This article is a translation of the original French article “Carences alimentaires : causes et solutions pour la perte de cheveux” and is intended for the French market. Treatments, availability and prices may differ at our London clinic.
The impact of nutritional deficiencies on hair loss
Hair and vitamins are directly linked: a deficiency in essential nutrients can weaken the hair fibre, reduce density and cause excessive shedding.
Why are these deficiencies a problem?
Hair follicles work like little factories that need a constant supply of nutrients to produce strong, resilient hair. When these nutrients run short, hair growth slows, strands become finer and more brittle, and shedding intensifies.
What are the warning signs?
- Dull, brittle hair.
- A loss of volume and slower regrowth.
- Itching or discomfort on the scalp.
To preserve the health of hair and nails, it is essential to look at the vitamins and minerals that play a key role in the hair cycle.
Vitamin and mineral deficiencies
An unbalanced diet can directly affect the hair fibre. Let us look at how deficiencies in iron, vitamin D or B vitamins can harm hair vitality.
Iron: an essential mineral for oxygenating the hair
Iron carries oxygen to the scalp, where it stimulates hair growth. An iron deficiency can lead to diffuse shedding and thinning hair.
Where can you find iron?
- In animal proteins, such as red meat, fish or eggs
- In certain vegetables such as lentils, spinach, or dried fruit
What are the symptoms of iron deficiency?
- Brittle nails
- Chronic fatigue
- Diffuse hair loss
A blood test can confirm a deficiency and, if necessary, supplementation may be considered.
Vitamin D: a key role in the hair cycle
Vitamin D promotes the renewal of hair follicles. A deficiency can slow regrowth and reduce hair density.
Natural sources of vitamin D?
- Sun exposure ☀
- Oily fish, eggs, mushrooms
A lack of vitamin D can be compensated for with suitable supplements, under medical supervision.
B vitamins: essential for strengthening the hair fibre
B-group vitamins are actively involved in the synthesis of keratin, the key protein in hair.
- Vitamin B12: Essential for cell production, it helps prevent hair loss.
- Vitamin B9 (folic acid): Promotes hair regeneration and strengthens the roots.
- Vitamin B8 (biotin): Stimulates keratin production and helps combat brittle hair.
- Vitamin B6: Plays an essential role in the metabolism of amino acids, which are necessary for hair growth.
When should you see a health professional about hair loss?
When to be concerned: if hair loss becomes excessive and is accompanied by a change in hair texture (finer, duller, more brittle hair), a consultation is essential.
A medical check-up is recommended in most cases. A specialist (dermatologist, nutritionist or GP) can prescribe a blood test to check for possible deficiencies in iron, vitamin D, zinc or B vitamins.
Other possible causes of hair loss:
- Hormonal imbalances (menopause, hypothyroidism).
- Chronic stress, which can affect the hair cycle.
- Scalp disorders (dermatitis, infections).
Early treatment helps prevent the problem from worsening and promotes hair regrowth through suitable treatments.
Food supplement recommendations
To strengthen the health of hair and nails, supplementation can be an effective solution, alongside a balanced diet.
Which supplements should you favour?
- Iron: recommended in cases of confirmed deficiency, under medical supervision.
- Vitamin D: promotes hair growth and the renewal of hair follicles.
- Biotin (B8) and vitamin B6: strengthen the hair fibre and stimulate keratin production.
- Zinc and magnesium: help fortify hair and reduce breakage.
Precaution: Before taking any supplements, it is advisable to consult a health professional to avoid any excess.
Our solutions: holistic care and a balanced diet
A diet rich in essential nutrients helps prevent hair loss and improve the overall appearance of the hair.
Foods to favour
- Proteins: eggs, fish, white meat (support keratin production).
- Essential fatty acids: avocados, olive oil, oily fish (nourish the scalp).
- Green vegetables: rich in iron and vitamins B6 and B9 (support hair growth).
- Dried fruit and nuts: rich in zinc and biotin (preserve hair strength).
Our treatment ideas to revitalise the hair
- Scalp massage: stimulates blood circulation and supports the delivery of nutrients to the hair follicles.
- Plant oils: castor, coconut, mustard (nourish and strengthen the hair fibre).
- Non-invasive aesthetic treatments: hair mesotherapy, Skinboosters, Hydrafacial for the hair...
- Plant powders: nettle, bhringraj (known to fortify the roots and stimulate growth).
Adopting these habits every day will help you prevent hair loss and also improve its shine and strength.
