Experiencing Hair Fall? Your Diet May Lack This Essential Nutrient
As the scalp-care category continues to flourish, it bears repeating that the health of your hair is heavily influenced by what's going on internally. Hair growth serums (the Champo formula is especially well-loved by team ELLE) and nourishing ingredients such as rosemary oil and jojoba oil can help improve the condition of your tresses, but if you're noticing hair fall, it could be time to take a closer look at your diet.
Those prone to anaemia (lack of healthy red blood cells to deliver oxygen to the body's tissues) or find themselves with an iron deficiency might also notice hair fall. The two are closely-linked, so we went straight to the pros to find out if low iron really causes significant hair fall, and how to remedy it.
The experts:
Lola Biggs, registered dietitian at Together Health
Pippa Campbell, nutritionist and author of Eat Right, Balance Hormones (out December 26)
Anabel Kingsley, consultant trichologist at Philip Kingsley
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What causes iron deficiency?
Iron deficiency can affect anybody, although some of us may be more susceptible to it than others. Heavy periods are one of the main causes of iron deficiency in menstruating women, as are pregnancies, but diet plays a big role too.
'If you’re vegetarian, vegan or pescatarian, you might not be getting enough of the right type of iron,' says nutritionist and author, Pippa Campbell. 'Plant-based iron isn’t as easy for the body to absorb as the iron from meat sources.' Those with coeliac disease or are prone to low stomach acid are also at risk of iron deficiency, as the body doesn't absorb iron as efficiently.
A standard test might not paint the most accurate picture of your iron levels, says Campbell. 'It can be low during your period and then fine at other times – so they’re not the most reliable way to see what’s really going on,' she tells ELLE. In her clinic, she uses the Ferritin marker, which 'measures stored iron and gives a much better idea of whether your levels are actually low.'
To make things complicated, low ferritin isn't just about lacking iron. 'It might actually be down to low copper,' says Campbell. 'Copper helps your body move iron around and store it as ferritin, so if you’re deficient in copper, your iron levels can look worse than they actually are.
Things like too much zinc, poor diet, or underlying health issues can lead to low copper but also our soil is much less rich in copper than it used to be,' Campbell adds. Copper-rich foods include oysters, shiitake mushrooms and dark chocolate.
Why does our hair need iron?
'Iron is a component of hemoglobin, a protein that our body needs to make red blood cells, which carry oxygen around the body to all our organs and tissues, even hair follicles,' explains Lola Biggs, registered dietitian at Together Health.
'If red blood cells aren't getting enough oxygen, it can disrupt the hair growth cycle, causing excessive shedding and more hair to fall out than normal. You might also find that your hair will stop growing past a certain length,' says Biggs.
That said, every body functions differently, and low ferritin levels might not be the only reason behind your own hair loss. 'When ferritin levels drop below 50ug/L it’s often linked to hair thinning or shedding. Your hair follicles need oxygen and nutrients to grow, and low ferritin can cut off that supply, making hair growth harder,' shares Campbell, but notes that not everyone with low ferritin experience hair loss. While it may play a role, hair fall can also be caused by stress, other nutrient deficiencies, underlying illness or genetics.
In short, if your ferritin levels improves but your hair health doesn't, do check in with your GP.
What are the other symptoms of iron deficiency?
Low iron can lead to a compromised immune system, extreme fatigue, weakened nails, pale skin, headaches and dizzy spells as well as cold hands and feet.
Can hair loss caused by iron deficiency be reversed?
It is possible, but don't expect results overnight. 'Taking a well-formulated base supplement is a good place to start – and you can add in extra things if necessary,' says Anabel Kingsley, consultant trichologist and brand president at haircare brand, Philip Kingsley.
She rates the Philip Kingsley Density Health Hair Complex, which 'contains [the right levels of] vitamins and minerals that we most commonly see deficiencies in at our Trichological Clinics in London and New York.'
On average, hair grows about 0.5 to 1.7 cm per month, but this varies between each person, so there is no exact science to say how long it'll take before you see a marked improvement. Nourishing your body with the nutrients it needs is always a good thing, so it doesn't hurt to persevere. If you're still not seeing a difference, it might help to make an appointment with a trichologist.
How to increase iron intake
The NHS recommends women aged 19-50 consume around 8mg of iron daily, and ideally, try to include 2-3 servings of iron-rich food into your everyday meals.
Shellfish, red meat, beetroot, legumes such as chickpeas and lentils, sweet potatoes, nuts and seeds, broccoli and spinach are all excellent sources of iron.
Do I need iron supplements?
Always check in with your medical professional before taking a supplement. If you are deficient, yes, iron supplements can help - especially since your body will most likely use any iron (that you consume from food) wherever needs it most, such as strengthening your body's immune system, before it helps your hair.
How to take iron supplements
'It's best to take it on an empty stomach first thing in the morning,' says Biggs. 'It's much easier for your body to absorb and helps to improve the absorption. If that's not possible, take one hour before and two hours after food.'
Certain food and beverages can also impede iron absorption, such as teas, coffees, dairy products and whole grains. Take your supplement one to two hours before or after having these. Meanwhile, vitamin C-rich foods such as berries and oranges improve iron absorption.
Some iron supplements can cause an uncomfortable feeling of nausea, cramps or indigestion when taken without food, so look for 'a supplement in whole food form, such as Together Health Gentle Iron which is safe to take on an empty stomach and offers added benefits in the form of bioactive co-factors in the food complex,' says Biggs, who recommends having it with a glass of orange juice or a vitamin C supplement.
Density Healthy Hair Complex Capsules
Gentle Iron
Gentle Iron 20mg
Tender Love and Hair Supplement
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