Diet to Reduce Hair Loss in Women

Hair comes from the dermis, which is the layer of skin underneath the epidermis (surface layer). Alopecia (baldness), or extreme loss of hair, is much more prevalent in men than women. Hair loss in both women and men may be caused by aging, hereditary factors, hormone imbalance, metabolic problems, stress, and thyroid disorders. Medications, such as those used for cancer treatment, can also cause hair loss. However, hair loss, particularly in women, is often linked to an insufficient diet. So, eating a well-balanced diet may help reduce hair loss in women (see Reference 3).

Protein

• Protein is essential for hair growth. Protein acts as the primary component of all cells in the body. It supplies the body with energy, and is required for the manufacture of enzymes, hormones, tissues, and antibodies. When protein is consumed, it is converted to amino acids, the building blocks of all proteins. Cysteine, arginine, methionine, cystine, and lysine are the amino acids that have the greatest impact on hair growth. These amino acids thicken and build up every hair shaft. The greatest sources of protein are fish, soy, lean meats, eggs, poultry, grains, dairy products, nuts and seeds (see Reference 1).

Biotin

• Consume a variety of foods high in biotin, which belongs to the vitamin B family, or take it in supplement form. Your body requires biotin to maintain healthy skin and hair. Biotin helps produce fatty acids and aids cell growth. It also plays a key role in the metabolism of proteins, carbohydrates, and fats; and in the assimilation of the other B-complex vitamins. Some good food sources of biotin include brown rice, green peas, whole grains, brewer's yeast, oats, sunflower seeds, soybeans, and lentils. According to Prescription for Nutritional Healing, take, in supplement form, 50 mg capsules three times per day for deficiencies linked to hair loss (see Reference 1).

Carbohydrates

• Carbohydrates are imperative for energy and for constructing tissue, including hair. Carbohydrates also contain a broad spectrum of B vitamins, which are vital for hair growth. Choose foods rich in complex carbohydrates, such as whole grains, beans, vegetables, and peas (see Reference 1).

  Try to avoid carbohydrates that are refined; some examples include processed foods such as desserts, soft drinks, sugar, and candy. Refined carbs offer minimal, if any, nutritional value. In fact, according to the Women's Hair Loss Project website, overconsumption of sugar may create hormonal imbalances that can encourage the loss of hair (see Reference 4).

  In particular, there is a strong connection between the male androgen hormones, or testosterone, and insulin levels. When your diet contains too many refined carbs, your insulin levels go up in response to the increased sugar intake. As your insulin level increases, so do your androgen hormones (testosterone), and androgens are responsible for the loss of hair (see Reference 4).

Take Supplements

• To address nutritional deficiencies related to hair loss, the University of Maryland Medical Center suggests the following supplements: take one to two capsules or 1 tbsp. of fish oil per day to help diminish inflammation in the body; take 500- to 1000-mg capsules of vitamin C, two times per day for antioxidant support; take 500- to 1,000-mg capsules per day for hair loss; or take one multivitamin per day that contains vitamins E, A, C, the B-complex vitamins, and trace minerals, such as zinc, selenium, calcium, and magnesium (see Reference 3).