Common Nutrient Deficiencies Leading to Hair Loss

If you have been struggling with hair loss, it is possible that it is nothing more than what 
you are eating or not eating. Nutrient deficiencies happen very easily, but don’t often 
have a lot of symptoms. Here are some deficiencies that are common among people 
who have thinning hair or problems growing new hair.

Iron

This is one of the most common deficiencies you will read about when learning about 
hair loss. It is easy to become iron deficient, especially if you don’t eat a well-balanced 
diet. Iron deficiency can also lead to anemia, so if you have dizziness or fatigue, this 
might be what you are dealing with. You can take an iron supplement, or get it in foods 
like red meat, spinach, dark chocolate, turkey, and quinoa.

Vitamins A, D, and K

All three of these vitamins work similar in your body, and are all equally important for 
healthy hair. If you are deficient in any of these vitamins, then you might deal with dry 
and brittle hair, breakage, and hair loss. Vitamin K is related to the microorganisms in 
your gut, and found in most greens, like lettuce, spinach, broccoli, and collard greens. 
Vitamin A, also called beta carotene, is found in carrots and many other vegetables. For 
vitamin D, you can get it through the sunlight, or with dairy products and some 
vegetables.

Zinc

Another nutrient deficiency you might be dealing with if you have hair loss is zinc. This 
is especially common with hair loss in women. With enough zinc in your body, it really 
helps to generate new cells for not only your hair, but your skin as well. It can help keep 
you from losing too much hair, and increase healthy hair growth. Shedding is normal, 
but if you are not growing that hair back, if might be from the zinc deficiency. You can 
take a zinc supplement, or get it from foods like lentils, nuts, and seeds.

Selenium

The last nutrient to be aware of for hair loss is selenium. This is actually a mineral, not a 
vitamin. Selenium has a lot of antioxidant properties, which can help with free radicals 
and medical conditions that often lead to hair loss, such as thyroid conditions. Like 
many of these other nutrients, selenium is also important for healthy hair and nails. For 
a healthy diet with selenium, eat foods with mushrooms, spinach, eggs, turkey, and 
beef.

