medicine and healthScience and Technologymedicine and healthScience and Technology

Which vitamin deficiency causes hair loss? (Vitamin deficiency and hair loss). positive green

Thick and healthy hair not only doubles the beauty of your face, but also shows the general health of your body. Like every organ and part of the body, hair also needs basic and complete nutrition to continue its growth and health. Many nutritional deficiencies in humans will lead to hair loss. Although improper nutrition is not the only cause of hair loss in men and women and other factors such as age, imbalance of body hormones and genetics are also very influential, but the truth is that lack of nutrients can be considered one of the main reasons for hair loss. Vitamin deficiency and hair loss have a direct relationship with each other.

In order to improve hair loss due to lack of nutrients, diet should be modified. In addition to having a healthy diet, you can buy hair and nail tablets online or in person from a pharmacy and use these types of products as an auxiliary supplement.

Vitamin deficiency and hair loss

Vitamins, minerals and nutrients that play a role in preventing hair loss are as follows:

B group vitamins

All B vitamins are useful for maintaining hair health, but among them, biotin or vitamin B7 plays a more prominent role. Studies show that biotin deficiency in the body will lead to hair loss. Biotin is abundantly found in meat, eggs, nuts, seeds and vegetables such as sweet potatoes, but its deficiency is seen in some people, in which case biotin tablets can also be used.

Other B vitamins help to produce red blood cells and carry oxygen and nutrients to the scalp and hair follicles. Vitamins B1, B2, B3, B6 and B12 are essential for a healthy nervous system and its proper functioning. A healthy nervous system makes it possible to fight the symptoms of stress well. Anxiety itself is one of the causes of hair loss. Therefore, hair loss caused by stress can be prevented by providing B group vitamins to the body.

Whole grains, types of meat, seafood such as fish and dark leafy vegetables are rich sources of B vitamins. It is worth noting that vitamin B12 is found only in animal sources, so vegetarians must supply their body’s need for this vitamin by taking vitamin B12 tablets or other supplements containing this vitamin.

Vitamin D

Vitamin deficiency and hair loss can also be related to vitamin D deficiency. The results of studies on vitamin D and hair loss show that this vitamin can help produce new hair follicles. Based on this, it can be said that if there is not enough vitamin D in your body, the growth of new hair will stop.

Vitamin D deficiency is one of the most common nutrient deficiencies in the body among many people in the world. This vitamin is one of the vitamins that the human body can easily make by exposure to sunlight. Vitamin D can also be found in fatty fish, cod liver oil, egg yolks and fortified foods in sufficient quantity and used. This vitamin also helps in better absorption of calcium in the body and it can be supplied to the body by taking vitamin D tablets.

Vitamin C

Ascorbic acid or vitamin C is a strong antioxidant that neutralizes free radicals, destroys their destructive effect on the health of hair and other body parts, and protects the body against oxidative stress. The body needs vitamin C to make collagen. In addition to its role in the health of the skin, collagen is also effective in the structure of the hair, so it can be concluded that this vitamin is necessary to strengthen the hair and prevent its loss. On the other hand, vitamin C helps in better absorption of iron, and iron mineral also plays a major role in hair health. Citrus fruits, strawberries and bell peppers are rich sources of vitamin C.

Foods containing vitamin C

Vitamin A

All cells in the body need vitamin A for their growth, and hair, which is the fastest growing tissue in the body, is no exception. Vitamin A also helps skin glands to produce an oily substance called sebum. Sebum keeps the scalp moist and helps maintain hair health. Studies show that vitamin A deficiency can lead to hair loss in men and women. Carrots, spinach, sweet potatoes, eggs and cod liver oil are rich sources of vitamin A.

Vitamin E

Vitamin deficiency and hair loss can also be investigated in terms of vitamin E deficiency. This vitamin, like vitamin C, has an antioxidant role and prevents the damage of free radicals to the hair. Sunflower seeds and avocado are one of the best sources of vitamin E. Research shows that after 8 months of taking vitamin E tablets, a significant percentage of hair growth can be observed.

Since the structure of hair is generally made of protein, keep in mind that you must use enough protein in your diet to promote hair growth and prevent hair loss. All types of meat are ideal sources of proteins, but to maintain your health, it is better to use more lean protein.

Mineral salts effective in preventing hair loss

We examined vitamin deficiency and hair loss, but some minerals also play an important role in preventing hair loss, including the following:


One of the main causes of hair loss is related to the lack of the mineral zinc (zinc) in the body, which is why zinc has been used in most hair supplements. Zinc deficiency is seen in a large number of people, especially in our country. Zinc plays an important role in the growth of hair tissue as well as its repair. Zinc helps the sebaceous glands around the hair follicle to perform their functions well, resulting in improved hair health. Beef, lentils, pumpkin seeds, wheat germ and spinach are rich sources of zinc. Zinc can also be supplied to the body by taking zinc tablets.

If you want to use a supplement that, in addition to zinc, contains other essential vitamins and minerals for hair, using zinc plus tablets is also a good option. There are different types of zinc plus and it has been marketed in different brands, but zinc element is definitely present in all types of zinc plus. Ionic zinc tablets are one of the most popular types of zinc plus, which, in addition to zinc, also contain B vitamins, vitamin C and calcium.


