How much iron per day for hair growth?

Iron deficiency is a common cause of hair loss. Treating iron deficiency with food or supplements can regrow healthy hair! We may need up to 32 mg of iron per day for hair regrowth.

Can iron deficiency cause hair loss?

Poor diet is a common cause of hair loss. Both for men and women. Many vitamins and minerals are necessary for healthy hair.

Actually, a symptom of iron deficiency may be thin and fragile hair. Above all, iron is an essential component of hemoglobin. Hemoglobin is a protein within red blood cells. It transfers oxygen from the lungs to the tissues and hair cells. It’s involved in hair growth.

If you’re deficient in iron, your hair would be depleted from iron. Iron deficiency might change the normal progression of the hair cycle.[1]

Does treating iron deficiency regrow hair?

Nutrient deficiency can cause hair loss. In most cases, hair loss due to iron deficiency isn’t permanent. Treating iron deficiency could regrow strong hair. Your hair may need a couple of months to regrow.

Above all, you should eat certain foods to naturally replenish iron. Good eating habits are key for strong hair.

You should check your ferritin levels and consult your healthcare provider before taking any supplement. You must be sure that you’re indeed deficient in iron. If you aren’t deficient in iron, you could prevent hair loss by taking the proper supplement.

Women need much higher doses of iron per day. Iron deficiency is pretty common in women, due to menstruation. Healthy women with serum ferritin levels below 30 ng/mL have a significantly higher risk of hair loss. Below these levels, iron supplementation could be beneficial for hair growth.[2,3]

Healthy people shouldn’t take more than the maximum safe dosage of iron from supplements, though.

Iron deficiency may cause premature graying of the hair

High levels of serum ferritin, calcium, vitamin B12, and vitamin D seem to play a key role in premature graying of the hair. In fact, consuming lots of foods high in iron protects the natural color of your hair.[4,5]

Furthermore, iron is important for the natural synthesis of collagen. Collagen is a key protein for hair structure. Actually, it’s the most abundant protein in the body.

How much iron do I need a day for strong hair?

The recommended daily intake of iron is 8 mg for men and 18 mg for women. Moreover, pregnant women need about 27 mg of iron a day.[6]

However, vegans, vegetarians, and people who follow a plant-based diet have an increased risk of iron deficiency. They have to consume 1.8 times more iron than people who eat meat. So, vegan men and women need about 14 mg and 32 mg of iron a day for healthy hair, respectively.

Actually, heme iron from meat is more bioavailable than nonheme iron from plant-based foods. The bioavailability of iron from animal sources is about 14-18%, whereas the bioavailability of iron from plant-based foods is only 5-12%.

Furthermore, we should eat many foods high in vitamin C, as vitamin C enhances iron absorption! Vitamin C is also beneficial for the hair!

Foods high in iron for strong & thick hair

Common foods rich in iron for strong and thick hair are meat, seafood, spinach, peas, tomatoes, potatoes, kale, dandelion greens, beet leaves, whole grains, nuts (e.g. almonds, walnuts), beans, fruits (e.g. avocado), and dark chocolate!

Moreover, honey seems to increase iron levels by 20%!