Eat This Not That For Your Hormones and Hair Loss
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Understanding how diet affects hormones and hair loss is a complex issue. While various foods promote overall hair health, their influence on hormone production specifically related to hair loss needs further exploration.
Table of Contents
It’s never a good experience to lose your hair as it can be an unsettling change in your body. There are several reasons your hair may fall out, which include lifestyle habits and genetic factors. However, one major cause of hair loss you may not easily notice is hormonal imbalances.
Yes, hormonal imbalances can affect both males and females in various ways, including hair loss. Your hair follicles may go through a reduced development phase when your body produces too much Dihydrotestosterone(DHT). This process leaves your hair strands weaker and thinner and more prone to falling out.
If you have a hormonal imbalance, you can benefit from good hair treatments and a proper diet for hormones and hair loss. This article lets you in on what to take for hormonal hair loss, which includes foods and vitamins.
Can Vitamins Fix Hormonal Hair Loss?
Treating and preventing hair loss may be possible if you use vitamins to correct some nutritional inadequacies. However, not all vitamin and mineral supplements can assist with hormones and hair loss. In fact, some vitamins may even be dangerous if taken in excess.
The two most common types of hair loss are Androgenetic alopecia (AGA) and telogen effluvium (TE) in women. Androgenetic alopecia causes a person’s hair to gradually diminish after adolescence. A receding hairline and baldness on the crown of the scalp in males and thinning at the portion line in females are the typical patterns that hair loss follows.
Within one to six months following a significant stressor, TE patients experience abrupt and severe hair loss. These stressors could be a major operation, a serious sickness, psychological stress, or pregnancy. The good news is that, with enough time and care, hair can regrow. Hair supplements are advised for patients with low iron levels who have AGA or TE. Research indicates that taking supplements in addition to a diet deficient in vitamin D can alleviate the symptoms.
Remember
It's crucial to realize that taking excessive amounts of some vitamins or minerals as supplements can have negative effects. For example, increased hair loss may be a result of excessive vitamin A and selenium consumption. Iron and vitamin A overconsumption are also harmful. Excessive intake of supplements containing biotin (vitamin B7) may cause interference with lab tests that measure thyroid function and hormone levels.
Vitamins for Hormones and Hair Loss
Essential hormones and hair loss nutrients like vitamin A, iron, and zinc, can improve the overall health of your hair. You can have lots of vegetables and fruits for hair loss in your diet to see a difference in your hair.
Biotin
Biotin is a well-known vitamin for treating hair loss and promoting new hair growth. More information is supporting the effect of biotin on hair loss than there is to support its role in hair growth. The production of keratin by biotin is what gives your hair strands their structural integrity.
Take a look at this study where women who had thinning hair were given a six-month supply of either a multi-ingredient hair growth supplement containing biotin or a placebo. Following the treatment period, those who took the hair growth supplement saw a noticeable improvement in their total hair volume, thickness, and scalp coverage. In the meantime, the placebo group did not experience any notable alterations.
To stop hair loss and promote the growth of new hair, we advise you to supplement with high-quality biotin products. However, for adults, a daily intake of 30 mcg of biotin is recommended.
Selenium
Selenium is a mineral that plays important roles in the body, including promoting hair growth. However, it is important to note too much selenium may contribute to hair loss. Many people with the hair condition telogen effluvium, may take selenium supplements for hair growth to regrow their hair.
Due to its function in accelerating several chemical reactions, selenium requires other nutrients for your body to produce healthy hair growth. Selenium antioxidants help the body’s defense against free radicals, which weaken hair follicles and promote early aging. For this reason, selenium efficiently supports the maintenance of healthy hair development by eliminating these free radicals.
Zinc
Zinc is another mineral well-known for promoting hair growth. It regulates sebum production (the natural oil produced by the scalp), ensuring that the hair gets a good amount of moisture and lubrication. Through this process, new hair cells are formed.
