WHAT NUTRIENTS DEFICIENCY

LEADS TO HAIR LOSS?

PROTEIN

VITAMIN B7 (BIOTIN)

VITAMIN B-12

VITAMIN B-2 (RIBOFLAVIN)

IRON

ZINC

VITAMIN E

OMEGA 3 FATTY ACIDS

PROTEIN DEFICIENCY LEADS TO:
Protein and hair loss are interlinked 
Hair becomes dry and brittle.
Leads to hair breakage and split ends.
 BIOTIN DEFICIENCY LEADS TO:
Thinning hair
Progression to loss of all hair on the body
Hair loss
Weak and brittle hair
 VITAMIN B-12 DEFICIENCY LEADS
TO:
Anaemia
Hair follicles may not be able to grow new hair as
efficiently.
Resulting in Hairloss.
Diffused hair loss on the scalp
Hair thinning
Premature hair greying
VITAMIN B-2 DEFICIENCY LEADS TO:

• Fatigue
• Swollen throat
• Skin disorders
• Hairloss
 IRON DEFICIENCY LEADS TO:
Without iron, hair cells may lack the necessary
oxygen and nutrients to properly grow
Leads to anemia which in turn causes hair
thinning and stunted hair growth.
Brittle nails
Other symptoms:
•  Fatigueness, pale skin, shortness of breath, cold
hands and feet.
 ZINC DEFICIENCY LEADS TO:
Diffuse hair shedding and breakage 
Stunted growth
Hair loss
Diarrhea
Eye and skin conditions.
VITAMIN E DEFICIENCY LEADS TO:
OMEGA 3 DEFICIENCY LEADS TO:
• Loosing hair from your brows and scalp.
• Lightening of hair
• Others:
• Poor memory
• Fatigue
• Dry skin
• Poor circulation
• Mood swings.
ROLE OF
NUTRIENTS IN
PROMOTING HAIR
GROWTH
 Reduces
hair
porosity Protect
Made up hair from
various
of amino side effects
acids of
chemicals
PROTEIN
Ensures
Makes hair
durability
thick,
and
shiny and
fullness of
bouncy
Restore your hair 
damage
hair
tissues
 NOURISH HAIR
FOLLICLES
THROUGH
METABOLIZAT
ION

PREVENTS
REDUCES
THE HAIR
FROM BIOTIN HAIR
LOSS
DRYNESS

STRENGTHE
NS AND
GROWS
HAIR
 ROLE OF B-COMPLEX VITAMINS

• VITAMIN B-2
• VITAMIN B-12
 metabolizes
fats,
carbohydrates
, proteins or
It also ensures glucose
that hair cells
have access to Produce
the amino acids energy to
needed to make
manage the
hair proteins.
hair cycle and VITAMIN
hair growth
B-2
Plays a role in
B-6 plays hair growth by
role in activating
protein vitamin B6 and
metabolism niacin.
 Increase the
oxygen
production
to hair
follicles.

VITAMIN
Give your B-12
Stimulate the
hair an
replacement
overall
of lost
healthier
strands.
appearance
 DEVELOPM
ENT AND
PREVENTS
GROWTH
HAIR OF HAIR
DAMAGE FOLLICLES
DUE TO
FRICTION
AND
DRYNESS

ZINC
CONTROL
NOURISH
SEBUM
ES HAIR
PRODUCT
SHAFTS
ION
vitamin E and other non-enzymatic
antioxidative molecules can vitamin E moisturizes the scalp
neutralize free radicals

minimize premature
It repairs your scalp
graying

prevent split ends

Keep it hydrated
 provides
essential
proteins and
nutrients to hair
follicles and
skin.

OMEGA
3 FATTY
prevents hair
follicle
inflammation

ACIDS
promotes
Which triggers
circulation in the
to hair growth
scalp
Omega-3 benefits for hair
provides essential proteins and nutrients to hair follicles and
skin. prevents hair follicle inflammation — a factor that can
directly contribute to hair loss. promotes circulation in the scalp
that may trigger hair growth
The 2015 study also observed that participants taking the
omega-3 and omega-6 supplements had thicker hair than
those in the control group. Almost 90% of the participants in
the supplement group reported that their hair felt thicker and
that they were noticing less hair loss. he recommended dose to
reap the benefits is 600 mg of [omega-3s] per day
STUDY ON OMEGA 3 FATTY ROLE ON
HAIR GROWTH
• Study also observed that participants taking the
omega-3 supplements had thicker hair than those in
the control group.
• Almost 90% of the participants in the supplement
group reported that their hair felt thicker and that
they were noticing less hair loss.
 • Hair structure is made of keratin
PROTEIN • Makes hair strong

• Strengthen the keratin structure

BIOTIN • Study on biotin

• Help in formation of RBC.

