Iron deficiency is a common cause of hair loss. Iron helps the body transfer oxygen to hair cells, and it’s necessary to the regulation of hair cycle. It’s necessary for healthy, thick & strong hair. Treating iron deficiency with food rich in iron or supplements can regrow your hair!
Can iron deficiency cause hair loss?
Poor diet is a common cause of hair loss. For men and women. Healthy hair need many nutrients, such as iron and zinc. 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 necessary for their proper function, and growth.
If you’re deficient in iron, your hair are depleted from iron. Iron will be used to other most important functions of the body. Iron deficiency might change the normal progression of the hair cycle.
Can my hair regrow?
Nutrient deficiency can cause hair loss. In this case, hair regrowth might be possible! In most cases, hair loss due to iron deficiency isn’t permanent. Treating iron deficiency could regrow strong hair. But, your hair may need a couple of months to regrow.
What should I do to stop hair loss due to iron deficiency?
Above all, you should eat many foods containing iron. Good eating habits are key for strong hair.
Secondly, you should check your ferritin levels and consult your physician before taking any supplements. You must be sure that you’re indeed deficient in iron. If you aren’t deficient in iron, you could prevent hair loss, taking the proper supplement.
Women have higher risk of hair loss due to iron deficiency!
Women need a much higher dose 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.[2,3]
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.[4,5] Therefore, consuming lots of foods high in iron protects the natural color of your hair.
Furthermore, iron has anti-aging effects, as it’s a key compound for the natural synthesis of collagen. Collagen is the main protein of the skin which keeps skin elastic and thick!
How much iron do I need a day?
The recommended daily intake for iron is only 8 mg for men and 18 mg for women. Moreover, pregnant women need about 27 mg of iron a day.
Vegans, vegetarians, and people who follow a plant-based diet should be extra careful about their daily dose of iron. Iron from plant-based foods isn’t easily absorbed. 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%. On the contrary, the bioavailability of iron from plant-based foods is only 5-12%.
Therefore, it is recommended that vegans and vegetarians should consume 1.8 times more iron than people who eat meat. So, vegan men and women need about 14 mg and 32 mg a day, respectively.
Furthermore, we should eat at least 5 servings of fruits and vegetables a day, in order, to get enough vitamin C. Vitamin C enhances iron absorption, and it’s good for your hair! Additionally, vitamin C has potent anti-aging effects. It protects the skin from sun-aging and promotes collagen synthesis! A glass of orange juice is the easiest way to boost your vitamin C intake!
Foods high in iron for strong & thick hair
Common foods rich in iron that can make your hair strong and thick are meat, seafood, spinach, peas, tomatoes, kale, dandelion greens, beet leaves, whole-grains, nuts, legumes, fruits, and even dark chocolate!
Actually, drinking fruit juices high in iron, such as prune and raspberry juice, is the easiest way to significantly increase your daily iron intake.
Moreover, you could eat iron-fortified foods (cereal, pasta).
Do I need iron supplements to prevent hair loss?
Actually, the most common nutritional deficiency in the world is iron deficiency! Above all, you should check your ferritin levels and consult your physician before taking iron supplements.
Healthy people shouldn’t take more than 45 mg of iron a day from supplements. This is the upper safe dose. Only your doctor could prescribe higher doses. You may experience adverse effects from excess iron from supplements. On the other hand, iron overload from food is rather uncommon.
Last, but not least, you should check your zinc levels, as well. The zinc deficiency is another common cause of hair loss.