If your hair has been thinning and you cannot find a reason, two nutrients are worth checking first: iron and vitamin D. Both are very common deficiencies in women in the Gulf and Egypt, and both affect the hair growth cycle.
Iron and hair
Iron helps red blood cells carry oxygen around the body, including to the hair follicles. When iron stores run low, the body sends iron to vital organs first, and hair growth slows down.
Signs of low iron
- Diffuse thinning all over the scalp
- Tiredness and low energy
- Pale skin and brittle nails
- Feeling cold or short of breath
Who is at higher risk?
Women with heavy periods, women after pregnancy, vegetarians and anyone who eats little red meat.
Vitamin D and hair
Vitamin D plays a role in the hair growth cycle and in the health of the follicle. Despite the sunshine, low vitamin D is very common in the Middle East because we spend most of the day indoors, avoid midday sun and cover up outdoors.
Signs of low vitamin D
- Hair thinning or shedding
- Tiredness and low mood
- Bone or muscle aches
- Getting sick often
Which blood tests to ask for
- Ferritin (your iron stores): the most useful test for hair.
- Complete blood count (CBC)
- Vitamin D (25-OH vitamin D)
- Your doctor may also check thyroid (TSH), zinc and vitamin B12.
What helps
For iron
Eat red meat, liver, chicken, lentils, beans and spinach. Pair them with vitamin C (lemon, orange, peppers) to absorb more, and avoid tea or coffee with meals. If your levels are very low, your doctor may prescribe an iron supplement.
For vitamin D
Get 10 to 15 minutes of sun on your arms or face a few times a week when possible, and eat oily fish and egg yolks. Your doctor may suggest a vitamin D supplement.
Support the rest of your hair nutrition
Iron and vitamin D work best alongside other hair nutrients. Everher Hair Vitamins Gummies contain vitamin D and vitamin C (which helps iron absorption), plus biotin 5,000 mcg, zinc, vitamins A and E and B vitamins to support healthy hair, skin and nails. Note: they do not contain iron, so follow your doctor's advice if you need it.
Frequently asked questions
Will my hair grow back after fixing a deficiency?
In most cases, yes. Once levels are back to normal, the hair cycle usually recovers within a few months.
Can I take iron and hair vitamins together?
Usually yes, but ask your doctor or pharmacist about the timing and dose.
What ferritin level is good for hair?
Your doctor will interpret your result, as ideal ranges vary. Share your hair concerns with them.
This article is for general information and is not medical advice.
