Hair loss can be a distressing experience, affecting both self-esteem and overall well-being. While various factors contribute to thinning hair, one of the most overlooked causes is vitamin deficiencies. And for months now, I watched my hair thin, only after a seemingly regular session with my hairdresser turned into a reality check. I unaware that my fatigue and brittle strands were signs of vitamin deficiencies and a simple blood test revealed the truth and am I on the road to restoring balance back my original hair health.

Essential nutrients play a critical role in maintaining the health of hair follicles, and when the body lacks key vitamins, the hair growth cycle is disrupted, leading to excessive shedding and weak strands.

A poor diet, hormonal fluctuations, and underlying health conditions can all contribute to nutritional deficiencies that impact hair health. Understanding the connection between vitamins and hair loss is crucial to addressing the root cause and restoring balance. Dr. Neha Khuraana, MD, dermatologist sheds light on the key vitamins responsible for healthy hair and offers expert guidance on restoring nutrient balance for optimal hair growth.

Hair follicles undergo a continuous cycle of growth, rest, and shedding. For this cycle to function optimally, the body requires an adequate supply of vitamins and minerals. Deficiencies in certain nutrients can weaken hair strands, delay regrowth, and even lead to conditions such as alopecia.

Which Vitamin Deficiency Causes Hair Loss?

Vitamins deficiencies in certain vitamins can disrupt the hair growth cycle, leading to thinning, breakage, and excessive shedding. Among the most significant culprits, two stand out:

Vitamin D Deficiency

Vitamin D is essential for hair follicle health and growth regulation. Research indicates that inadequate levels of this vitamin may contribute to hair loss by disrupting the natural hair cycle. When the body lacks sufficient vitamin D, hair strands become weaker and more prone to shedding.

Biotin (Vitamin B7) Deficiency

Biotin, also known as vitamin B7, is a key player in strengthening hair follicles and promoting new growth. When biotin levels drop, hair may become brittle, dull, and prone to breakage.

Iron Deficiency

Another key nutrient is iron, which ensures proper oxygen transport to hair follicles. When the body lacks iron, hair strands become weak, resulting in increased shedding. Vitamin B12 is also integral to red blood cell production, which helps nourish the scalp and promote strong, healthy hair growth.

Zinc Deficiency

Lastly, zinc is a vital mineral involved in the repair and maintenance of hair follicles. Deficiency in zinc can lead to excessive shedding and slower hair regrowth.

How to Identify If You Have Vitamin-Related Hair Loss?

Certain individuals are more prone to experiencing hair loss due to vitamin deficiencies. People with curly hair often struggle with dryness and breakage, which can be worsened by a lack of essential nutrients. Additionally, those with genetic hair loss conditions, such as androgenic alopecia, may notice faster hair thinning when their diets are poor in vitamins and minerals.

Hormonal imbalances, such as those seen in PCOS (polycystic ovary syndrome), pregnancy, and postpartum stages, can also contribute to nutrient depletion, leading to hair loss. Another overlooked factor is chronic stress, which has been linked to low levels of vitamin B12, folic acid, ferritin, zinc, and vitamin D. Stress can trigger hair shedding, making it essential to maintain a balanced diet and manage stress levels effectively.

How Blood Tests Can Help Detect Deficiencies

For those experiencing persistent hair loss, a blood test can provide valuable insights into vitamin deficiencies. Doctors often recommend tests for vitamin D, serum ferritin (iron storage), vitamin B12, zinc, and biotin levels to determine whether nutritional gaps are affecting hair health. Additionally, a thyroid function test can help identify hormonal imbalances that may contribute to excessive shedding.

Expert-Recommended Ways to Restore Hair Growth

According to Dr. Neha Khuraana, addressing vitamin deficiencies is key to reversing hair loss and restoring hair strength. She shares five expert-backed strategies to improve hair health naturally:

1. Prioritize a Nutrient-Rich Diet

“The first and most important step to preventing vitamin deficiency-related hair loss is consuming a wholesome diet,” says Dr. Khuraana. She emphasizes the importance of whole grains, leafy greens, fresh fruits and vegetables, lentils, and lean meat to provide essential vitamins and minerals that support hair growth.

2. Consider Supplements When Necessary

“If your diet lacks certain nutrients, supplements can help bridge the gap,” she explains. However, supplementation should always be done under the supervision of a healthcare professional to ensure the correct dosage and prevent excess intake, which can have adverse effects.

3. Use Targeted Hair Serums

For those struggling with hair thinning, Dr. Khuraana recommends serums enriched with peptides and essential oils. “These serums provide added benefits by strengthening the hair shaft and nourishing the scalp,” she adds. Regular application can improve hair texture and promote regrowth.

4. Retest Every 3-6 Months

If a deficiency is detected through blood tests, Dr. Khuraana advises regular retesting every 3-6 months to monitor progress and adjust treatment plans accordingly. “Tracking your nutrient levels can help you make necessary dietary changes and ensure long-term hair health,” she notes.