VITAMIN B-12 • Improves blood circulation

• Metabolize to produce energy

VITAMIN B-2 • Helps activate vitamin B3 and B6

• Carries oxygen to tissues.

IRON • Boosts circulation

• Maintains oil secreting glands.

ZINC • Strengthens hair follicles.
AMOUNT OF NUTRIENTS PRESENT IN
FOOD PRODUCTS AND REQUIRED FOR
HAIR GROWTH
 PROTEIN
• The body is able to absorb only 6-10 grams of protein an hour.
• Depending on body weight, most adults therefore require between 40 to
60 grams of protein a per day. So a reasonable target, for our daily
protein intake, is around 50 grams. This is based on a 2,000 calorie
daily diet— your Daily Value may be higher or lower depending on
your calorie needs.
 SOURCES OF
PROTEIN

ANIMAL PROTEIN PLANT PROTEIN

SOURCES SOURCES
% DV VALUE AND CALORIES IN EACH
BIOTIN
• Biotin helps turn the carbohydrates, fats, and proteins in the
food you eat into the energy you need.
• Most biotin in foods is bound to protein, although some dietary
biotin is in the free form
 ADEQUATE INTAKE FOR BIOTIN

AGE MALE FEMALE PREGNAN LACTATIO

CY N
14-18 years 25mcg 25mcg 30mcg 35mcg

19+ years 30mcg 30mcg 30mcg 35mcg

 Micrograms
(mcg) per Percent
Food serving DV*
Beef liver, cooked, 3 ounces 30.8 103

Egg, whole, cooked 10.0 33

Salmon, pink, canned in 5.0 17

water, 3 ounces

Sunflower seeds, roasted, ¼ 2.6 9

cup

Sweet potato, cooked, ½ cup 2.4 8

Almonds, roasted, ¼ cup 1.5 5

Spinach, boiled, ½ cup 0.5 2

Broccoli, fresh, ½ cup 0.4 1

Cheddar cheese, mild, 1 ounce 0.4 1

Milk, 2%, 1 cup 0.3 1

Plain yogurt, 1 cup 0.2 1

Oatmeal, 1 cup 0.2 1

Banana, ½ cup 0.2 1

Whole wheat bread, 1 slice 0.0 0

Apple, ½ cup 0.0 0

RECOMMENDED AMOUNT OF BIOTIN
FOR HAIR GROWTH
• Taking 2.5mg (2,000-5000mcg) of biotin in supplement form each day
is appropriate for hair growth.
• According to Research, no side effects have been reported for biotin
in amounts upto 10,000mcg per day.
STUDY ON BIOTIN
• The evidence on biotin supplementation to treat brittle nails
includes some small studies:
• In the study, 2.5 mg biotin daily for an average of 5.5 months in
45 patients with thin and brittle fingernails resulted in firmer and
harder fingernails in 41 of the patients (91%).
• In another study, 35 patients with brittle nails found that 2.5
mg/day biotin for 6–15 months resulted in clinical improvement
in 22 of the 35 patients (63%) 
IRON
• Iron is a mineral that the body needs for growth and
development. Your body uses iron to make hemoglobin, a 
protein in red blood cells.
• The amount of iron you need each day depends on your age,
your sex, and whether you consume a mostly plant-based diet.
Average daily recommended amounts are listed in milligrams
 (mg).
 HOW MUCH IRON DO I NEED?

Life Stage Recommended Amount

Adult men 19–50 years 8 mg
Adult women 19–50 years 18 mg
Adults 51 years and older 8 mg
Pregnant teens 27 mg
Pregnant women 27 mg
Breastfeeding teens 10 mg
Breastfeeding women 9 mg
 What Should Ideal Iron Levels Be For
Hair Growth?

