Hair Loss Nutrition

The answer to both questions is YES! Read on to find out how poor nutrition and modern lifestyles can cause hair loss. But don't despair, it's not that difficult to put things right.

Problems caused by modern diets.
Nutritional tips to put things right.
Is there a need for nutritional supplements?
Nutritional supplements that target hair loss.

Problems caused by modern diets.

Modern diets can be blamed for a number of nutritional deficiencies that may contribute to hair loss.

• Refining of whole grains reduces the B vitamin content.
• Overcooking of vegetables destroys B vitamins.
• Most people have a lack of raw leafy greens in the diet.
• The vitamins that have been ingested are directed to aid in the digestion of excess refined carbohydrates such as sugar and white flour that are deficient in B vitamins.
• Stimulants such as caffeine, nicotine and alcohol rob the body of vital nutrients.
• High levels of cholesterol are linked with the production of DHT which is a major contributor to male pattern type baldness.
• Excessive salt intake may influence hair loss due to its tendency to accummulate in tissue.
• Low fibre intake inhibits the digestion process thus reducing the body's ability to pass nutrients into the blood stream.

These nutritional inadaquacies affect all aspects of health and well-being but do they have any relevance to hair loss specifically?

The answer is yes - poor nutrition can cause hair loss because the body will ration out nutrients in the order of vital organs first and hair last. Improved nutrition will not result in new hair growth, but it will minimize shedding and support other treatments that encourage regrowth.

Nutritional tips to put things right.

1. Eat adequate amounts of protein.

Protein is composed of amino acids that are essential for the body to build new cells, including hair. Five amino acids are particularly relevant to hair growth - cystine, cysteine, methionine, arginine and lysine.

A consistently inadequate level of protein intake can cause growing hairs to move into the resting phase with shedding occurring a few months later.

It follows therefore that adequate amounts of protein rich food should form part of your daily diet. The best sources of dietary protein include lean meats, fish, poultry, eggs, dairy products, soy, nuts, seeds and grains.

You should get at least 15% of your daily calories from protein-rich foods.

2. Eat appropriate levels of useful carbohydrate.

Carbohydrates provide energy for activity and help in the growth of body tissues, including hair. They are a major source of the B vitamins that are so vital to healthy hair.

We have already established the problems associated with the over-refining of nutritional carbohydrates, therefore you should place an emphasis on consuming non-refined carbs such as vegetables, fruits, whole grains, brown rice and potatoes.

You should get about 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is utilized in energy production and can be obtained from both animal and plant foods.

For many years, fat derived from animal sources has been viewed as the cause of numerous health problems. More recently, views have emerged suggesting that the negatives attached to fat consumption may have been exaggerated.

The truth is, your body needs sufficient levels of fat to maintain good health. You should plan your diet on the basis that fat should be obtained from a mixture of lean animal and plant sources.

You should get about 25-30% of your daily calories from these sources.

4. Achieve the right nutritional balance to suit your own personal circumstances.

How much of each food group you eat depends on your age, sex, state of health, exposure to physical activity and a host of other factors. It is not the purpose of this site to provide in-depth guidance on healthy nutrition. If you wish to research this area further, you could refer to sources such as the Food and Nutrition Information Center.

When choosing your meals and snacks, base your choices on the following keys to healthy eating:

• Variety - there is no single magic food and each offers special nutrients. You'll do best by eating a variety of foods.
• Moderation - Even junk food in moderation can fit into a well-balanced diet. Simply balance out excessive sugars and fats with better nutrient choices at the next meal.
• Wholesomeness - Choose natural or lightly processed foods as often as possible. Natural foods usually have more nutritional value and less damaging additives.

Is there a need for nutritional supplements?

Following a nutritious diet is essential for good hair health, but this on its own may not be sufficient for several reasons:

• Modern farming methods may deplete the nutrient quality of food.
• Modern lifestyles are often subject to high stress levels and this can have a debilitating effect on nutrients in your body.
• Strict or fad diets can adversely affect nutrient levels.
• Aging affects the ability of our bodies to utilize certain nutrients.
• Exercise can deplete certain nutrients.

