It is natural to shed hair every day, but when you lose it in clumps, it can be a sign that something is amiss.

You might need to see a doctor to determine the cause to prevent irreversible damage. 

Hair loss can happen at any time of your life, and it may be temporary or permanent. The loss may be due to a number of reasons such as; medication, chemotherapy, exposure to environmental chemicals, hormonal factors, thyroid problems, stress or nutritional deficiencies. 

Non-dietary factors: 

• Age – with age, hair fibres thin out and shorten. The result may be hair loss or going grey. Also, women’s hair may change post-pregnancy and usually during and post-menopause.
• Genetic hair loss – affects men and women. This may start in the mid to late 20s and is unavoidable. 
• Yo-yo weight loss and gain – often crash diets over long periods are lacking in essential vitamins and minerals. This impacts your hair through hair loss, brittleness, breakages and lack of lustre.
• Hormonal imbalances – the main culprit is thyroid dysfunction which requires a blood test and medical treatment. Thyroid function affects growth, quality and loss. 

The nutrients

Glowing hair is considered a sign of health and vitality. For this, you need a variety of nutrients. 

Biotin and B vitamins

According to WebMD, Biotin – vitamin B7 is key in cellular function when it comes to hair. As a water-soluble B vitamin, low levels of Biotin leads to brittle hair and nails, skin rashes and hair loss. 

You usually get biotin deficiency during pregnancy or breastfeeding and when you are on certain antibiotics or epilepsy drugs. 

However, with Biotin found in foods such as whole grains, egg yolk, liver, soy flour, yeast and meat, most people get enough Biotin from their diet. 

The other B vitamins play a vital role in the creation of blood cells and the carrying of oxygen and nutrients to the scalp and follicles – important for growth. 

B vitamins are whole grains, almonds, meat, fish, seafood, and dark, leafy greens. At the same time, animal foods are considered to be the only good source of vitamin B 12. 

Iron

Too little iron is a leading cause of hair loss, especially in women. Iron helps red blood cells carry oxygen to your cells. This nutrient-rich blood supply feeds the hair follicle and root.

When iron levels – serum ferritin – drop, anaemia occurs. The nutrient supply to the follicles is disrupted, thereby affecting the growth cycle. Symptoms include shedding of hair, fatigue, pale skin and fainting. 

Women who get heavy periods, chronic disease sufferers and vegetarians and vegans are said to be at risk of drops in iron levels.

Iron-rich foods:

•  clams,
• oysters,
• eggs,
• red meat,
• lentils,
• spinach,
• and other leafy green vegetables.

Vitamin C

As one of the most powerful antioxidants, vitamin C helps protect against oxidative stress, which damaging free radicals cause in the body. 

Besides the body needing vitamin C to help create the protein collagen, which strengthens the capillaries that feed the hair shaft, it also helps the gut absorb iron. 

By eating your iron-containing foods at the same time as your vitamin C foods such as bell peppers, citrus fruits, blackcurrants, blueberries, broccoli, guava, kiwi fruit, papaya, strawberries, and strawberries ensures better iron absorption in the gut, leading to healthy growth.  

Vitamin D

Vitamin D is important for bone growth, but studies have found that low vitamin D levels have links to hair loss/alopecia. 

More research is needed on Vitamin D’s precise role in growth. The skin makes Vitamin D as a result of direct contact with the sun’s rays.

Besides spending more time in the sun, you can boost levels with dietary sources such as fatty fish, fortified milk and foods, mushrooms and codfish oil.

You can ask your doctor to recommend a supplement to further boost levels. Experts suggest that you take it with magnesium which increases efficacy.

Zinc

Hair loss and a dry, flaky scalp are signs of zinc deficiency. Besides helping to make protein in your cells, zinc is crucial for hair tissue growth and repair; and keeping the oil glands working properly around the hair shaft. 

Although studies conclude that supplements are effective in reducing zinc deficiency, overdosing on zinc can also lead to hair loss. 

Hence, the ideal would be to get you zinc from dietary sources: oysters, beef, spinach and other leafy greens, vegetables, wheat germ, nuts, pumpkin seeds, beans, and lentils.

Other crucial hair growth nutrients are: 

• Selenium with Brazil nuts being the most potent source
• Protein for strong and healthy hair growth. Good sources include; chicken, turkey, fish, eggs, dairy products, legumes, and nuts.
• Vitamin A for moisture and growth. Sources are vegetables high in beta-carotene such as sweet potatoes, carrots, pumpkins, spinach and kale – these turn into vitamin A
• Vitamin E boosts growth and protects locks and skin. The best sources are; sunflower seeds, almonds, spinach, and avocados.