Hair loss is a phenomenon familiar to almost all of us, but its causes can be much more varied than people think. It is not always about genetics – sometimes it begins with our lifestyle.
In a lecture this week, I was asked what affects more and what contributes more significantly to hair loss – lack of sleep and stress, or a lack of vitamins in the diet?
The answer is not simple and of course depends on the personal factors of each of us. Here is an explanation.
Prolonged stress – the enemy of hair
Mental stress is considered one of the most prominent causes of hair loss. During stress, levels of the hormone cortisol rise, the hair cycle shortens, and the hair falls out faster.
In addition, chronic stress also affects nutrition – we tend to eat more sweets and less nutritious food – which worsens the condition. Therefore, it is not surprising that stressful periods at work, exams or personal crises are often expressed also in thinner hair.
Lack of sleep – harms cell renewal
Short or poor-quality sleep can also accelerate hair loss. During sleep, repair and renewal processes of body cells occur, including hair follicles. When you do not sleep enough, these processes slow down and the hair becomes weaker.
Chronic lack of sleep also increases the feeling of stress and raises the craving for sweets, which naturally reduces protein intake – the most important raw material for building hair.
Nutritional factors
Lack of protein
Hair is mainly made of a protein called keratin. When not enough protein is consumed, the body prioritizes muscles and vital organs – and hair is the first to suffer. The result: Thin, weak, and falling hair.
Where is it found? Eggs, chicken, fish, dairy products, legumes, tofu and soy.
How much is needed? On average 0.8–1 grams of protein per kg of body weight, and at menopause even 1–1.2 grams.
Lack of zinc
Zinc participates in protein production and cell division processes – critical for hair follicles. Its deficiency is expressed in hair loss, brittle nails and weakened immunity.
Where is it found? Meat, fish, shellfish, pumpkin seeds, nuts and legumes.
How much is needed? Women – 8 mg per day, men – 11 mg per day.
Iron deficiency
Iron is needed for oxygen transport through hemoglobin. Iron deficiency reduces the oxygen supply to the scalp and hair follicles, leading to hair loss and thinning. This is one of the most common causes of hair loss in women.
Where is it found? Animal iron (red meat, turkey, liver) is better absorbed; plant iron (lentils, tahini, spinach) is less absorbed – but absorption can be improved with vitamin C (for example adding lemon or red pepper).
How much is needed? During fertility years – 18 mg per day; at menopause – 8 mg per day.
Vitamin D
Vitamin D affects the expression of genes involved in the hair cycle. Low levels have been linked to alopecia hair loss.
Where is it found? Sun exposure is the main source. In food – fatty fish (salmon, mackerel, sardines), eggs and fortified dairy products.
How much is needed? 600–800 international units (IU) per day – but in Israel many suffer from deficiency, so supplementation is sometimes recommended according to blood test results.
B vitamins (especially biotin and B12)
Biotin (B7) is involved in building keratin. Its deficiency is rare but can cause hair loss, thin hair, and brittle nails. B12 is also important, as its deficiency affects oxygen supply to the follicle.
Where are they found?
Biotin – in eggs, nuts, almonds, legumes.
B12 – in animal foods: Meat, fish, milk and eggs.
How much is needed?
Biotin – no official recommendation (considered safe even in high doses).
B12 – about 2.4 mcg per day.
Folic acid (B9)
Folic acid (B9) is necessary for cell division and DNA production. Its deficiency can delay hair growth and worsen hair loss.
Where is it found? Green vegetables (spinach, broccoli), legumes, seeds, avocado.
How much is needed? 400 mcg per day.
Essential fatty acids (Omega 3)
Fatty acids EPA and DHA reduce scalp inflammation and support the structure of hair follicles. Their deficiency has been linked to dry hair and hair loss.
Where are they found? Fatty fish (salmon, sardines, mackerel), walnuts, flaxseed and chia seeds.
How much is needed? At least 250–500 mg EPA+DHA per day (or 2–3 servings of fatty sea fish per week).
For Dr. Maya Rosman’s course: How to improve health and how to lose weight in a sane and reasonable way click here