Nutritional Deficiencies That Cause Hair Loss

If you are struggling with hair loss, one of the first things you should do is think about 
what you eat or don’t eat. This is another very common cause of hair loss and general 
lack of proper hair health. 

Tip: One way to see if your nutrition might be the cause of your hair loss is to look at the 
health of your nails. Both your hair and nails rely on protein and other similar nutrients, 
so if your nails are dry and cracking, your hair loss might also be from a nutrient 
deficiency.

Common Nutritional Deficiencies

There are quite a few deficiencies that can be related to hair loss, but here are some of 
the most common ones to be aware of:

Protein 
Iron 
Zinc 
B vitamins 
Vitamin D 
Vitamin A 
Vitamin K

If you don’t think you get enough of some of these vitamins, you might experience hair 
loss, general illness, fatigue, and many other issues. Your doctor can run bloodwork to 
determine which, if any, of these deficiencies you currently have.
Some of them are also related to other conditions, like anemia. If you have been told 
you are anemic or borderline anemic, you probably have very low iron, which can also 
lead to hair loss. If you have been on a crash diet, you might be too low on protein, 
which can also severely affect your hair health.

Supplements or Food?

Once you have figured out which vitamins or minerals you need to increase in your diet, 
you will need to decide how to do this. The two main options are to take a supplement 
or choose food options for the nutrients. Here are some things to consider when making 
your choice:

Do you have severe food restrictions? – Some people on crash diets or with food 
restrictions due to allergies need to take the supplement. This is because it is very 
difficult getting the right nutrients from your diet, whether you have severe acid reflux 
and can’t have any citrus fruits for vitamin C, or you don’t like meat and therefore your 
protein is a little lower than it should be.

How likely are you to take supplements? – On the other hand, some people find it 
easier to adjust their diet instead of remembering to take pills each day. Really think 
about your own habits and what would be easier for you to stick to.

How much of the nutrient do you need from food? – Lastly, consider how much food 
you would need for the nutrient deficiency in order to get your minimum amount. It is 
great to know you need more vitamin D, but you can’t eat dairy and don’t get outside 
much, so obviously taking a supplement in this case is the better option.
Eating a Balanced Diet

In many cases, you don’t need to see a doctor for a confirmation of your deficiencies. 
As long as you start eating a balanced diet with whole, fresh foods, you should be 
getting all the nutrients you need. Just try to eat a healthy diet with plenty of fruits and 
veggies, lean protein, nuts and seeds, and healthy fats, and that should provide all you 
need. 

