Potassium And Hair Loss
Hypokalemia can also lead to loss of hair. This is due to the intimate relationship that exists between sodium and potassium around the hair follicles. The ratio helps in absorption of vital nutrients required for healthy hair. If there is an imbalance in the sodium/potassium ratio such as in hypernatremia, hair loss occurs.
The kidney is an important asset in the correction of this imbalance via the sodium-potassium pump that allows potassium to replace sodium. However, by taking more potassium and less sodium, this can be corrected in your diet.
Get potassium from
- Dairy foods, such as milk
Copper Deficiency Hair Loss
Copper is necessary for the proper metabolism and absorption of iron, both of which work together to help the body form red blood cells. Copper is also necessary to immune function and healthy bones, nerves, and blood vessels. Low copper levels may prevent proper creation of red blood cells, preventing a supply of nutrients to hair cells. Copper is also essential to the production of melanin, the compound responsible for providing skin, eyes, and hair with their color, so a copper deficiency may potentially contribute to premature greying hair.22
Can Vitamin D Deficiency Cause Hair Loss
Vitamin D is metabolized in the skin by keratinocytes. These are skin cells that process keratin, a protein in hair, nails, and skin. When the body doesnât have enough vitamin D, keratinocytes in hair follicles have trouble regulating hair growth and shedding.
âThere is a link between vitamin D deficiency and alopecia, and it is often one of the common causes of thinning hair or hair loss in men or women,â Arielle Levitan, MD, an internal medicine physician in Chicago, tells WebMD Connect to Care.
A 2017 review in the International Journal of Molecular Sciences found that low vitamin D levels have been linked to:
- Telogen effluvium, or excess hair shedding
- Alopecia areata, an autoimmune disorder where hair falls out in clumps
- Female pattern hair loss
A 2019 study in the Indian Dermatology Online Journal found vitamin D deficiencies could worsen hair loss over time. And a 2016 study from the International Journal of Trichology found that among younger people with hair loss, women showed greater vitamin D deficiency.
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How Can You Optimize Your Consumption
Cut down on sugar, steer clear of pre-made and pre-packaged foods, incorporate healthier foods in their natural state, take part in stress-reducing activities and take a magnesium supplement, Passler adds. Magnesium can be found in many foods and Passler recommends for it to be consumed in green leafy vegetables every day. Other foods to incorporate include fresh fruit, fish, nuts, beans, whole grains and even chocolate. Monitoring the amount of fresh fruits and vegetables in your diet is highly important. Most people are unaware that they are magnesium deficient and numerous ailments can be improved and/or cured by adding a magnesium supplement.
The good news is you would have to really above and beyond to suffer any risks of over-consuming this mineral. According to Passler, too much of it will result in minor digestive issues, and way, way too much has been associated with serious heart conditions. But at the end of the day, he assures, These side effects are usually from extremely large quantities and are more likely to occur in someone with another health condition or taking a medication that affects magnesium levels in the body. However, keep in mind that its always a good idea to run any big dietary changes with your doctor.
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Signs You Could Be Magnesium Deficient
I write about Magnesium quite a lot. Im a big fan of this mineral. I often refer to it as a miracle mineral because of the amazing transformations I see it make to my patients health regularly.
Magnesium deficiency can be difficult to diagnose because it can cause such a wide range of different symptoms and health problems. It is also difficult to test whether a person has sufficient magnesium in their body. Blood tests are not useful because only approximately 1 percent of the bodys magnesium is present in the bloodstream. Most magnesium is in the bones, muscles and organs.
Not many people realize just how critical magnesium is to your body. This mineral is responsible for approximately 300 metabolic processes in your body.
Many people associate magnesium deficiency with anxiety, insomnia and muscle cramps. This is certainly true, although magnesium is also required for energy generation in your body and is brilliant for helping to overcome fatigue. Heart conditions can be improved with magnesium, particularly palpitations, which are extremely common in post menopausal women.
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Does Copper Deficiency Lead To Gray Hair & Hair Loss
A convincing study has been done on black sheep whereby it was found that low amounts of copper led to alternate black and white bands in the wool and curliness was also reduced. The hair contains eumelanin and pheomelanin which are responsible for dark and light colored hair respectively and are synthesized from the amino acid tyrosine.
It has been shown that grey hair has less copper alongside magnesium and calcium.
What Are The Common Sources
Fortunately, magnesium is present in a wide variety of foods we eat, including leafy greens, legumes, nuts, seeds, whole grains, and dairy, according to the National Institutes of Health . It’s also readily available in products specifically fortified with magnesium, like cereal.
Registered dietitian Amy Gannon, department manager of eCoaching at the Cleveland Clinic Wellness Institute, has a few top picks, including spinach, swiss chard, avocados, cashews, peanuts, almonds, quinoa, black beans, plain yogurt, and those with a sweet tooth will be happy to hear dark chocolate.
As with most nutrients, its ideal if you get your magnesium intake from these whole food sources, according to Gannon. Thats because these foods will not only provide you with magnesium, but a slew of other beneficial nutrients, including antioxidants, fiber, phytochemicals, and other vitamins and minerals vital to your health.
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Why You Cannot Skip Magnesium When You Are Already Taking Vitamin D
Patients who know or suspect that they are deficient in their Vitamin D levels may be tempted to supplement with Vitamin D3. They may already be supplementing. But if they are not also supplementing with magnesium, they could be doing more harm than good.
Remember, magnesium deficiency prevents the body from using the Vitamin D you are supplementing it with. Additionally, the Journal of the American Osteopathic Association points out that people with low magnesium levels who supplement with Vitamin D show markedly higher levels of calcium and phosphorus. This is probably due to the role that activated Vitamin D plays in the absorption of calcium into the bones and other tissues.
