Hair Shedding & Falling Out? Here Are 5 Vitamins & Minerals Doctors Recommend To Fight Hair Loss Once And For All

Zinc and Iron

Both zinc and iron play an important role in the health of your hair. A deficiency in either of these nutrients can lead to health issues, including hair shedding, particularly when it comes to zinc. Sources of zinc include meat, poultry, oysters, and whole grains, while iron can be found in many foods like meat, poultry, fish, eggs, beans, and nuts and seeds.

But be aware that supplementing with zinc and iron will only be effective if you have a deficiency in one of these nutrients. If your plan is to load up on these supplements in the hopes that it will stop hair shedding or strengthen your hair follicles, this could backfire. Too much iron, specifically, can lead to inflammation of the stomach lining and ulcers. And iron and zinc work hand in hand: very high doses of iron can lead to a decrease in zinc absorption.

Your best bet with these two nutrients is to visit your doctor first to request blood panels so that you can see if you have an iron or zinc deficiency.

Omega-3 Fatty Acid

Omega-3 fatty acids can be found in foods like cold water fish, flaxseeds, chia seeds, walnuts, and soybeans. They are great for lessening hair loss and boosting hair density. You can also take an omega-3 supplement to ensure you’re getting enough of this important nutrient.

Ashwagandha

Stress is a leading cause of hair loss. And ashwagandha, an evergreen shrub grown in Asia and Africa, while not a vitamin or mineral, has been found to be excellent for helping to reduce stress. There is some evidence of its use as an adaptogen, especially in hair care supplements.

One to try: Nutrafol, which contains a number of ingredients like ashwagandha, saw palmetto, and organic maca root.

Vitamin D

A connection has been found between vitamin D and hair loss — but, similar to iron and zinc, supplementing with vitamin D will only help boost hair growth if you are deficient in this nutrient.

A better way to get enough vitamin D is by eating egg yolks, sardines, oranges, fatty fish, and mushrooms. And getting enough sunlight (while wearing sunscreen) is another tool in your kit to help maintain healthy vitamin D-3 levels.