Is your hair falling out? You could be lacking one important vitamin
Whether it’s a lack of volume when you’re styling your hair, or a worrying number of strands left in your hairbrush, noticing that you’re experiencing hair loss can be unsettling.
A full head of thick hair is often seen as a sign of youth and vitality, and those balding patches around the temples feel like time is ticking too fast.
Thinning hair can strike at any time and is caused by a number of reasons, as Abbas Kanani superintendent pharmacist at Chemist Click, explains.
Ageing
As we age, our rate of hair growth slows down. Hair follicles stop growing new hair in their place, leading to noticeable patches of hair loss. In addition, hair shafts can start to shrink due to age, giving the appearance of thinner-looking hair. This can occur at any age, even in your early 20s.
Genetics
One of the most common types of hair loss is androgenetic alopecia (male or female pattern baldness). It is a genetic condition that causes levels of a hormone called dihydrotestosterone (DHT) to increase.
DHT is a derivative of testosterone. High levels of DHT in the body are responsible for shrinking hair follicles and stopping hair growth, leading to visible hair loss.
Nutrient Deficiencies
Good nutrition is essential for hair health. Some vitamin and mineral deficiencies are linked to hair loss. A lack of iron leads to a condition called anaemia which is common in women of child-bearing age.
Hair loss is a side effect of anaemia, as less oxygen reaches the scalp and hair follicles. Furthermore, studies have shown that vitamin D deficiency plays a role in hair loss.
Stress
High levels of stress can also trigger hair loss. Significant stress pushes large numbers of hair follicles into a resting phase, followed by excessive hair shedding, known as telogen effluvium. This type of hair loss is usually temporary and can be reversed by managing stress.
Hormone Changes
Pregnancy, menopause and thyroid problems often cause hormone changes which contribute to hair loss. For instance, many women experience excessive hair shedding and thinning after pregnancy. This is known as postpartum hair loss. Similar to stress-induced hair loss, it is temporary.
Postpartum hair loss often restores naturally up to 6 months after giving birth. Hormonal imbalances related to thyroid issues can also cause hair to thin or fall out.
Illness'
Various illnesses cause hair fall out. For instance, alopecia areata is an autoimmune disorder in which the immune system attacks hair follicles, causing hair to fall out in small patches. Alopecia areata can lead to a few patches of baldness or complete hair loss.
Medications
Hair loss can also be a side effect of certain medicines. Chemotherapy, used to treat cancer, is well-known for causing hair loss. The drugs used in chemotherapy target rapidly dividing cells, including those in hair follicles, which leads to hair loss all over the body.
Hairstyles and styling
Constant pulling of the hair can cause traction alopecia. It is more common in those who continually put their hair in tight hairstyles. In addition, excessive amounts of heat and chemical treatments such as bleach can damage the hair follicles, leading to breakage, thinning and hair loss in severe cases.
Seasonal hair loss
Did you know there are certain times of the year when you lose more hair? Dr Aleksandar Godic, Consultant Dermatologist at Stratum Clinics explains. ‘Seasonal hair loss is known in humans and animals. Usually during the spring and autumn, hair loss is increased because of more hair follicles entering the resting phase (telogen). We see similar hair loss in animals shedding their coats.
‘This normal response is believed to be directly linked to seasonal and environmental changes, like daily circadian rhythm variations, such as temperature, humidity, average exposure to light, and the level of hormones, nutritional deficiencies etc. The condition is temporary and self-resolves.
‘A normal rate of hair loss is from 70-140 hair per day, depending on gender, age, and race and if this is consistent throughout the year, it is considered normal. If hair loss is temporarily increased in spring and autumn, and afterwards gets back to baseline level, is considered a normal seasonal variation; if increased hair loss persists, it needs to be investigated.’
What can you do about it?
There are practical things you can do to tackle hair loss. Abbas Kanani (Chemist Click) shares some helpful ways you can start approaching the problem.