5. Maintain Overall Scalp Health

Beyond diet and supplementation, she emphasizes the importance of scalp care. “A healthy scalp is the foundation of strong hair,” she says. This includes gentle cleansing, avoiding harsh chemicals, and using nourishing hair masks to maintain hydration and prevent breakage.

Hair loss caused by vitamin deficiencies is both preventable and treatable with the right approach. A balanced diet, targeted supplementation, and proper scalp care can help restore lost nutrients and improve hair health. For individuals experiencing persistent hair thinning, consulting a healthcare professional and undergoing necessary blood tests can provide personalized solutions for regrowth.

As Dr. Khuraana highlights, "Hair health is a reflection of overall well-being. Nourishing your body from within is the key to maintaining strong, healthy hair."

Dr. Neha Khuraana MD, is a Board-certified Dermatologist and founder of House of Aesthetics, Delhi in India

The UK recorded its coldest autumn so far when the temperatures fell as low as -12.6C in Scotland. This was the lowest recorded in November from the last 15 years. The mercury also fell to -7.6C in Wales, -6C in Northern Ireland and -6.7C in England. Cold health alters have been issued in England. The UK Health Security Agency (UKHSA) has issued amber cold-health alerts for North West, North East, and Yorkshire and Humber, while other areas are under yellow alerts.

With this new developments, a Yorkshire dentists has pointed out that cold weather could, in fact, impact one's dental health.

Dr Abdul Dalghous, a dentist at Yorkshite Dental Suite said that chilly weather can trigger changes inside your mouth. Even if you have not notices them before, the change in weather and the temperature drop could negatively impact your dental health.

What Does The Doctor Say?

Sensitivity

The doctor says that there could be sudden sensitivity that one can feel when the weather is cold outside. "If you feel a sharp, almost electric twinge in your teeth when you breathe in icy air, it may be a sign that your enamel is under strain," explains the doctor.

Dr Dalghous explains that sudden cold exposure could make teeth contract quickly, irritating the nerves inside the tooth.

Teeth Ache

The cold weather can slightly weaken your immune system, making you more susceptible to illnesses such as colds. The doctor explains, "It’s very common for sinus pressure to feel like a toothache. This is due to your sinuses swelling and pressing on the roots of your upper teeth, often creating a dull, aching sensation. Many people mistake this for dental pain when the real culprit is winter congestion."

Dry Mouth

Another common experience during winters is having a dry mouth. This happens because cold air tends to be less humid and thus breathing it in through your mouth could lead to a drier mouth than usual. "Saliva acts as your mouth's natural defense system, so, when levels drop, your teeth become more vulnerable to sensitivity, plaque build-up and decay," the doctor notes.

Pain While Drinking Cold Beverages Or Eating Cold Food

Winter weather could further amplify the discomfort that is caused by cold food or drinks. "If a sip or bite of a chilled snack causes pain that lingers, it could point to underlying issues such as enamel erosion, cavities or exposed dentine that are becoming more noticeable in colder weather.”

Small Cracks Could Be More Noticeable

Teeth naturally expand and contract when exposed to temperature shifts, and winter tends to make these changes more intense. Over time, this added stress can lead to tiny hairline cracks in the enamel. You may not spot them, but you might feel rough spots, sudden sensitivity in one area, or small chips you never noticed before.

Dr Abdul adds: “To help ease these changes, we recommend breathing through your nose where possible and avoid biting into cold foods. When it comes to your oral hygiene ensure you’re brushing twice a day using toothpaste designed for sensitivity and flossing. Following these will help your teeth during this cold weather!”

Your adolescence lasts well up to your 30s. A new, "cool" study as Prof Tara Spires Jones, tells BBC, noted that the human brain does not follow a simple, steady path from birth to old age. Instead, it moves through five clear phases, each marked by a shift in how its networks connect and communicate. The study is conducted by the researchers from the University of Cambridge, who analyzed thousands of brain scans to track how neural connections strengthen, weaken, and reorganize over time.

This large study involved nearly 4,000 people between infancy and age 90 and has now mapped these transitions, offering new insights into why periods of life differ so much in terms of learning, behaviors, and vulnerability to mental health conditions.

Their work shows that the brain remains in an adolescent state far longer than earlier believed and reaches a peak of efficiency only in the early thirties. The findings, published in Nature Communications, highlight striking turning points at the ages of nine, 32, 66 and 83.

The Five Phases Of Brain

Childhood: Birth to Age Nine

The study showed that during childhood, the brain grown rapidly, however, it also begins trimming the vast numbers of synapses formed in early life. This is what helps the brain decide which pathways truly matter. However, this period is not very efficient. It resembles a child wandering without a fixed route, exploring freely rather than moving directly from one point to another. The purpose is exploration, not precision.

Adolescence: Age Nine to 32

A dramatic shift begins around age nine. The brain enters a long stretch of heightened efficiency as it reorganizes its neural networks with remarkable speed and intensity.

