Dr Amir Khan has revealed the nutritional deficiencies that could be leading to hair loss and offered advice on how to ensure your body receives the necessary nutrients for healthy hair.
The NHS GP described hair loss as “common and complicated”, acknowledging its “huge physical and psychological impacts on those affected by it.” He expressed hope that his guidance would prove “useful” to those dealing with this issue.
In a TikTok video caption, Dr Khan wrote: “Hair loss is a common complaint, and there are lots of different causes, but food and nutrition are vital for healthy hair. Here are just some of the things to include in your diet for healthy hair.”
He elaborated on the various causes of hair loss, including autoimmune conditions like alopecia areata, stress, hormonal changes related to pregnancy and menopause, genetics, family history, cancer and its treatments, as well as certain medications and surgeries.
Emphasising the importance of diet for maintaining healthy hair, Dr Khan said: “So let’s see what vitamins and minerals you need to keep those luscious locks looking luscious.”
He highlighted Vitamin D as a key nutrient, explaining it does “a lot of heavy lifting in our body, including our hair.” “It is essential for the production of keratinocytes cells which are crucial for hair growth,” he added.
While most of our Vitamin D is derived from sunlight exposure, he recommended supplementing it during the winter months.
The NHS has issued a recommendation stating: “Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.”
Another crucial nutrient for the body is zinc, which is essential for “helps with hair growth and repair.” Zinc-rich foods comprise shellfish, meat, legumes and seeds.
The expert further emphasised the significance of iron, noting it is “really important” in preventing hair loss. Iron is pivotal for transporting oxygen in the blood to cells, including those responsible for hair production.
To maintain adequate iron levels, the consumption of beans, nuts, and the occasional red meat for non-vegetarians is advised.
Additionally, Vitamin B – specifically B12 and folic acid – is integral for hair health, with the guidance to eat a “balanced diet with lots of fresh fruit, veg, eggs, yoghurt, legumes, and whole grains, as well as fortified cereals for your vitamin B hit.”
The last piece of advice was not about vitamins or minerals, but rather the importance of protein, stating: “You need good levels of protein for healthy hair growth,” and explaining that sufficient protein intake is necessary for the formation and growth of hair. A protein-deficient diet could lead to hair loss or weak strands.
Concluding the insightful video, he underscored that hair loss can stem from “lots of other things as well,” cautioning against any food group restrictions. A varied diet is key to fostering “good hair growth.”
If you’re concerned about hair loss, speak to your GP.
