Surprisingly, for such a popular and interesting topic, the science-based literature reveals we know very little about nutritional factors that may promote or reduce hair loss.

👉👉👉 What we do know emanates from studies in protein-energy malnutrition. Basically, malnourished individuals will suffer hair loss or impaired regeneration. In otherwise healthy individuals, things become more complex.

✅ Iron status can be a factor that influences hair health. Supplements can be useful but too much can also contribute to hair loss. Serum iron (ferritin) concentrations provide a good assessment of an individual's iron status.

✅ What level of serum ferritin to advocate to reduce hair shedding is yet to be definitively established but 70 micro g/L, with a normal erythrocyte sedimentation rate (< 10 mm/h), has been documented.

✅ Zinc is another trace element often linked to hair loss, but there is no evidence to support the popular view that low serum zinc concentrations cause hair loss.

🧐🧐🧐The role of the essential amino acids (protein) also appears to be important. Double-blind data confirms the findings of an open study in women with increased hair shedding, where a significant proportion responded to l-lysine and iron therapy. However, it is important to note that excessive intakes of nutritional supplements may actually cause hair loss and are not recommended in the absence of a proven deficiency. While nutritional factors can affect hair, one should not forget that they also affect the skin.

👉👉 Some individuals reduce their shampooing frequency due to fear of losing more hair but there is no evidence to support this. Reducing frequency only increases the amount of hair seen in subsequent shampoos, which just serves to fuel further anxiety.

If you're concerned about hair health, nutritionally what can you do?

🔸Excessive intakes of certain nutrients by way of supplements may actually promote hair loss.

🔹 Increasing nutrition quality via whole foods means your essential amino acids and trace elements will be consumed in safe, perfect ratios in sync with our biochemistry.

🔸There’s no chance of consuming an excessive amount of a single nutrient that might promote hair loss or impair hair health.

🔹If you’re concerned about your hair, then its best to obtain all the correct nutrients naturally via wholesome food.

Shar found that hair health was one of the first aspects to suffer during extreme dieting. Soon after retiring from competition Shar started designing a number of recipes you’ll find in the Transformationcookbook.com, as an effective way to increase nutritional quality safely and reinvigorate the health of her hair and skin. Without worry of any adverse effects from supplementation.

Hope this helps, have a great week!

Source: The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther. March

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