5 Nutrient Deficiencies That Might Be to Blame For Thinning Hair

Noticing more hair in your brush than usual? You're not alone. Hair loss is a common concern - and while it’s easy to blame stress, hormones, or age, your body might be missing something essential: key nutrients.

Your hair is a reflection of your inner health, and certain vitamin, mineral, and protein deficiencies can quietly disrupt your hair growth cycle. Before investing in expensive shampoos or treatments, it’s worth exploring whether a nutritional gap could be the root cause - pun intended!

Here are five of the most common nutrient deficiencies linked to hair loss—and how to support healthy, fuller hair from within.

1) Iron Deficiency (Especially Low Ferritin)
Iron is vital for oxygenating your blood - and your hair follicles rely on a steady oxygen supply to grow. Low iron levels, particularly low ferritin (your iron storage), are a leading but often overlooked cause of diffuse hair thinning, especially in women.

Signs of low iron may be subtle, but hair loss is often one of the first red flags. Adding more iron-rich foods like red meat, spinach, or lentils—or taking a supplement with guidance from your healthcare provider - can help replenish your stores.

2) Inadequate Protein Intake
Protein is the building block of your hair. If your diet is low in protein, your body may shift energy away from non-essential processes like hair growth, leading to thinning, breakage, or slowed regrowth.

This is especially important for people on restrictive diets, plant-based eaters, or anyone recovering from illness or stress. Make sure you’re getting a good mix of complete proteins such as eggs, fish, legumes, tofu, or quality protein powders to support strong, healthy strands.

3) Zinc Deficiency
Zinc helps with cellular turnover and immune support - and plays a key role in healthy scalp function. A deficiency can lead to hair loss, delayed wound healing, and irritated or flaky skin around the hairline.

If you’re seeing more shedding and your scalp feels out of balance, low zinc might be a factor. Pumpkin seeds, shellfish, and whole grains are good sources, and a daily supplement can help fill the gap if needed.

4) Vitamin D Deficiency
Vitamin D receptors are found in hair follicles, and researchers have linked low levels of this “sunshine vitamin” to various forms of hair loss, including alopecia areata and general thinning.

Since vitamin D is hard to get through diet alone and sun exposure is limited for many, this is one of the most common modern deficiencies. Consider getting your levels tested and talk to your provider about adding a supplement—especially in the fall and winter months.

5) Biotin and B-Vitamin Deficiency
Biotin (vitamin B7) is one of the most well-known vitamins for hair strength and shine - but other B-vitamins like B12 and B6 are just as important. Together, they help produce red blood cells and deliver nutrients to the scalp and follicles.

Low levels of B-vitamins are common among vegans, vegetarians, and those with digestive issues. Look for a B-complex supplement or increase your intake of eggs, whole grains, leafy greens, and nutritional yeast.

Nourish Your Hair From the Inside Out

If your hair isn’t feeling like it used to, the solution might be simpler than you think. Start by:

• Eating a balanced diet with protein and whole foods
• Testing your vitamin and mineral levels
• Supplementing with key nutrients where needed
• Staying hydrated and managing stress daily

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For help choosing the right supplements or understanding your body’s needs, connect with one of our knowledgeable staff at 250-260-1147 or info@annasvitaminsplus.com.

As always, speak with your healthcare provider before starting new supplements or making changes to your health routine.