Is your hair falling like the rain in the Amazon and you don’t know why? Whatever oil and hair pack you are applying cannot make any difference. I also did the same but everything went in vain. And finally, I have found the reason and immediately come to share it with you. So, the reason behind your hair fall may be Vitamin D. Yes, you heard me right! Though it is well known for making our bones and teeth stronger, vitamin D deficiency can cause serious hair fall. Today, in this article, I am, Zinat Yesmin Juthika, a skin enthusiast, and I have decided to share all of my knowledge on vitamin D with you and we are going to learn about the relationship between Vitamin D and hair fall.
The Basics of Hair Fall
Our hair has its natural cycle. Hair loss is a part of this cycle. Daily shedding of 50-100 hair is very natural. Most of the time it goes unnoticed. However, excessive hair loss can draw our serious attention. It can be caused by genetic conditions like, Alopecia Areata, Androgenic Alopecia ( N.B Alopecia Areata is the most common alopecia) or environmental influences like nutrient deficiencies. Among these deficiencies, Vitamin D deficiency is a notable one.
Vitamin D and Hair Growth
Vitamin D is not just a vitamin but a hormone that is metabolized in the skin cells called keratinocytes. Keratinocytes produce keratin, a kind of protein, required for repairing skin, growing muscles and strengthening hair follicles. Thus, Vitamin D plays a vital role in growing and strengthening our hair while minimizing hair loss at the same time.
Most of the health organizations suggest that everyone should consume at least 600 IU of vitamin D a day and should increase the amount as you age. This is especially required where there is a low amount of sunlight or sun exposure like the winters in the UK. Besides the supplements, there are plenty of foods enriched with vitamin D like egg yolks, red meat, oily fish, liver etc.
Vitamin D Deficiency and Hair Loss
The deficiency of vitamin D causes serious hair fall. Because the keratinocytes during this time struggle to regulate the hair cycle leading to reduced hair growth and increased hair fall. This deficiency shortens the Anagen phase, the hair-growing phase, and prolongs the Telogen phase, the resting phase and weakens the dermal layer that supports the hair follicles.
Symptoms of Vitamin D Deficiency
Now let’s learn about the symptoms of vitamin D. The symptoms are:
- Hair Fall
- Joint and Muscle pain
- Pain in the foot while walking
- Fatigue
- Depression
- Lack of Concentration
Those at Risk of Vitamin D Deficiency
Not all of us are at risk of vitamin D. However, most of us are definitely at risk especially who work indoors all day. Our lifestyle, eating habits, and fear of the sun are leading us to this problem. Those who are greatly at risk of Vitamin D deficiency are :
- Individuals with darker skin tone
- Individuals with less sun exposure
- Poor dietary
- Older adults
- Obese Individuals
- Individuals with specific medication
Treating Vitamin D Deficiency
From the upper discussion, we have learnt how important Vitamin D is for our hair and how its deficiency can ruin our hair. But the matter of relief is that, it is reversible. Vitamin D deficiency is curable. The ways are:
- Sun Exposure:
This is the easiest and the most effective method of curing vitamin D deficiency. According to some doctors, if we can get 1 hour of sun exposure throughout a week, is sufficient. Some say daily 10-15 minutes of direct sun exposure is enough for an adult to produce Vitamin D naturally. However, before sunbathing, we must wear a high-SPF sunscreen that protects against the harmful effects of UVA, and UVB. - Supplements:
Vitamin D supplements are widely available and inexpensive. A weekly dose of 40,000 IU for 5-6 months ( which I mostly do, works best for me) or a daily dose of 1000 IU is often recommended. - Dietary Changes:
Eating Vitamin D-enriched food can be beneficial to overcome this problem. Therefore, we should incorporate Vitamin D enriched foods like egg yolks, fatty fish, red meat etc. - Professional Monitoring:
Regular blood tests can help you monitor the Vitamin D level and can ensure you are not over-supplementation.
Vitamin D is not just a vitamin but a magician that can be the cause of the loss of our beauty and again can be the reason for increasing our beauty. Its deficiency is like a sneaky issue that is hard to find. In this article, I tried my best to put all the possible information together so that you can get an immediate solution to this scary problem. Happy hair to us, everyone!