Excess calcium in the bloodstream can lead to calcification of the inside of the arteries, resulting in poor cardiovascular health. Unabsorbed calcium can also cause nausea, frequent urination, fatigue, and kidney problems like kidney stones.
Before starting a Vitamin D and magnesium supplementation regimen, it is worth discovering whether or not your magnesium levels are deficient first. People considering starting a Vitamin D3 regimen without the advice of a doctor should consider supplementing with magnesium as well to prevent the adverse effects of unabsorbed calcium.
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Recommended Amounts & Food Sources Of Magnesium
The recommended daily amount for magnesium in adult women is 320mg. Food sources such as chocolate, avocados, leafy greens, fruits, nuts, seeds, beans, and whole grains are good sources of magnesium, but may provide insufficient amounts if you are deficient.
There are many types of magnesium supplements. The ones that are best absorbed and are more bioavailable include magnesium aspartate, glycinate, citrate, lactate, and chloride forms. Magnesium oxide and magnesium sulfate are generally not absorbed as well. Oral and transdermal cream forms of magnesium are generally better absorbed than Epson salts.
Since magnesium is water soluble, toxicity is rare, as excess amounts will be eliminated through the urine. Excessive consumption of magnesium , can result in side effects such as diarrhea, stomach upset, and dehydration.
Do not take magnesium if you have a heart problem called heart block or any kidney problems or kidney failure.
Role Of Micronutrients In Scalp Scaling Conditions
Passi et al. noticed a significant deficiency of serum vitamin E in patients with seborrheic dermatitis as compared with a control group . Of note, zinc therapy was found to significantly increase both the size of the sebaceous glands and cell proliferation in the sebaceous glands in an animal study .
A possible relationship between vitamin D level and psoriasis, including scalp psoriasis, is controversial. The authors of an observational casecontrol study investigated 561 subjects, of whom 170 had psoriasis , 51 had autoimmune bullous diseases, and 340 were healthy controls. The 25-hydroxyvitamin D blood level in each group was measured and found to be significantly different in all three groups, with psoriatic patients having significantly lower vitamin D levels than healthy controls . The authors of this study concluded that vitamin D level may correlate with psoriasis duration .
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What Are The Major Health Benefits Of This Supplement
Some research suggests that even if you arent in one of the categories that put you at higher risk for a deficiency, supplementation could have some positive effects on your health. Magnesium has been studied in relation to conditions from asthma, clogged arteries, high cholesterol, diabetes, muscle cramps, and athletic performance, to name a few,” Gannon says, continuing, Some research is more promising than others, but some have mixed results or are shown to be ineffective.
The NIH cites research showing a possible association between high magnesium intake and a decreased risk of high blood pressure, heart disease, stroke, Type II diabetes, osteoporosis, and migraines. There is some evidence, for instance, suggesting that magnesium supplements may lower blood pressure by a small amount. In addition, there are also a few small studies showing they can reduce migraine frequency by a modest amount.
However, the NIH emphasizes that with all of these findings, we need more research to establish any kind of firm causal link. And because many studies are looking at overall dietary magnesium intake as opposed to just supplementation, it’s difficult to assess how much of the effect is because of magnesium as opposed to other nutrients.
How Can I Tell If I’m Magnesium Deficient
Not getting enough magnesium typically doesnt result in any obvious side effects initially, because if that starts to happen the kidneys step in to keep the vast majority of our reserves up. Only one to two percent of the magnesium in our bodies is in our blood with the rest kept highly regulated by the kidneys, Gannon explains. If we dont get enough magnesium from outside sources our kidneys will restrict how much is excreted through urine. Because our bodies keep levels of magnesium in the blood so tightly controlled, true magnesium deficiency is not common.
Over time, though, habitually low intakes and/or health issues more on that in a minute can lead to a true deficiency. This can cause negative side effects like fatigue, appetite loss, nausea, and vomiting. And in extreme cases, numbness, muscle cramping, and truly scary symptoms like heart rhythm abnormalities, seizures, and changes in personality can occur.
Unfortunately, there is no single reliable test for a magnesium deficiency. Assessing magnesium levels can be difficult because most of it is found inside of our cells or our bones. You can take a blood test, for example, but the NIH reports, Serum levels have little correlation with total body magnesium levels or concentrations in specific tissues.”
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What Are The Best Vitamins For Hair Loss
Vitamins that contain the aforementioned ingredients will help support healthy hair growth. However, if you are having pattern hair loss or more specifically androgenetic alopecia or female pattern hair loss, you may also need to use a DHT Blocker along with your hair vitamins.
Here’s our article on how to tell the difference between different kinds of hair loss.
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Female Pattern Hair Loss And Te
Data on vitamin D in female pattern hair loss and TE contradict data derived from studies indicating that women with FPHL or TE have lower levels of vitamin D than controls, and studies showing no correlation or even opposite results . To elucidate the role of vitamin D in FPHL and TE, additional large-scale trials are necessary .
Which Vitamins Help In Hair Growth
In addition to biotin, the other B vitamins are important for healthy hair growth, including Vitamin B6, B12, and folic acid. In fact, Vitamin B12 helps hair cells and hair growth by promoting healthy hair follicles through the production of oxygen-rich red blood cells.
The B vitamins arent the only nutrients important for good hair health. To avoid any vitamin deficiency hair loss, your diet should include nutrients like Vitamin A, Vitamin C, Vitamin E, iron, magnesium, and zinc.
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