It probably makes sense then to adopt a safety first approach and support a nutritious diet with a few carefully chosen supplements.

Let's have a look at the supplements that are most relevant to healthy hair growth. (The Table below has been adapted from the excellent book Hair Savers for Women by Maggie Greenwood-Robinson)

VITAMINS
Nutrient	Role in Hair Health	Food Sources	Daily Requirement
Vitamin A	Enhances health of sebaceous glands in the skin and scalp	Liver, egg yolks, whole milk, and orange and yellow vegetables	5,000 IUs
Vitamin C	Maintains skin collagen and protects hair from breakage	Tomatoes, citrus fruits, strawberries, green peppers, potatoes and dark green vegetables	60 mg
Vitamin E	Enhances scalp circulation and promotes hair quality	Vegetable oils, whole grain cereals, dried beans and green leafy vegetables	Up to 400IUs
Biotin	May prevent grayness and balding. Involved in production of keratin	Milk, liver, egg yolk, whole grains, rice and brewer's yeast	150-300 mcg
Inositol	Protects health of hair follicles	Whole grains, citrus fruits, brewer's yeast and liver	None established
Niacin	Enhances scalp circulation and normalizes cholesterol levels	Chicken, turkey and fish	15 mg
Vitamin B5 (Pantothenic acid)	Helps regulate hormones involved in skin and hair health	Organ meats, brewer's yeast, egg yolks and whole grains	5-7 mg
Vitamin B6 (Pyroxidine)	Helps block the conversion of testosterone into DHT	Organ meats, brewer's yeast, egg yolks and whole grains	1.6 mg
Vitamin B12 (Cobalamin)	Can be depleted by CPA therapy	Poultry, fish, eggs and milk	2 mcg
MINERALS
Nutrient	Role in Hair Health	Food Sources	Daily Requirement
Boron	Helps the body metabolize other minerals	Tomatoes, green peppers and other vegetables	None established
Calcium	A structural component of hair	Dairy products, kale, turnip greens and broccoli	1,200mg; 1,500 in post menopausal women
Copper	Involved in normal hair growth. Helps prevent defects in hair	Shellfish, liver, cherries, whole grains, eggs, poultry and beans	1.5-3 mg
Iodine	Helps produce thyroid hormones which feed follicles and sebaceous glands	Iodized salt, milk and seaweed products	150 mcg
Iron	Involved in hair growth and maintenance	Lean red meats, dark meat of chicken and turkey, liver, green leafy vegetables and dried fruits	15 mg
Magnesium	Helps the body metabolize other minerals	Chickpeas, beet greens and turnip greens	280 mg
Manganese	Assists the body in using other hair-healthy nutrients	Whole grains, egg yolks and green vegetables	3-9 mg
Selenium	Preserves skin elasticity	Bran, tuna, broccoli and onions	55 mcg
Silica	Enhances strength and health of hair	Alfalfa, beets, brown rice, bell peppers, soybeans, green leafy vegetables and whole grains	None established
Sulfur	A constituent of hair	Meat, fish, legumes, nuts, eggs and cabbage	None established
Zinc	Helps block the conversion of testosterone into DHT	Red meat, oysters, nuts, seeds, whole grains and brewer's yeast	12 mg

Nutritional supplements that target hair loss.

Some people take individual supplements and multi-vitamins as part of their overall health regime. Others prefer to take this a stage further by using a commercially prepared nutritional supplement that targets the specific requirements of hair loss nutrition.

Listed below are some of the more popular commercially prepared products aimed specifically at enhancing hair loss nutrition. Each of these supplements can be ordered from Folica.com (Hair Vitamins)

Energizer Vitamins and Minerals for Hair Nutrition - contains essential minerals and vitamins to stimulate healthy hair growth, improve cell production and enhance scalp circulation.

