can be triggered by very different factors. In general, a distinction is made between two different forms: hormonal-hereditary hair loss and diffuse hair loss. In hormonal-hereditary hair loss, the hair follicles develop a hypersensitivity to the sex hormone testosterone (men) or hormone fluctuations occur (women). In men, this type of hair loss leads to receding hairlines; in women, hair loss usually occurs in the crown region.

Diffuse hair loss causes hair to thin out over the entire head and often only occurs in phases. The causes can be physical or emotional stress, thyroid dysfunction, chronic illnesses or infections. Hair loss can also occur as a side effect of certain medications. However, the most common cause of diffuse hair loss is a lack of nutrients. This is because the follicles of the hair have a very high nutrient requirement: zinc, iron, omega-3 fatty acids and various vitamins influence hair growth, structure and pigmentation.

What can be done to combat hair loss?

If a nutrient deficiency is the cause of hair loss, it is important to determine whether macro or micronutrients are missing. Micronutrients include zinc, iron and vitamins. Macronutrients are fats and proteins. As a rule, a nutrient deficiency can be treated well by changing your diet - provided there are no gastrointestinal diseases or similar conditions. Food supplements containing certain vitamins and nutrients are also advertised as being able to help maintain healthy hair. However, a doctor should clarify whether taking dietary supplements could actually be useful.

What are the most important vitamins for beautiful hair?

Vitamin A: This fat-soluble vitamin strengthens the hair and makes it supple. This is because vitamin A is involved in fat synthesis in the follicles and thus supports hair growth. Hair growth is impaired if there is a vitamin A deficiency.

The B vitamins are a whole group of vitamins that are essential for healthy and beautiful hair. Vitamins B3, B5 and B6 strengthen hair, prevent inflammation on the scalp, regulate sebum production in the skin and are involved in the metabolism in the hair root. A lack of B vitamins causes hair to become brittle and fall out. Vitamins B7 and B9 play a particularly important role in hair health.

Vitamin B7 (biotin): From the group of B vitamins, biotin, also known as vitamin H or vitamin B7, is particularly important for healthy hair. This is because biotin is involved in protein, fat and carbohydrate metabolism and therefore also in cell growth. Biotin is also involved in the production of keratin, a protein that is the main component of hair and nails. Vitamin B7 thus protects hair and hair roots from external influences and provides shine. Biotin is mainly absorbed through food, but can also be produced to a certain extent in the intestine. A biotin deficiency can occur if there are intestinal diseases, if certain medications are taken that inhibit biotin absorption or if there are not enough biotin-rich foods in the diet. Biotin can also be taken via dietary supplements.

Vitamin B9: Folic acid is involved in many important processes in the body. Among other things, it supports haematopoiesis and cell division. Without folic acid, cells can neither divide nor renew themselves. Folic acid therefore supports hair growth. A deficiency therefore also affects the hair and can lead to hair loss and brittle hair. Folic acid cannot be produced by the body itself and must be supplied to the body in the diet via certain foods.

Vitamin C: This vitamin ensures good blood circulation to the scalp. It also increases the bioavailability of iron, which supports the metabolism. If vitamin C is missing over a longer period of time, this damages the hair structure and can lead to hair loss.

Vitamin D: The so-called sun vitamin, vitamin D, supports the metabolism of calcium and is involved in cell growth and therefore also in the growth of follicles. If there is a vitamin D deficiency, the follicle cycle is shortened or even interrupted, which leads to increased hair loss.

Vitamin E: This vitamin has an antioxidant effect and protects hair from external influences such as UV radiation. It also supports hair growth and helps to maintain normal hair. A deficiency manifests itself in brittle, brittle hair that falls out more easily.

Which foods contain the most important vitamins for hair?

Vitamin A: Carrots, sweet potatoes, kale, lamb's lettuce and spinach

Vitamin B3: Peanuts, sardines, mushrooms and calf's liver

Vitamin B5: Herring, beef, pork, fish, eggs and milk

Vitamin B6: Chicken, pork, whole grains, cabbage, green beans, lentils, bananas, potatoes and soybeans

Vitamin B7: Peanuts, soybeans, cheese, eggs, salmon, redfish, oatmeal, corn, broccoli and green leafy vegetables

Vitamin B9: Wheat germ, chickpeas, kale, lamb's lettuce, spinach and broccoli

Vitamin C: Acerola, sea buckthorn, redcurrants, rosehip, lemon, parsley, capsicum, Brussels sprouts and kiwi

Vitamin D: Fatty fish and egg yolk; forms in the skin through exposure to sunlight

Vitamin E: Raspberries, savoy cabbage, tomatoes and almonds

In addition to foods such as fruit, vegetables and animal products, there are also numerous nutritional supplements that contain so-called hair vitamins.

What other nutrients are important for healthy hair?

Zinc: The trace element zinc plays an important role in hair metabolism, as it is involved in the formation of the proteins collagen and keratin, the main components of hair. If there is a zinc deficiency, hair can no longer grow back healthily and the scalp hair thins out.

Copper: Copper is an important component of an enzyme that indirectly ensures the cohesion of the cells in the dermis, where the follicles are located. If there is a copper deficiency, the hair follicles change and the hair eventually falls out.

Iron: An iron deficiency can also cause hair loss, as studies have shown [2]. This is because iron transports oxygen in the body, which is required for many metabolic processes.

Selenium: The mineral selenium is involved in protein synthesis and supplies hair follicles with important nutrients. A selenium deficiency manifests itself in severe hair loss.

Proteins and amino acids: Proteins are the most important building blocks of hair (and of course skin and nails). The building blocks of proteins are in turn amino acids. This is why a deficiency of even a single amino acid can significantly disrupt hair growth. The dermis, the layer of skin in which the hair follicles are located, also consists of various amino acids. A sufficient supply of protein ensures a healthy dermis, which in turn ensures healthy hair roots. A protein deficiency makes hair thinner, causes it to fall out more quickly and makes it more susceptible to mechanical stress, e.g. when combing.

Omega-3 and omega-6 fatty acids: A lack of fats impairs home health and makes the skin more susceptible to inflammation, as cell membranes are largely made up of fatty acids. The essential fatty acids omega-3 and omega-6 are also a component of sebum, which is absorbed by the skin and acts as natural protection against external influences.

Which foods contain the other important nutrients?

Zinc: Emmental cheese, liver, soya beans and oatmeal

Copper: Cocoa, cashew nuts, prawns, soya beans and pulses

Iron: Liver, pumpkin seeds, sesame seeds, pulses and pistachios

Selen: Mushrooms, porcini mushrooms, millet, tofu, Brazil nuts, herring, salmon, beef and tuna

Proteins: Meat, pulses, dairy products, eggs, nuts and fish

Omega-3 and omega-6 fatty acids: Linseed oil, walnut oil, linseed and nuts

Sources

[1] https://www.bvz-info.de/Endverbraucher/Haarausfall/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/

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