If you find yourself losing more hair than normal in winter, you may be vitamin deficient (Image: Getty)
As the chill of winter approaches, it’s not just the drop in temperature that can have a detrimental effect on us; our also bears the brunt of the cold.
Seasonal can exacerbate the natural shedding process, where we typically lose around 100 hairs daily, with this figure potentially soaring during the colder months.
Dr Neel Patel and nutritionist Vinny Kodamala from highlight the essential nutrients our bodies require to combat hair loss when temperatures plummet.
Maintaining hair is crucial not only for its condition but also for personal confidence, as hair loss is an issue that will touch many at some point in their lives, with thousands affected by seasonal shedding.
The topic of hair loss has garnered significant global attention, evidenced by 818,000 searches, with the UK accounting for 73,000 of these inquiries, reports
These vitamins are key to healthy hair (Image: Getty)
The top three hair loss-related queries in the UK are: What causes hair loss? Which vitamin deficiencies cause hair loss? How to stop hair loss?
Common causes of hair loss
Dr Patel sheds light on the common culprits behind hair loss, stating: “There are a number of factors that affect hair growth including genetics, age, sex, and nutrition.
“In the vast majority of cases, hair loss is caused by female or male pattern baldness. This is a genetic condition that causes a distinctive pattern of gradual hair loss, sometimes starting as early as your 20s. In men, this is often referred to as a receding hairline.
“There’s no cure for male or female baldness, and taking vitamins won’t have any effect on this type of hair loss. However, there are some effective treatments that can be used to halt hair loss in the short term.
“Minoxidil is a topical solution that can be bought over the counter or you can try finasteride for hair loss tablets, which require a clinical assessment and prescription.
“In some cases, hair loss that causes widespread thinning may be a sign of telogen effluvium. This is where more hairs than usual move into the telogen phase from the anagen phase and stop growing.
“Telogen effluvium hair loss is normally triggered by something like injury, illness, or stress.
“It can also be caused by weight loss, an iron deficiency, or a significant change in diet – in this sense, it can be related to nutrition. The good news is, this type of hair loss is usually temporary.”
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The experts shared a number of tips to keep your hair healthy this winter (Image: Getty)
Vitamin deficiencies linked to hair loss
Vinny Kodamala highlighted the connection between certain nutrient deficiencies and hair loss: “Sometimes a deficiency of certain vitamins or minerals can contribute to hair loss.
“Not eating enough calories in a day can also contribute to hair loss. So, a balanced diet will hopefully give your body the nutrients it needs to keep the hair as strong as possible.
“There are a few specific nutrients which are linked to hair health, including iron, possibly zinc, and vitamin C and D. Not getting enough of these nutrients for hair may cause a deficiency, and in rare cases, lead to hair damage or hair loss.”
These are the top four most googled hair vitamin deficiencies:
Iron – 709,000 searches
“Iron is an essential nutrient; it helps make red blood cells, which carry oxygen around the body. If you don’t get enough iron, you might develop iron deficiency anaemia, which can sometimes lead to hair loss.”
Good sources of iron include:
- liver (but )
- red meat
- beans, such as red kidney beans, edamame beans and chickpeas
- nuts
- dried fruit – such as dried apricots
- fortified breakfast cereals
- soy bean flour
Vitamin D – 169,000 searches
“There seems to be a link between hair loss and low vitamin D levels. Most people in the UK have lower vitamin D levels, so getting more exposure to the sun or taking vitamin D supplements might be a good idea, particularly if you live up north.”
Sources include:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods – such as some fat spreads and breakfast cereals
Zinc – 26,000 searches
“Zinc is another vital nutrient that’s linked to hair health. Zinc aids the immune system and helps with wound healing, as well as playing an important role in the formation of hormones and enzymes. We also need zinc for normal growth and development.”
Good sources of zinc include:
- meat
- shellfish
- dairy foods – such as cheese
- bread
- cereal products – such as wheatgerm
Vitamin C – 21,000 searches
“Vitamin C facilitates the absorption of iron and helps to maintain and repair the skin, bones, teeth, blood vessels, and connective tissue. Not getting enough vitamin C in your diet can lead to iron deficiency, which can contribute to hair loss.”
Good sources include:
- citrus fruit, such as oranges and orange juice
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
How to prevent hair loss
Dr Patel has shared some top tips on how to prevent hair loss, emphasising the importance of a healthy lifestyle and proper hair care.
He stated: “There are lots of ways you can look after your hair to keep it as healthy as possible. Eating a healthy balanced diet supports your body from head to toe, and your hair is very much included in this.”
Another health factor is smoking. Dr Patel explained that by quitting, you can not only improve your physical health but you hair health, too.
He said: “Quitting smoking if you’re a smoker is also a way to improve your hair health. Smoking causes all sorts of health problems which can make hair loss worse.”
Additionally, he stressed the importance of good hair care practices, including keeping hair clean, avoiding tight hairstyles and excessive heat exposure.
He added: “It’s also important you look after your hair as this helps to keep the strands healthy and prevent hair loss caused by damage.
“Looking after your hair involves keeping it clean with shampoo and conditioner, avoiding really tight hairstyles and not using too much heat on the hair, such as using straighteners, hair dryers or prolonged sun exposure.”
Hair washing tips
Washing your hair properly is the first line of defence against hair damage, so establishing a good hair-washing routine is crucial for maintaining healthy locks. Dr Patel also recommended these five tips:
- Choose a gentle shampoo – “It’s advised you use a gentle shampoo that only contains a few ingredients, some shampoos can actually take moisture out of your hair.”
- Use conditioner – “It’s a good idea to use a conditioner every time you wash your hair if you can. Conditioner provides protection and keeps the hair smooth. This reduces frizz and friction and can reduce breakage and split ends.”
- Use your fingertips – “Try to shampoo and condition your hair using only your fingertips, not your palms. Using the palms can cause damage, especially if you have thinning hair or hair that’s falling out.”
- Avoid scalp massages – The one thing you absolutely love when lathering up your hair can actually be harmful to its health. Dr Patel said: “Try to avoid heavy scalp massage – even if it feels good – as it can pull and cause damage to the hair.”
- Hair care tips – “As well as washing and conditioning your hair, it’s also important you look after your hair in other ways, especially if you frequently style your hair. Here are a few simple tricks you can add to your daily routine to keep the hair as healthy as it can be.”
Dr Patel also recommended these five tips:
- Choose a gentle brush – “Avoid backcombing or hair brushes which are very bristly. Use a wide tooth comb where possible, especially when the hair is wet.”
- Avoid fiddling with your hair – “Don’t touch or handle your hair too much. This includes habits like twisting, rubbing or pulling your hair.”
- Stick to loose hairstyles – “Try to avoid really tight hairstyles, such as tight buns, ponytails, braids or cornrows, for long periods of time.”
- Be wary of heat damage – “Avoid using too much heat or heated products on your hair, this includes really hot showers and exposure to the sun. This can all weaken the hair.”
- Protect your hair from chlorine – “If you go swimming, it’s worth wearing a tightly fitted swimming hat to avoid too much contact between your hair and the chlorine in the water. Afterwards, make sure you use a deep conditioner.”