If you are deficient in zinc, it could disrupt the delicate balance of nutrients that are required for healthy hair growth. This could lead to issues such as hair loss because hair follicles become weaker, resulting in thinning hair.
Niacin
The vitamin B3 is not well known but it remains one of the wonder-working nutrients for healthy hair. It helps to improve blood circulation to the scalp, sending oxygen and nutrients to the hair follicles. In turn, there is less chance of hair shedding or thinning.
It is for this reason that Niacin serves as an active agent in shampoos and hair tonics. Some studies will also agree that Niacin can be an effective treatment for Alopecia areata, a major hair condition.
Vitamin C
If you are experiencing both hair loss and iron deficiency, vitamin C foods and supplements are your best vitamin choice. This is because vitamin C helps to absorb iron from your diet.
As a powerful antioxidant for hair, vitamin C also helps to protect your hair from free radical damage and oxidative stress. It can strengthen your scalp and strands to create a healthy environment for hair growth. For this reason, vitamin C citrus fruits and vegetables should be in your diet.
Iron
Iron helps to transport oxygen to your hair scalp and follicles to ensure your hair grows. Women are most likely to suffer from iron deficiency anemia during pregnancy, which is a major cause of hair loss.
So, if you are experiencing hair loss and iron deficiency, taking iron supplements is usually recommended after laboratory tests. The tests are necessary to avoid taking too much iron, which can be toxic.
Vitamin A
Vitamin A also helps in producing keratin, which is responsible for strengthening hair strands. It also begins sebum production on the scalp for lubrication, which helps promote healthy hair growth. For an adult, the recommended daily dose varies from 700 mcg to 900 mcg. You can find vitamin A in foods such as sweet potatoes, carrots, spinach, and pumpkin, and other vitamins.
Best Foods for Hormones and Hair Loss
Some people do not know what to take for hormonal hair loss. Foods rich in vitamins and minerals that may help promote hair growth include:
- Eggs
- Berries
- Spinach
- Fatty Fish
- Sweet Potatoes
- Avocadoes
- Nuts
- Seeds
Eggs
A lot of people eat eggs for their protein content but what they may not know is that eggs also contain biotin. Both protein and biotin are essential nutrients to improve hair growth. A protein deficiency may cause hair loss and biotin produces a hair protein called keratin. If you eat a balanced diet, biotin deficiencies are rare.
Berries
Berries contain vitamins and essential compounds that may boost your hair growth, including vitamin C with its high antioxidant properties. Antioxidants are known for protecting your hair follicles and strands from free radical damage existing in the environment.
Spinach
Spinach is one of the vegetables containing nutrients like iron, folate, and vitamin A, which are all essential for hair growth. As much as vitamin A helps to promote hair growth, excess of it could also be a problem. For this reason, a cup (30 grams) of spinach provides 20% of your daily vitamin A, which is recommended.
Fatty Fish
Some of the major fatty fish that promote hair growth are mackerel, salmon, and herring. They are all great sources of omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins. A study with a few females showed that supplements containing omega-3 and omega-6 fatty acids reduced hair loss and increased hair volume.
Sweet Potatoes
Sweet potatoes are a good source of beta-carotene, which the body converts into vitamin A. Lack of Vitamin A may lead to hair loss but taking too much of it may also cause hair loss. For this reason, it is important to get professional advice on the right supplements to take.
Avocadoes
A lot of people enjoy eating avocados because of their delicious and nutritious source of healthy fats. Beyond their delicious satisfaction, they also provide vitamin E which helps promote hair growth. Vitamin E is an excellent antioxidant that prevents oxidative stress by getting rid of free radicals. Less of these radicals protect your scalp from damage, keeping it ready for healthy hair growth.
Nuts
Nuts are delicious, conveniently portable, and full of amazing nutrients for healthy hair growth. For example, almonds can provide your hair with vitamin E, zinc, and healthy fats. They are also great sources of protein and biotin, which support healthy tissue development on the scalp, preventing hair loss. Our hair follicles are made up of protein, so it’s no surprise that eating protein is a necessity.
