Written by the UPGUYS Editorial Team
Published on April 04, 2022
You've heard of male pattern baldness (MPB): you may even have been dreading it all your life. But did you know it affects 50% of men?
While that doesn't make hair loss any easier, it does put you in good company. The same source says that four out of five men will experience hair loss by age 70 (even those without MPB).
There are ways to prevent, delay, and treat hair loss in men. One of those options? Eating better or taking supplements. Learn about how vitamin deficiency causes hair loss and what you need to add to your diet below.
There are quite a few reasons for hair loss. Even those who don't have hereditary baldness (MPB) can lose hair over time. If you do have MPB, the factors below can exacerbate the issue or make you lose your hair faster than you naturally would.
External factors that lead to hair loss include:
We can't always control the side effects of medication we take for non-hair-related issues, our hormones, or how much stress we're under. However, we can do our best to eat a varied diet and add in supplements.
While supplements are great, many people need to add them and a hair loss medication to their routine to see the best results.
Read more: Natural Ways To Promote Hair Regrowth: Top Tips For Best Home Remedies
There are hundreds of vitamins and minerals in the body. Most of them can be found in organic fruits and vegetables, but almost no one gets enough raw food these days.
If you have the time, budget, and preference to add more raw foods to your diet, great! That's the best way to get the vitamins and minerals your body needs -- and the easiest type for your body to absorb.
But if you're like the rest of us who are struggling to get our fruits and veggies in, supplements can help fill the gaps in your diet.
Read more: Signs of An Unbalanced Diet: How Vitamins Cause Hair Loss
When you have the proper amount of vitamins and minerals in your body, your overall health changes, you'll begin to sleep better, have more energy, have a higher sex drive, experience less hair loss, and even lose weight (if you need to).
One great thing about taking vitamins for stress and hair loss is that they're the same vitamins your body needs for the activities mentioned above. Taking the best vitamins for hair loss will improve your overall health.
Only 3 out of 10 men in Canada get enough energy intake (calories, vitamins, minerals) to balance their energy output. Additionally, most Canadians aged 19 and up don't get enough vitamins A, C, D, Magnesium, or calcium. Older adults lack essential B vitamins, Zinc, and iron: all of which are associated with hair loss.
All that to say, it's a good idea to add supplements into your routine. Always talk to a doctor before making any significant dietary changes (including supplements).
Read more: Hair Loss Vitamins: What Can They Do, And When Will I See Results?
There's no one "vitamin B." Instead, it's a combination of B vitamins that assist your body in everything from energy and brainpower to hair health.
Most people are familiar with vitamin B12, which has a natural caffeine-like effect. Fewer people are familiar with vitamin B7, often called Biotin. Biotin is important for your hair, skin, and nails.
For that reason, it's a significant ingredient in women's vitamins, but men need it too! Naturally, you can get Biotin from Egg yolks, high-quality red meat, and ancient grains.
Unfortunately, egg yolks and red meat are both high in fats and cholesterol, which Canadians need to reduce in their diets. Taking a B7 supplement is a good way to get your Biotin needs without the undesirable things listed above.
If you've ever "bulked," you know the importance of iron levels. Iron is an essential nutrient that helps with everything from energy, muscle integrity, and overall appearance (including hair health).
Red meat is one of the best sources of iron but is the worst protein choice for your overall health and the health of our planet. Your other choices for iron are dark leafy greens and legumes, but who gets enough of those?
Before you go out and buy an iron supplement, make sure you look for one that has Vitamin C included or take it with a C supplement. This immunity-boosting vitamin helps your gut absorb iron, giving your body the best chance of using it.
Hair loss and vitamin C deficiency aren't as well understood, but adding this pair can't hurt!
We're spending more and more time inside. The average Canadian spends 11 hours in front of a screen every day. And because of that, most of us have a vitamin D3 deficiency.
Vitamin D is essential for bone health and aids in the structural integrity of your hair.
You can get this vitamin from fatty fish, salmon, or fortified cow milk. If you're not comfortable supporting the dairy industry or don't like fish, take a vitamin D supplement. Magnesium (which aids sleep and joint health) will help your body absorb this vitamin better, so find an option that has both.
While the mitochondria are the powerhouse of the cell, Zinc helps fortify cell components: your hair included. Low Zinc levels are a symptom of a Zinc deficiency, so you're likely lacking in this essential nutrient.
Make sure your hair loss supplement has Zinc included.
Can vitamin deficiency cause hair loss? Absolutely. And now you know exactly what aspects you need to add to your diet for optimal health. When shopping for the best vitamin for hair loss, make sure they have at least three of the four essential minerals above.
While taking supplements for hair loss can't hurt, it's not always enough. If you have advanced hair loss or fight hereditary hair loss, you may need pharmaceutical hair loss medication.