Nutrients Essential for Hair Growth

Your hair is a reflection of your nutritional status. When key nutrients are low, hair growth suffers.

Key Nutrients for Hair

Iron/Ferritin - Hair follicles are among the most rapidly dividing cells - Require adequate iron for growth - Ferritin >70 ng/mL recommended for optimal hair

Vitamin D - Hair follicles have vitamin D receptors - Deficiency linked to hair loss - Optimal levels: 40-60 ng/mL

B Vitamins - Biotin (B7): Essential for keratin production - B12: Needed for cell division - Folate: Required for healthy hair growth

Zinc - Important for hair tissue growth and repair - Helps keep oil glands functioning - Deficiency causes hair loss

Protein - Hair is made of protein (keratin) - Inadequate protein intake affects hair growth

Testing for Hair-Related Deficiencies

• Ferritin and iron panel
• Vitamin D
• Vitamin B12
• Zinc
• Thyroid panel (thyroid affects hair)
• CBC

Beyond Nutrients

Other factors affecting hair: - Thyroid dysfunction - Hormonal imbalances (androgens, estrogen) - Autoimmune conditions - Stress (telogen effluvium) - Medications

Timeline

Hair changes are delayed - what's happening now reflects your nutrition from 2-3 months ago. Improvements also take time to show.

References

• Almohanna, H. M., et al. (2019). The role of vitamins and minerals in hair loss: a review. *Dermatology and Therapy*, 9(1), 51-70.
• Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. *Dermatology Practical & Conceptual*, 7(1), 1-10.