Iron deficiency leads to anemia and this condition is also one of the causes of hair loss. Iron helps the red blood cells to carry oxygen to the cells of the body, and therefore there is an urgent need for the mineral iron for hair growth. Anemia is more common in women than men, and to compensate for it, you can use foods such as red meat, eggs, and lentils. Paleness, physical weakness, dizziness and hair loss are the main symptoms of iron deficiency in the body.

Thick and beautiful hair


The name of this mineral is also seen in many hair supplements and this shows the importance of this mineral to maintain hair health. Although the main role of calcium is mentioned in the health of bones and teeth, its role in hair health cannot be ignored either. Having hair loss and thin and lifeless hair may be related to calcium deficiency in the body. Dairy products are one of the most important and richest sources of calcium intake.

Omega 3 is not part of mineral salts and is a type of fatty acid that can be effective in improving hair health. Many studies have shown that the consumption of omega-3 nourishes the hair well and helps to strengthen their growth. Omega 3 also reduces inflammation in the body that may lead to hair loss. Consuming omega 3 in the diet also makes the hair shiny and strong.

Essential amino acids for hair

After a complete explanation about vitamin deficiency and hair loss and mentioning the minerals necessary for hair, now it is not bad to mention the role of amino acids:


This amino acid is one of the main ingredients in hair and increases the thickness of hair strands and strengthens hair growth. L-Cysteine ​​is also effective in the production of collagen, which plays a role in the strength of the skin, hair, and nails, and also helps in energy metabolism, fatty acid synthesis, and strengthening the immune system. This amino acid can be used to prevent and improve hair loss.

you must

Methionine is an essential amino acid for the body that plays an important role in building creatine. Studies show that L-methionine can be very effective in reducing the rate of hair graying. Methionine also helps to improve hair growth and prevents thinning of hair strands.

Heroit Health Aid tablet is one of the specialized hair supplements in which you can find the mentioned amino acids. Of course, many vitamins and minerals mentioned in this article are also present in this product.

What to eat to prevent hair loss?

Now that you know the relationship between vitamin deficiency and hair loss, you may ask what should we eat to prevent hair loss? We recommend the following foods:


Eggs are a source of two important nutrients for hair: one is protein and the other is biotin. A significant part of hair follicles are made of protein. Therefore, it is necessary to consume enough protein to promote hair growth. Research has shown that protein deficiency will lead to hair loss.

Biotin also helps in the production of hair protein, namely keratin, and for this reason, this vitamin is needed to promote hair growth. If you have a balanced diet, biotin deficiency will not usually happen to you.


To avoid vitamin deficiency and hair loss, include spinach in your diet. Spinach is rich in nutrients such as folate, iron, and vitamins A and C, all of which are important for hair growth. Iron deficiency is one of the main causes of hair loss. By eating spinach, you can prevent anemia and improve hair loss.

Fatty fish

Fatty fish like salmon are rich in nutrients and are considered a cure for vitamin deficiency and hair loss. Omega-3 fatty acids can be found in abundance in fatty fish. Protein, selenium and vitamin D3 are also nutritious ingredients in fish, all of which are effective in preventing hair loss.


What to eat to prevent hair loss? Eat avocado to reduce the problem of vitamin deficiency and hair loss in your body. This fruit is a rich source of vitamin E and helps hair growth. Vitamin E, like vitamin C, is an antioxidant that prevents oxidative stress by neutralizing free radicals and improves the health of hair follicles.


The kernels in nuts are both delicious and full of nutrients. For example, 28 grams of almonds provide 48% of your daily need for vitamin E. Nuts also contain B vitamins, which are essential for hair growth. Consuming nuts reduces inflammation and protects hair health.


Use seeds to treat vitamin deficiency and hair loss. Although seeds are low in calories, they are an ideal source of vitamins and minerals. Vitamin E, zinc and selenium are abundantly found in seeds. 28 grams of sunflower seeds provide 50% of your daily need for vitamin E and are also a source of B vitamins. Flax seeds and chia seeds are rich in omega-3 and we recommend you to consume them.


What to eat to prevent hair loss? In order not to suffer from vitamin deficiency and hair loss, we recommend you to eat meat. The protein in meat helps repair and strengthen hair follicles and improves hair growth. All types of meat contain high amounts of iron and prevent hair loss by making red blood cells and fighting anemia. Make sure that red meat should be consumed in moderation.


Beans are an excellent plant source of protein and help with the hair growth and repair cycle. This food, which is part of legumes, is rich in zinc and improves hair loss. You can find iron, biotin, and folate in abundance in beans, and with their help, you can solve the problem of vitamin deficiency and hair loss.

Final speech

Vitamin deficiency and hair loss are directly related to each other. In this article, we introduced the most important vitamins, minerals and essential amino acids for hair. Having a healthy diet can provide all the nutrients for the health of your hair. But if you still have a lack of vitamins and minerals despite a healthy diet, you must use food supplements. In order to know whether your body needs nutrients through supplements or not, it is better to check it carefully by consulting a doctor and giving a blood test.

Please rate this article

[مجموع: ۳ میانگین: ۳.۳]

Leave a Reply

Back to top button