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.