Hair Fall and Nutrition: What Iron, Protein and Vitamins Can and Can't Fix

You notice more hair on the pillow, in the shower drain and on your comb. The usual response is to buy a new oil or a hair gummy. Sometimes the problem really is nutritional. Often it isn't, and guessing wastes months.

Some shedding is normal

Everyone sheds hair every day. Dermatologists generally consider 50 to 100 hairs a day normal. What matters more is a change: noticeably thinner hair, a wider parting, a receding hairline, or patches.

Common causes of hair fall

• Telogen effluvium. Heavy shedding two to three months after a stressor such as fever, illness, surgery, childbirth, crash dieting or major stress. It usually settles on its own.

• Pattern hair loss. Gradual thinning at the crown or temples, driven by genetics and hormones. Diet doesn't fix this, but treatment can slow it.

• Thyroid problems, both underactive and overactive.

• PCOS in women, often with acne and irregular periods.

• Alopecia areata, which causes round bald patches and needs a dermatologist.

• Nutritional gaps, which is where food comes in.

The nutrients that matter

Iron. Low iron stores are one of the most common nutritional links to hair shedding, especially in women with heavy periods and in vegetarians. Ask for a ferritin test, not just haemoglobin. You can have normal haemoglobin and low ferritin.

Protein. Hair is made mostly of keratin, a protein. Very low-protein diets and rapid weight loss commonly trigger shedding. Include dal, paneer, curd, eggs, soy, chana or chicken at most meals.

Vitamin B12 and folate. Deficiency is common in Indian vegetarians and can show up with fatigue and hair changes.

Vitamin D. Low levels are common in India and have been linked with some types of hair loss, though it isn't clear that supplements regrow hair.

Zinc. Real deficiency can cause hair loss, but it's less common than people think.

What about biotin?

Biotin is in almost every hair supplement. True biotin deficiency is rare, and there's little evidence that extra biotin helps people who aren't deficient. High-dose biotin can also interfere with some blood tests, including thyroid and heart tests, so tell your lab if you take it.

More isn't better

Taking large doses of vitamins "just in case" can backfire. Too much vitamin A and selenium are known to cause hair loss. Iron tablets without a confirmed deficiency can upset your stomach and aren't advised. Test first, then correct what's actually low.

Tests worth discussing with your doctor

• Complete blood count and ferritin

• TSH (thyroid)

• Vitamin B12 and vitamin D

• Hormone tests if PCOS is suspected

Everyday habits that help

• Eat enough protein and avoid crash diets

• Go gentle with heat styling, tight buns and harsh chemical treatments

• Manage stress and sleep, since shedding often follows a rough patch

• Be patient. Hair grows slowly, so changes take three to six months to show

When to see a dermatologist

See one if you have patches, sudden heavy loss, scalp pain or redness, or thinning that keeps getting worse after six months. Pattern hair loss responds best when treatment starts early.

This article is for general information only and isn't medical advice. Please talk to your doctor before changing your diet, starting a supplement, or if you have a medical condition or take regular medicines.