Stop hair fall with healthy diet: Include iron, protein and other nutrients in your daily diet

Benefits of Vitamin D: It is essential not just for bones but also for stimulating hair follicles. Low levels have been linked with alopecia areata and generalised thinning (Image: Canva)

For those who’ve been brushing out clumps or noticing thinning edges lately, it’s easy to blame stress, weather, or even genetics. But what if your meals, or the lack of certain nutrients in them, are contributing to your hair loss? While you may often turn to shampoos, serums, and supplements in a bid to rescue your mane, the root of the problem might actually lie in your diet.

According to a study by the National Institutes of Health (NIH), questions about vitamin and mineral supplements and dietary changes to prevent or manage hair loss are among the most frequently asked in dermatology clinics. The study suggests that micronutrients like vitamins and minerals play a key role in hair growth by supporting fast-dividing cells in the hair follicle. Deficiencies in nutrients such as vitamins A, B, C, D, E, iron, zinc, and selenium may contribute to non-scarring hair loss.

Here are some major nutrient deficiencies linked to hair loss:

Also read | Thinning hair, no more: Here's what you can do about it

Causes of hair loss: Deficiencies in nutrients such as vitamins A, B, C, D, E, iron, zinc, and selenium may contribute to non-scarring hair loss (Image: Canva)

• Iron: Low iron levels, especially in women, can lead to telogen effluvium, a common cause of temporary hair shedding. Iron supports red blood cell function, and its deficiency can disrupt hair follicle activity.

• Zinc: Zinc plays a critical role in hair tissue growth and repair. A lack of it can lead to both thinning and shedding, while also weakening the immune system, increasing the risk of scalp infections.

• Vitamin D: Vitamin D is essential not just for bones but also for stimulating hair follicles. Low levels have been linked with alopecia areata and generalised thinning.

• Biotin or Vitamin B7: Biotin helps convert food into energy and supports the production of keratin, the protein that makes up hair. Deficiency, though rare, can cause brittle hair and scalp issues.

• Protein: Since hair is made of keratin, a type of protein, insufficient dietary protein can directly slow down the rate of growth and weaken strands.

• Vitamin A: While necessary for cell growth, too much vitamin A can actually contribute to hair loss. Balance is key.

• Essential fatty acids: Omega-3s help nourish hair and support scalp health. A diet lacking in healthy fats can make hair dry, brittle, and more prone to breakage.