Healthy Hair: Macros and Micros

As we continue on the hair series let’s dive into certain macro and micronutrients that play a role in your hair. It is important to keep in mind that in Western society most of these nutrients are obtained via diet and do not need additional supplementation. If there is ever a concern, particularly for vitamin and mineral (micronutrient) deficiencies, testing would be warranted.

Macronutrients

Nutrition plays an immense role in hair health. Protein and fat are the main macronutrients I want to cover in regard to their role in hair health. As we discussed, your hair is primarily made of protein so of course, it is essential to get enough of it in your diet for healthy hair. Aim to add lean meats to your diet like turkey, chicken, and fish. Also, fun fact, we cannot really ingest/digest keratin so you need to eat protein-rich sources that give your body the amino acids to build the keratin.

Omeg-3 Fatty Acids are a type of fat (another macronutrient) that are essential in hair growth. Omega-3s are found in our scalp’s natural oils and keep everything hydrated. One study by Le Floc’h found that after 6 months of treatment with specific omega-3 and omega-6 fatty acids acted efficiently against hair loss by reducing the telogen phase(1), Foods that are heavy in omegas are: fish, flax seeds, and walnuts.

Micronutrients

Micronutrients are vitamins and minerals that play lots of essential roles within our body. Micronutrients are broken down into water-soluble vitamins, fat-soluble vitamins, and minerals. There are some vitamins in particular that deserve a special shout-out when it comes to hair health.

First, the B vitamin class —this class of water-soluble vitamins contains 8 different types. B2 (riboflavin) plays a role in cellular development and function and when there is a deficiency hair loss can develop. Biotin (B7) is essential for cell signaling and gene regulation. Most of our biotin is found in protein. Biotin is one of the nutrients that is labeled as “trendy” to take for hair health but it is important to note that we obtain most of our recommended amount through our day-to-day diet. Biotin deficiency signs do include hair loss and brittle nails. In patients with true deficiency, there have been studies that have shown clinical improvement with biotin supplementation. In a systematic literature review, there was limited efficacy found in additional biotin supplementation when no deficiency existed.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is important to address in those with hair loss and iron deficiency. Vitamin C plays an essential role in the absorption of iron. In those with iron deficiency with hair loss as a side effect Vitamin C supplementation may be indicated.

Vitamin D is a fat-soluble vitamin that plays a role in keratinocyte proliferation and differentiation. Vitamin D is a bit interesting in regard to hair loss discussion. There have been literature reviews and studies showing that Vitamin D plays a role in alopecia-related hair loss. In Patel, et al cross-sectional study of patients with alopecia it was found that screening patients for vitamin D deficiency seemed to be of value due to the relationship low levels had with the severity of the disease. In patients without alopecia, there is limited data to support that additional supplementation can be beneficial. Vitamin D is one of those vitamin levels that can often be deficient, it is important to get this level properly tested prior to supplementation. This vitamin is fat soluble which means our body will store it so toxic levels are possible to reach with too much supplementation.

The last micronutrient I want to touch on is an element and that is iron. Iron deficiency is the most common cause of hair loss for women. Typically ferritin is used as a measurement of iron deficiency but the issue with this is that your ferritin levels can be affected for other reasons—liver disease, inflammation, kidney disease, and others. Evaluation of potential anemia is important to discuss with your health care provider as hair loss is a major effect.

There is no shortage of information when it comes to learning about hair health and it certainly can be overwhelming. There will always be trends and fads when it comes to strong and healthy hair, but what we need to focus on is the research. I encourage you to also take a look at your overall health. Hair loss can be a response to hormone change, stress, certain diets, etc. Looking at the big picture is the first step and then you can create a plan with a provider moving forward.

Sources

Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015 Mar;14(1):76-82. doi: 10.1111/jocd.12127. Epub 2015 Jan 8. PMID: 25573272

Patel D, P, Swink S, M, Castelo-Soccio L: A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord 2017;3:166-169. doi: 10.1159/000462981

Aksu Cerman A, Sarikaya Solak S, Kivanc Altunay I. Vitamin D deficiency in alopecia areata. Br J Dermatol. 2014 Jun;170(6):1299-304. doi: 10.1111/bjd.12980. PMID: 24655364.