Seeds
Seeds are rich in nutrients with little or no calories, which include vitamin E, zinc, and selenium. Some seeds like flaxseeds and chia seeds also provide omega-3 fatty acids that the body rarely uses. Each of these nutrients helps to support hair growth, preventing hair loss.
Frequently Asked Questions
There are several methods to prevent your hair from falling out but there is no best treatment for one person. These methods include a proper diet, multivitamin supplements, hair loss medications, and certain dietary changes. Depending on the cause of your hair loss, a doctor may recommend any of the methods for you.
You can buy vitamins for hormonal hair loss online or in any approved pharmaceutical outlet in your area. Some professional medical companies provide medications and supplements through their websites online. Visit their websites to find the best price and product that suits your hair loss condition.
There are various fruits for hair loss, including apples, berries, cherries, citrus, papaya, and bananas. Each of them offers various benefits so there is no one best fruit for your hair. Incorporating these fruits into your diet can give your hair the necessary nutrients it needs to grow.
This depends on the cause of the hair loss. After checking with a professional dermatologist, they can decide if your hair can regrow on its own. However, certain conditions can determine if a hair can be reversed. They may include medications, pregnancy conditions, hair loss treatment, stress, and weight loss.
Final Thoughts For You
Your confidence and sense of self-worth may suffer as a result of hormonal hair loss. It is advised that you maintain a well-balanced diet rich in nutrient-dense foods to help your skin and hair. Several of the greatest fruits for hair loss allow your body to heal itself. However, it’s important to identify the cause and the best course of action if you are experiencing significant hair loss. The sooner you consult a dermatologist to determine the reason behind your hair loss, the sooner you can begin a treatment plan.
- Paus R., Cotsarelis G. The Biology of Hair Follicles. N. Engl. J. Med. 1999;341:491–497.
- Shapiro J. Clinical practice Hair loss in women. N Engl J Med. 2007;357(16):1620–1630.
- Sims RT. The measurement of hair growth as an index of protein synthesis in malnutrition. Br J Nutr. 1968;22(2):229–236.
- Goldberg LJ, Lenzy Y. Nutrition and hair. Clin Dermatol. 2010;28:412–419.
- Alkadi H. A Review on Free Radicals and Antioxidants. Infect. Disord. Drug Targets. 2020;20:16–26.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
top news updates
Hey, I was wondering if zinc supplements are okay for everyone? I got a sensitive stomach. Any advice appreciated.
Zinc can be tough on the stomach for sure. Maybe try taking it with food or looking into zinc picolinate, it’s supposed to be easier on the belly.
Have you tried just eating more foods rich in zinc? Sometimes nature’s way is best.
love the focus on plant-based sources like nuts and seeds for addressing hormonal imbalance. it’s refreshing to see articles promoting natural solutions.
Great, another thing I’ve gotta worry about. Hormones in my hair, what’s next? Hormones in my donuts?
does working out help with this stuff too? wanna make sure I’m doing everything for my hair gains lol
nice to see simple food options for hormone balance getting some of these on my grocery list
wait, so all i need is to eat more sweet potatoes and i’ll stop losing hair? does it really work that way
It’s not that simple, but a balanced diet can support overall health, which includes hair health. Sweet potatoes provide nutrients that might help.
so now they want us to believe shedding hair is because we ain’t eating enough fish or what? sounds fishy to me.
It’s wonderful to see an article highlighting the importance of natural foods for health. Home-grown veggies for the win!
While vitamins and foods can support hormonal balance, it’s crucial not to oversimplify. Other factors play a role in hair loss.
Arrr, maybe if I starts eatin’ more o’ them berries, me hair won’t be abandonin’ ship as fast. Ye think a pirate’s diet be lackin’ in vitamin C?
[…] such as DHA omega-3s, can promote hair growth. Certain nutrient deficiencies can lead to hair loss, and in such cases, supplements can help with hair […]