On average, we lose between 50 and 150 hairs per day. It’s the normal hair cycle coming to an end: nothing to worry about.
But if your shower drain fills with hair faster than usual, your hair density decreases, or certain areas of the scalp begin to thin, you are likely facing excessive hair loss.
Genetic alopecia factors that lead to baldness, a hormonal imbalance (menopause, pregnancy, postpartum), and exposure to pollution, UV, and chemicals are very common causes.
But nutritional deficiencies in vitamins, minerals, or proteins can also be the cause of this accelerated hair loss, as indicated in this study.
If the hair loss is too severe, don’t hesitate to contact a healthcare professional to investigate any underlying cause.
Also read | The best dietary supplements for hair loss according to a pharmacist
1. Vitamin B12
Cobalamin helps produce red blood cells and the transport of oxygen to the hair follicles. By improving blood circulation, it keeps them healthy and promotes their growth.
Where to find it? Offal and fatty fish are the best sources of vitamin B12.
2. Vitamin B7
Biotin is reputed to stimulate the production of keratin, the protein that coats the hair fiber and makes it more resistant, thereby reducing the risk of hair loss.
Where to find it? Eggs, fish, nuts and seeds contain notable amounts.
3. Vitamin B9
Folates, or folic acid, are important in the mechanisms of cellular renewal. By acting in this way, vitamin B9 prevents breakage and hair loss.
Cette étude a d’ailleurs montré qu’une carence en acide folique était impliquée dans la chute de cheveux après une opération de chirurgie bariatrique.
Where to find it? Legumes, but especially green leafy vegetables such as spinach, watercress and lettuce, are good sources.
Lire aussi | Les conseils d’une pharmacienne avant d’acheter de l’acide folique
4. Vitamin B2
Riboflavin is an essential protein for cell growth, particularly for scalp cells. A deficiency can therefore lead to premature hair loss.
Où en trouver ? Dans la viande, les produits laitiers, mais aussi les légumineuses, les céréales et les légumes verts à feuille. Bref, les sources ne manquent pas.
5. Vitamin B3
Without knowing in detail the mechanisms of action of niacin for hair, a deficiency in this vitamin has been associated in this study with various disorders including hair loss.
Where to find it? Don’t hesitate to include meat, fish, and leafy green vegetables on the menu to benefit from it.
6. Vitamin A
Vitamin A, which is found notably in the form of retinol, actively participates in the cellular renewal of the skin and hair, as noted by this publication.
Not only does it have antioxidant properties, but it also regulates the hair follicle stem cells, which directly influences the hair cycle.
Vitamin A also promotes the production of sebum in the skin and scalp. And no, that’s not a bad thing; it protects the hair fiber from breakage and dryness.
Où en trouver ? Mettez des carottes, des épinards, des produits laitiers ou du foie dans votre assiette. Et faites attention à ne pas être en surdosage.
7. Vitamin C
Vitamin C is one of the best-known antioxidant molecules. It helps fight oxidative stress that accelerates hair aging and hair loss. I recommend consulting this study to learn more.
By participating in collagen synthesis, it indirectly strengthens the hair follicles, which reduces the fragility of the hair fiber.
Où en trouver ? Bien que les carences avancées en vitamine C soient rares, n’hésitez pas à faire le plein d’agrumes, de kiwi, de poivrons ou d’épinards chaque jour.
8. Vitamin D
Vitamin D is involved in several signaling pathways for the growth and differentiation of hair follicles.
A deficiency is notably associated, according to this review I found, with various types of alopecia.
Néanmoins, les études scientifiques ne sont pas encore assez poussées pour montrer qu’une supplémentation en vitamine D peut régler la situation.
To avoid a deficiency, expose yourself (in moderation, and always protected) to the sun.
Où en trouver ? Incluez des poissons gras, des œufs, des produits laitiers enrichis ainsi que des champignons à votre menu de la semaine.
9. Vitamin E
Vitamin E helps prevent hair loss essentially thanks to its antioxidant benefits.
Elle lutte contre les radicaux libres et le stress oxydatif pour limiter le vieillissement prématuré de votre belle crinière.
Where to find it? Choose nuts, seeds, avocado, and vegetable oils — that is, foods containing healthy fats.
In addition to vitamins, essential minerals
Indeed, vitamins are often closely accompanied by minerals and trace elements, essential for the body’s functioning, as indicated in this study.
- iron transports oxygen and plays a crucial role in blood circulation; a decrease in this mineral may cause hair loss due to lack of oxygenation.
- zinc supports the growth and repair of tissues, including hair follicles.
selenium plays a major antioxidant role and protects scalp cells from oxidative stress. - silica gives hair structure and contributes to its strength. A deficiency leads to fragility, increased breakage, even hair loss.
However, before taking mineral supplements, check that you actually have a deficiency.
Indeed, an overdose can be just as harmful to your hair and your health. So get biological tests done first if you can.