Each 2 tablets contain:
Vitamins		% US RDA*
Folic Acid	400 mcg	100%
Niacin	40 mg	200%
Vitamin B12	6 mcg	100%
Biotin	400 mcg	132%
Pantothenic Acid	92 mg	920%
Choline Bitartrate	250 mg	**
Inositol	150 mg	***
Para Amino Benzoic Acid	30 mg	***
In a base of Selenium (Organic Yeast), Watercress, Onions, Tomatoes, Celery Stalks and Leaves, Celery Seed, Yeast, Spinach, Orange, Parsley, Red Bell Pepper, Chili, Poly Unsaturated Fatty Acid plus excipients.
Minerals		% US RDA*
Iodine (Kelp)	200 mcg	133%
Iron (Fumerate)	16 mg	19%
Silicic Oxide	50 mg	***
Magnesium (Oxide)	50 mg	13%
Copper (Gluconate)	2 mg	100%
Zinc (Oxide)	20 mg	133%
Manganese (Gluconate)	10 mg	**
* Percentage of US Recommended Daily Allowances. ** No US RDA has been established for this nutrient. *** No need in human nutrition established.

Folicure Dietary Supplement for Healthy Hair - provides the necessary amounts of vitamins, minerals and other nutrients to ensure healthy hair.

Each 2 tablets contain
	Amount per Serving	% Daily Value
Vitamin E (as dl-alpha-Tocopheryl Acetate)	30 IU	100%
Thiamine (as Thiamine HCl)	2.25 mg	150%
Riboflavin (Vitamin B2)	2.25 mg	150%
Niacin (as Niacinamide)	30 mg	150%
Vitamin B6 (as Pyridoxine HCl)	3 mg	150%
Folic Acid	600 mcg	150%
Vitamin B12 (as Cyanocobalamin)	9 mcg	150%
Biotin (Vitamin H)	600 mcg	200%
Pantothenic Acid (as d-Calcium Pantothenate)	15 mg	150%
Zinc (as Zine Citrate)	10 mg	66%
Molybdenum (as Molybdenum Chelate)	50 mcg	66%
Sulfur Amino Acid Complex DL-Methionine, L-Cysteine (as L-Cysteine HCl), L-Cystine	200 mg	*
Silica [from horsetail herb (equisetum arvense) (aerial parts)]	30 mg	*
Fo Ti Extract (10% Chrysophanics) (Polygonum Multiflorum) (root)	66 mg	*
Lycium Berry Extract (15% Betaine) (Lycium Chinense)	66 mg	*
Dong Quai Extract (5:1) (Angelicae Sinensis) (root)	66 mg	*
Lacithin	100 mg	*
Organic Sulfur Complex	200 mg	*
Protein Hydrolysate	50 mg	*
* Daily Value not established.

Shen Min for Women Hair, Skin and Nails - contains a complete array of hair-friendly, essential nutrients designed specifically for women.

Each 3 tablets contain
	Amount Per Serving	% Daily Value
Vitamin C (as Ascorbic Acid)	150 mg	250%
Vitamin D (as Cholecalciferol)	400 IU	100%
Thiamin (as Thiamin HCl)	10 mg	590%
Riboflavin	10 mg	525%
Vitamin B-6 (as Pyridoxine HCl)	25 mg	1250%
Folate (as Folic Acid)	400 mg	100%
Biotin	2000 mcg	670%
Pantothenic Acid (as d-Calcium Pantothenate)	500 mg	5000%
Calcium (as Calcium Carbonate, Dicalcium Phosphate)	615 mg	60%
Iodine (from Kelp)	150 mcg	100%
Zinc (as Zinc Monomethionine)	5 mg	33%
Selenium (as Selenomethionine)	70 mcg	100%
Shen Min (He Shou Wu root standized to 10% chrysophanics)	150 mg	*
Sen Min Root Powder (as He Shou Wu)	200 mg	*
Silica (from Colloidals)	50 mg	*
Lecithin (from Glycine Max) (providing 24% Phosphatidyl Choline and 14% Phosphatidyl Inositol)	200 mg	*
Collagen (spray dried)	300 mg	*
Isoflavones (from Glycine Max and Peuraria Lobata)	5 mg	*
Turmeric Rhizome Extract (92% Curcuminoids min.)	25 mg	*
Fatty Acids	25 mg	*
BioPerine Black Pepper Extract (Piper Nigrum)	2.5 mg	*
* Daily Value not established.

A full range of products that contain vitamins, minerals and other nutritional ingredients will be outlined when we look at Herbal Hair Loss Remedies next.

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