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Hair shedding and thinning isn’t uncommon — at all. In fact, you can experience it happening at various times in your life and you may even notice that it coincides with periods where you’re undergoing intense stress or hormonal changes, such as pregnancy, postpartum, perimenopause, and menopause. The key to getting it under control includes visiting a dermatologist who can determine the root cause of your hair loss, but also taking care of your physical, mental, and emotional health.
Your diet matters a great deal. You could be neglecting certain vitamins and minerals and the absence of these nutrients may lead to hair loss or contribute to more shedding when you’re already experiencing this hair change. Identifying whether you have nutrient deficiencies is a critical first step. Supplementing with vitamins works best when you are actually deficient in one area. But maintaining a balanced diet is your best bet overall because your body absorbs minerals and vitamins best from food sources.
If you’re searching for advice on foods and supplements to add to your diet, here are five vitamins and minerals doctors recommend to fight hair loss once and for all.
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Zinc and Iron
Both zinc and iron play an important role in the health of your hair. A deficiency in either of these nutrients can lead to health issues, including hair shedding, particularly when it comes to zinc. Sources of zinc include meat, poultry, oysters, and whole grains, while iron can be found in many foods like meat, poultry, fish, eggs, beans, and nuts and seeds.
But be aware that supplementing with zinc and iron will only be effective if you have a deficiency in one of these nutrients. If your plan is to load up on these supplements in the hopes that it will stop hair shedding or strengthen your hair follicles, this could backfire. Too much iron, specifically, can lead to inflammation of the stomach lining and ulcers. And iron and zinc work hand in hand: very high doses of iron can lead to a decrease in zinc absorption.
Your best bet with these two nutrients is to visit your doctor first to request blood panels so that you can see if you have an iron or zinc deficiency.
Omega-3 Fatty Acid
Omega-3 fatty acids can be found in foods like cold water fish, flaxseeds, chia seeds, walnuts, and soybeans. They are great for lessening hair loss and boosting hair density. You can also take an omega-3 supplement to ensure you’re getting enough of this important nutrient.
Ashwagandha
Stress is a leading cause of hair loss. And ashwagandha, an evergreen shrub grown in Asia and Africa, while not a vitamin or mineral, has been found to be excellent for helping to reduce stress. There is some evidence of its use as an adaptogen, especially in hair care supplements.
One to try: Nutrafol, which contains a number of ingredients like ashwagandha, saw palmetto, and organic maca root.
Vitamin D
A connection has been found between vitamin D and hair loss — but, similar to iron and zinc, supplementing with vitamin D will only help boost hair growth if you are deficient in this nutrient.
A better way to get enough vitamin D is by eating egg yolks, sardines, oranges, fatty fish, and mushrooms. And getting enough sunlight (while wearing sunscreen) is another tool in your kit to help maintain healthy vitamin D-3 levels.