Treatment
Minoxidil is another widely used drug for treating mild or moderate hair loss in both men and women. It isn’t fully understood how Minoxidil promotes hair growth, but experts believe it increases blood flow to the scalp, shortening the resting phase and stimulating follicles to enter the growing phase of the hair growth cycle.
Minoxidil 2% can be taken by both men and women who suffer from androgenetic alopecia, while higher strengths such as the Minoxidil 6% topical spray is only suitable for men.
Vitamins
Vitamins can help to prevent hair loss that is caused by a bad diet. Poor nutritional intake causes hairs in the “growing” stage to enter into the “resting” phase earlier than they should. This causes hair to fall out prematurely, resulting in excess shedding.
Incorporating the right vitamins and minerals into your diet can help to encourage hair growth and reduce shedding. Supplementing your diet with vitamin D can help reduce the progression of MPB. Additional vitamins such as A, C and E may also provide some benefits, although individual results may vary.
Hair loss can also be a side effect of medication or medical treatment (including chemotherapy). If your hair loss is caused by issues to do with your health, you should visit your GP, as it is unlikely that vitamins will work.
Scalp Massage
One should never underestimate the benefits of good old-fashioned head rub. Consistent scalp massages can increase blood flow along the front of your head, which stimulates hair growth.
Begin by massaging the skin at the base of your scalp and slowly work your way up and through your hair. Apply moderate pressure for thirty second intervals, followed by thirty seconds of rest.
Shampoo
There are many topical shampoos available on the market that contain ingredients to promote hair growth and reduce thinning.
Some ingredients to look for include:
- Histidine - An amino acid, histidine absorbs excess copper from hair and protects hair from UVA and UVB damage.
- Phyto-caffeine - Noted for its excess testosterone suppression benefits, shampoos with phyto-caffeine have been known to reduce DHT at the root of the hair.
- Biotin (Vitamin H) - A popular shampoo ingredient, biotin promotes hair fullness and prevents damage.
- Niacin (vitamin B3) - This vitamin promotes hair fullness. It also stimulates circulation and blood flow in the scalp.
Substituting your existing shampoo for one with these and other helpful ingredients can be used in tandem with hair restoration medication to reinforce your hair health protocol.
Styling
Avoid wearing tight hair styles which can pull on delicate strands.
Celebrity hairstylist shares her secrets
Celebrity hairstylist, Jess Elbaum, who has worked on top shows including Modern Family, often advises her clients on hair loss and says that consistency is key.
Q. What are the best hairstyles people should try to reduce their hair loss?
A. While hairstyles can't prevent hair loss entirely, certain styles can help reduce the strain on your hair and scalp, which might mitigate hair loss to some extent.
Some hairstyles to consider:
Loose styles: Avoid tight hairstyles like tight ponytails, buns, or braids that pull on the hairline. Instead choose loose styles that don't put too much tension on the hair follicles.
Low ponytails or buns: If you prefer wearing your hair up, opt for low ponytails or buns instead of high ones. This reduces the tension on the scalp.
Braids: Loose braids can distribute the weight of your hair more evenly and minimize pulling on individual strands.
Soft updos: Soft, loose updos can be gentle on your hair compared to tight, sleek styles.
Natural styles: Embrace your natural texture and avoid excessive heat styling, which can weaken the hair shaft.
Avoiding tight headbands or hair accessories: Tight headbands or hair accessories can cause friction and hair breakage. Opt for softer, more flexible options.
Regular haircuts: Regular trims can help maintain the health of your hair and prevent split ends, which can lead to further breakage.
Protective styles: Protective styles like twists, braids, or buns can help minimize manipulation and protect your hair from environmental damage.
Q. Are there any ingredients in haircare products that can be beneficial?
A. Some really beneficial ingredients for growth are Biotin, Zinc, Magnesium & Castor Oil.
Q. Would you recommend a specific diet for treating hair loss?
A. While diet alone may not completely reverse hair loss, maintaining a healthy diet can support overall hair health and potentially slow down the progression of hair loss.
Protein-rich foods: Hair is primarily made of protein, so consuming an adequate amount of protein is essential for hair growth. Include lean proteins such as poultry, fish, eggs, legumes, nuts, and seeds in your diet.
