Dr. Maya Rozman Explains Critical Dietary Mistakes Behind Hair Loss and How to Stop It

Hair loss is a common concern that often causes significant stress, with causes ranging from genetics and hormonal changes to medication and thyroid issues. Dr. Amir Koren, interviewed by Iris Kol, highlights that while many turn to expensive hair supplements, these cannot replace a proper diet, especially adequate protein intake, which is essential for hair growth since hair is primarily made of keratin, a protein.

A diet low in protein, common in extreme diets, unbalanced vegetarianism, or carbohydrate-heavy meals, fails to provide the building blocks needed for hair production. The recommended protein intake is about one gram per kilogram of body weight daily. For example, a 60 kg woman should consume around 60 grams of protein from sources like eggs, chicken breast, tuna, dairy, legumes, tofu, fish, and meat.

Hair loss may appear months after a triggering event such as childbirth, illness, stress, surgery, or rapid weight loss, making it important to consider recent health history rather than just current diet. Nutritional deficiencies linked to hair loss include iron (especially low ferritin levels), vitamin B12, zinc, vitamin D, iodine, and vitamin C. These nutrients support hair follicle health, cell function, and iron absorption, with particular attention to iron stores beyond just hemoglobin levels.

Supplements can help only if there is a confirmed deficiency in these nutrients. However, they do not replace protein or address genetic, hormonal, or medical causes of hair loss. Excessive supplementation, particularly of vitamin A, selenium, or minerals, can even worsen hair loss. Dr. Rozman advises consulting a doctor for blood tests and reviewing dietary habits to ensure sufficient protein and calorie intake, balanced meals, and avoidance of overly restrictive diets. Often, the issue is not a lack of supplements but a lack of real, adequate nutrition.

Summary: Hair loss can stem from various causes including nutritional deficiencies, especially protein shortage. Supplements only help if specific deficiencies exist, but cannot replace a balanced diet. Consulting a doctor and ensuring sufficient protein and nutrient intake is crucial for managing hair loss effectively.