 Most researchers have agreed that we require 50 to

70 nanograms per milliliter of ferritin for hair
regrowth.
 Lower levels of ferritin can result in hair loss.
  Iron Content of Selected Foods
Milligrams
Food per serving Percent DV*
Breakfast cereals, fortified 18 100
with 100% of the DV for
iron, 1 serving
Oysters, eastern, cooked 8 44
with moist heat, 3 ounces
White beans, canned, 1 8 44
cup
Beef liver, pan fried, 3 5 28
ounces
Lentils, boiled and drained, 3 17
½ cup
Spinach, boiled and 3 17
drained, ½ cup
Tofu, firm, ½ cup 3 17
Chocolate, dark, 45%–69% 2 11
cacao solids, 1 ounce
Kidney beans, canned, ½ 2 11
cup
Chickpeas, boiled and 2 11
drained, ½ cup
Tomatoes, canned, stewed, 2 11
½ cup
Beef, braised bottom 2 11
round, trimmed to 1/8”
fat, 3 ounces
Potato, baked, flesh and 2 11
skin, 1 medium potato
Cashew nuts, oil roasted, 1 2 11
ounce (18 nuts)
Green peas, boiled, ½ cup 1 6
Chicken, roasted, meat and 1 6
skin, 3 ounces
Rice, white, long grain, 1 6
enriched, parboiled,
drained, ½ cup
Bread, whole wheat, 1 1 6
slice
Bread, white, 1 slice 1 6
Raisins, seedless, ¼ cup 1 6
Spaghetti, whole wheat, 1 6
cooked, 1 cup
Broccoli, boiled and 1 6
drained, ½ cup
Egg, hard boiled, 1 large 1 6
Rice, brown, long or 1 6
medium grain, cooked, 1
cup
ZINC
• Zinc, an essential mineral, is naturally present in some foods,
added to others, and available as a dietary supplement.
• The total amount of zinc in the body is approximately 1.5 g in
women and 2.5 g in men. Most of this zinc is stored in skeletal
muscle and bone 
• Zinc is involved in many bodily processes.
Recommended Dietary Allowances
(RDAs) for Zinc
Age Male Female Pregnancy Lactation
14–18 years 11 mg 9 mg 12 mg 13 mg
19+ years 11 mg 8 mg 11 mg 12 mg

Tolerable Upper Intake Levels (ULs) for Zinc

Age Male Female Pregnancy Lactation

14–18 years 34 mg 34 mg 34 mg 34 mg
19+ years 40 mg 40 mg 40 mg 40 mg
 Zinc Content of Selected Foods
mg per Percent
Food serving DV*
Beef, bottom sirloin, 3.8 35
roasted, 3 ounces
Blue crab, cooked, 3 3.2 29
ounces
Breakfast cereals, fortified 2.8 25
with 25% of the DV for
zinc, 1 serving
Cereals, oats, regular and 2.3 21
quick, unenriched, cooked
with water, 1 cup
Pumpkin seeds, roasted, 1 2.2 20
ounce
Cheese, cheddar, 1.5 1.5 14
ounces
Shrimp, cooked, 3 ounces 1.4 13
Lentils, boiled, ½ cup 1.3 12
Milk, 1% milkfat, 1 cup 1.0 9
Peanuts, dry roasted, 1 0.8 7
ounce
Rice, brown, long-grain, 0.7 6
cooked, ½ cup
Egg, large, 1 egg 0.6 5
Kidney beans, canned, ½ 0.6 5
cup
Bread, whole-wheat, 1 0.6 5
slice
Fish, salmon, cooked, 3 0.5 5
ounces
Broccoli, chopped, cooked, 0.4 4
½ cup
Rice, white, long-grain, 0.3 3
cooked, ½ cup
Bread, white, 1 slice 0.2 2
Cherry tomatoes, raw, ½ 0.1 1
cup
Blueberries, raw, ½ cup 0.1 1
 OMEGA 3 FATTY ACIDS
• The two major classes of polyunsaturated fatty acids (PUFAs)
are the omega-3 and omega-6 fatty acids.
• Omega-3s, are present in certain foods such as flaxseed and
fish, as well as dietary supplements such as fish oil.
• Several different omega-3s exist, but the majority of scientific
research focuses on three: alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
   Adequate Intakes (AIs) for
Omega-3s

Age Male Female Pregnancy Lactation

14–18 1.6 g 1.1 g 1.4 g 1.3 g
years**
19-50 1.6 g 1.1 g 1.4 g 1.3 g
years**
51+ years** 1.6 g 1.1 g