Iron: Iron deficiency can contribute to hair loss, especially in women. Include iron-rich foods such as lean meats, spinach, kale, lentils.
Omega-3 fatty acids: Omega-3 fatty acids help nourish the hair follicles and promote hair growth. It can be found in foods such as fatty fish, like salmon, mackerel, sardines, plus flaxseeds, chia seeds, and walnuts.
Vitamins and minerals: Including vitamin A, vitamin E, vitamin D, zinc, and selenium. Ensure you are getting a balanced intake of fruits & vegetables
Biotin: Biotin, also known as vitamin B7, is often recommended for promoting hair growth and strengthening hair. Good food sources of biotin include eggs, nuts, whole grains, and avocados.
Stay hydrated: Drinking an adequate amount of water is crucial for overall health, including the health of your hair and scalp. Aim to drink 8 glasses of water a day.
Limit processed foods and sugary snacks: Focus on whole, nutrient-dense foods instead.
Q. What Treatments can make a difference to hair loss?
A. Getting on a good hair care routine can make a significant difference. I love using and recommending HASK’s Biotin Boost and Tea Tree to improve overall hair health and growth. The ingredients in these collections are incredible and it produces a healthy environment for hair growth.
The Tea Tree collection soothes and nourishes the scalp. The Biotin regimen is infused with biotin, collagen and coffee to help promote stronger, thicker-looking hair. I love using these collections on my clients to create luscious looking hair styles.
Q. Are there any other tips you can suggest in keeping your hair healthy?
Hair and scalp are so important. Just as important as your skincare. Some of my favourite items are the HASK Argan Oil Repairing Deep Conditioner Sachets. They are the best as a weekly conditioning mask in the shower and for travel. They work miracles. The hydration it gives hair is gorgeous. The results are glossy, soft hair. Also, the HASK 5-in-1 Sprays are a must have. It’s a leave in
conditioner and a heat protector. A MUST when you are styling your hair. For those with fine, thin hair you need to try HASK Biotin Boost 5-in-1 Leave-in Conditioner Spray. It adds beautiful body when blow drying your hair.
Scalp health
Deborah Maguire, a registered trichologist and co-founder of Seed & Soul (www.seedandsoul.co) shares her advice on looking after your scalp to optimise your hair health.
- Signs of an unhealthy scalp are usually redness and inflammation, and the hair follicles might look like they’re under tension or being pulled. Other symptoms might be Folliculitis, a bacterial infection that can appear as pimples or pustules on the scalp.
- If the scalp is dry or 'gluey', a bit like cradle cap, this can be the sign of a fungal or yeast infection. These symptoms could induce the need to scratch; they will also be sore and hot to the touch. However, scratching or picking will only exacerbate the condition and damage hair follicles.
- Like other parts of your body, your scalp has a natural balance of bacterial and fungal organisms, including yeast. Sometimes, this delicate balance is disrupted, allowing certain bacteria to overgrow and cause an infection. Inflammation is an autoimmune response most often triggered by nutrition insufficiency.
- A healthy scalp is clear, without flakes or dry patches, and a consistent colour with healthy-looking follicles, not itchy or hot. The hair should not be too flat or lacklustre. To maintain a healthy scalp, you want to cleanse your scalp and hair regularly (but not over wash) using a gentle, sulphate-free shampoo and conditioner, and rinse thoroughly. Gentle exfoliation can help remove dead skin cells and product buildup. Make sure you drink lots of water, keep your scalp hydrated, and eat a balanced diet, as caring for your scalp from the inside is just as important.
- Supplements can really help to make sure you're getting all the nutrients you need for a healthy scalp - including Vitamin C, which supports collagen formation to strengthen hair follicles, and Zinc, which promotes cell reproduction, tissue repair, and regulates scalp oil production.
Give yourself a break
Hair loss is a stressful and upsetting subject, so remember to be kind to yourself. Take some time out for you and treat yourself to a spa weekend without spending a penny…