Iron deficiency and hair health

Iron is an essential mineral for the functioning of the whole organism. Among other functions, it participates in the transport of oxygen and in numerous processes related to cellular growth.

The hair follicles are structures with high metabolic activity. When there is an iron deficiency, the hair can be affected, especially if the deficiency is important or is maintained for a prolonged time.

Nevertheless, not all hair loss is caused by the lack of iron, so it is fundamental to make a medical diagnosis before starting any supplement.

Yes. Iron deficiency has been especially related to telogen effluvium, a type of diffuse hair loss.

In some patients, correcting the deficit can favour the recovery of normal hair growth.

However, when there are other causes, such as androgenetic alopecia, iron on its own will not solve the problem.

The risk is greater in:

• Women with abundant menstruations.
• Pregnant women.
• People with diets poor in iron.
• Vegetarians and vegans (if the diet is not well planned).
• People with digestive diseases that hinder absorption.
• Patients with chronic blood losses.

In addition to hair loss, the following can appear:

• Tiredness.
• Weakness.
• Decrease of physical performance.
• Fragile nails.
• Paleness.
• Dizziness.
• Difficulty concentrating.

Many people present few symptoms in the initial phases.

The diagnosis should not be based solely on the symptoms.

It is usually carried out by means of a clinical assessment and blood tests that can include:

• Blood count.
• Ferritin.
• Serum iron.
• Transferrin saturation.
• Other parameters according to each patient.

Ferritin is usually one of the most useful markers to assess the iron reserves.

Not necessarily.

Taking iron without confirming a deficit can be unnecessary and even harmful.

Before starting any supplementation it is advisable to identify the cause of the hair loss and confirm the existence of a deficiency.

Only when the loss is related to an iron deficiency.

In people with normal iron levels, it has not been demonstrated that taking supplements improves hair growth.

The recovery is usually slow.

After correcting the iron deficit, the improvement of the hair can begin to be observed after several months, since the hair growth cycle is long.

Patience and the continuity of the treatment are fundamental.

Among the main sources of iron are:

• Lean meats.
• Liver (occasional consumption).
• Shellfish.
• Fish.
• Legumes.
• Lentils.
• Chickpeas.
• Spinach.
• Nuts.
• Seeds.

Iron of animal origin is absorbed more easily than that of vegetable origin.

Vitamin C favours the absorption of iron.

It can be useful to combine foods rich in iron with:

• Citrus fruits.
• Kiwi.
• Strawberries.
• Pepper.
• Tomato.

On the contrary, tea and coffee can partially decrease its absorption if they are consumed together with meals.

Yes. In addition to iron, the doctor can assess other possible deficits according to the clinical history, such as:

• Vitamin D.
• Vitamin B12.
• Folic acid.
• Zinc.

Nevertheless, it is not recommended to supplement them without a medical indication.

No. When there is androgenetic alopecia or another hair disease, the correction of a nutritional deficit is only one part of the treatment.

In many patients it will be necessary to associate specific treatments for the hair.

• Myth: All hair loss is due to a lack of iron. Fact: There are many different causes of hair loss and iron deficiency is only one of them.
• Myth: Taking iron strengthens the hair of any person. Fact: It is only beneficial when there is a demonstrated deficiency.
• Myth: The more iron I take, the better the hair will grow. Fact: The excess of iron can also be harmful to health.
• Myth: Ferritin is not important. Fact: Ferritin is one of the main indicators of the iron reserves of the organism.
• Myth: The hair improves in a few days. Fact: The recovery usually requires several months.

• Iron deficiency can contribute to diffuse hair loss.
• Not all hair loss is related to a lack of iron.
• Ferritin is a fundamental test to assess the iron reserves.
• Supplements should only be used when there is a confirmed deficiency.
• A balanced diet helps to maintain adequate iron levels.
• The correct diagnosis is the basis for choosing the most adequate treatment.