This is the phase where mental health vulnerabilities often emerge, since the brain is restructuring at an unusually rapid pace.

This part of the study also breaks the conventional idea that associated adolescence typically with the teenage years. Modern neuroscience suggests it extends into the twenties. This study pushes that boundary even further, indicating that the adolescent phase may last all the way to 32.

During this time, the brain reaches its most efficient point, and many cognitive abilities are thought to peak.

Adulthood: Age 32 to 66

After the long adolescent stretch, adulthood brings stability. The study shows that adulthood actually comes from the age 32, again a shift from what conventionally was believed adulthood to be. This is the brain’s most settled era, lasting more than three decades. Change continues, but at a gentler pace and in a more predictable pattern. The efficiency gained earlier begins to level out. Many people recognize this phase as a period when their cognitive strengths, personality and sense of self feel most consistent. The fireworks of earlier development give way to a steady rhythm.

Early Aging: Age 66 to 83

The period after 66 marks the beginning of early ageing. It does not arrive as a sudden decline. Instead, there are subtle shifts in how different parts of the brain coordinate.

Rather than functioning as one unified network, the brain begins to break into clusters of regions that work more closely within their own groups. It is similar to a band whose members start pursuing individual projects while still occasionally performing together.

Although the study focused on healthy brains, this is also the age when conditions linked to ageing, such as high blood pressure and dementia, begin to appear more frequently.

Late Aging: 83 And Beyond

The final phase begins at around 83. Data for this group was more limited, since it is harder to find older adults with no underlying health issues. Even so, the scans show that the patterns seen in early ageing become more pronounced. The brain’s networks continue to drift apart, and communication between regions becomes less synchronized.

As of 8.30 am, the pollution levels in New Delhi stood at the AQI of 293, according to aqi.in, which is equivalent to smoking 8.9 cigarettes per day, 62.3 cigarettes per week, and around 267 cigarettes per month, based on the average PM2.5 concentration over the last 24 hours.

While GRAP measures have been implemented in Delhi, there are still a section of people who continue to step out for work and other chores. From time and again experts, doctors, and researcher have pointed out the negative health impact the pollution bears on people. It is no longer limited to lungs or respiratory issues, but goes much beyond it. Ambient air pollution is responsible for fertility issues, bone health, and even cognitive risks like dementia, and more.

However, there is another health risk that people did not know can be impacted by pollution. It is your blood health or blood function.

What Is Blood Health?

Blood health refers to blood's ability to perform its vital functions, which includes transporting oxygen, nutrients, fighting infections, and regulating body temperature. Unhealthy blood could lead to disorders like anemia, blood clots, or even blood cancer.

How Does Air Pollution Impact Blood Health?

As per a 2024 study published in the journal BMC Public Health, titled Association of Ambient Air Pollution With Hemoglobin Levels and Anemia In The General Population of Korean Adults noted the detrimental effects of air pollution exposure on hemoglobin concentrations and anemia in specific populations, which included children, pregnant women, and the elderly.

The study noted that the pollutants in the air contributes to disturbances in iron homeostasis, thus the exposure to air pollution leads to cellular iron deficiency through the activation of oxidation production. It also increases secretion of pro-inflammatory mediators. This pro-inflammatory cytokines that are now increased cause a deficiency erythropoietin secretion, resulting in anemia.

In addition, exposure to air pollution increases the secretion of reactive oxygen species, resulting in oxidative stress. In 2008, an experimental study in a murine model reported that oxidative stress was closely related to iron deficiency anemia.

Another advisory from 2024, published in the National Institute of Health's (NIH) official website states that long term exposure to air pollution is linked to blood clots in veins that bring blood to the heart. The study was published by NIH, which included 6,651 US adults who were followed for an average 17 years between 2000 and 2018. Throughout the study, 284 adults developed blood clots in deep veins. Whereas 89% to a more than two-fold increases risk based on long term exposure was also noted for those who lived near polluted areas.

"Exposure to air pollution, which can set the stage for inflammation and contribute to blood clotting, has long been associated with cardiovascular and respiratory diseases. While previous research has also suggested a link to VTE, this is the largest, most comprehensive U.S. study to report that association with three different types of air pollutants," the advisory read.

The pollutants included particulate matter, which are tiny particles equal to or less than 2.5 micrometers, which can be inhaled easily, and can penetrated through every organ, and enter your blood streams.

Furthermore, pollutants like PM2.5 and PM10, benzene, polycyclic aromatic hydrocarbons and heavy metals like arsenic and lead could also be absorbed into the lungs and passed to blood streams. These trigger oxidative stress, DNA damage and inflammatory responses, all of which contribute to abnormal cell growth and mutations in blood cells. A comprehensive review published by the World Health Organization (WHO) suggested that this exposure could also increase the risk of blood cancer by 15 to 40% in people, depending on the exposure of pollution.