The top five we see are:

 

1) Iron

2) B12

3) Vitamin C

4) Pathothenic acid

5) Zinc

6) Copper

 

These are explained in greater detail below, similarly we look at the best dietary sources.

1) Iron Deficiency & Hair Loss   

Hair loss treatments can be expensive, so its always a good idea to check that your iron stores are adequate, particularly as iron levels can have a major impact on a product’s effectiveness. It is a common misconception that hair loss is always down to hormone irregularities when in fact it may be down to a nutritional deficiency - depletion of Iron stores within the Blood and Liver.

If you are not sure a very inexpensive solution exists at most health food stores - see below

During a study, one hundred and fifty three women who had been diagnosed with telogen effluvium ( rapid shedding ) between 1995-1998 were examined. Seventy two percent (n=75) of women in the Pre Menopausal group were found to have Iron deficiency as the cause of Telogen Effluvium. Iron deficiency is defined as having a Ferritin level of under 40ng/ml or Iron percent saturation under 20%.

Iron deficiency is the most common cause of Telogen Effluvium in Pre Menopausal women. Although medications are the most common cause of telogen effluvium in postmenopausal women, Iron deficiency should not be ruled out. (Janet L. Roberts Oregon Health Sciences University, Portland, OR, USA) 

Besides being a trigger for Telogen Effluvium where the majority of hair shedding occurs, Iron deficiency can also be the most likely underlying cause when hair loss is subtle; slowly thinning out over many months or even years. This is more common among women of childbearing age due to menstruation and pregnancy. Iron is found mainly in the blood, and according to Dr Michael Sharon, author of Nutrients A-Z 'During one period, a woman will lose around 10-15 mg of iron, while throughout a pregnancy around 600-1000mg will be lost.'

Iron is the mineral  occurring in the greatest volume in the blood and its most important function in the human body is to assist in the production of both hemoglobin (the substance that carries oxygen within red blood cells) and myoglobin. Myoglobin is a form of hemoglobin found in muscles. Iron is also involved in the oxygenation of your body's red blood cells. 

It is understood that levels of iron play a significant role in various body functions, but it is also essential for sustaining normal growth and maintenance of hair. If the amount of energy used up by the body is not replenished by dietary intake, then other non-essential stores will be consumed. Unfortunately, this means the hair cells as they are not an essential part of living.

In order for the body to maintain a sufficient balance of iron, the amount excreted must be replaced by the amount ingested in the diet. When the amount of dietary iron absorbed is insufficient, a negative iron imbalance occurs, and consequently iron stores are exhausted to recoup the deficit.

The fall of iron stores normally passes through several stages: lowered iron stores, iron depletion and iron deficiency anemia.

1) Lowered iron stores: This is indicated when the iron stores are reduced but not completely exhausted. No clinical effects are detected. 

2) Iron depletion: Is evident in laboratory tests. Hemoglobin concentration may be well below ‘normal’ for that individual’s reference range. If the patient increases their iron intake, the hemoglobin may respond by increasing. 

3) Iron deficiency anemia: There is no Iron left remaining in the bone marrow. Hemoglobin production drops to the point where concentration is far below the reference range. 

It is important to note therefore that iron deficiency (low iron stores, i.e. low ferritin) can occur even if the patient is not clinically anemic and has normal hemoglobin levels

There may be a number of reasons why the amount of iron absorbed is not sufficient. Firstly, only about 10% of ingested iron is absorbed into the blood each day, and this is dependent on the type of food in the diet. Certain foods may inhibit the absorption of iron, such as tannins found in tea and coffee, also bran and egg albumin. Whereas other foods may enhance the absorption of iron, i.e. vitamin C, alcohol, and flesh foods. In general you can loose iron by intestinal bleeding, excessive menstrual bleeding, poor digestion, long-term illness, ulcers, and heavy use of anti-acids.

Nutritionist Angel Dowden advises 'You can maximize your iron absorption by eating a combination of iron-rich foods such as red meat, green leafy vegetables, shellfish, egg yolk, nuts and cereals with food or drinks that are rich in vitamin C for example, a glass of freshly squeezed orange juice.

Avoid beverages containing Tannin as this reduces the body's ability to absorb Iron.

One method of controlling Iron deficiency in the body is to stimulate the liver to synthesise Ferritin, the protein that stores iron in order to maintain the correct balance. Hair follicles are known to contain ferritin, and when the circulating stores of ferritin decline then these stores are called upon to ensure support for more essential cells, such as bone marrow. The loss of this ferritin from the follicle cells can affect the ability of the hair to grow. This leads to the development of vellus (fine non pigmented hair) which can be an early indication of deficiency. The presence of vellus hairs is commonly  mistaken for miniaturized hair seen in androgenic alopecia. It should be noted here that Iron deficiency hair loss could therefore mimic the pattern of androgenic alopecia hair loss.

The Reference Nutritional Intake (RNI) for iron is 14.8mg in women and this should supply you with enough iron for your daily needs. The problem is that not enough women are achieving this value and as a result, becoming deficient. This is easily treated. Vitamin supplements are available which can boost your iron intake on a daily basis, and help reach the normal level within a few months. As soon as the required level is reached hair growth should return to normal. It is preferable that a patient should take iron supplements under a doctor's supervision, too much iron could also cause hair loss, and in extreme cases, can be toxic.

To diagnose iron deficiency anemia, CBC -complete blood count test - is used. Other common lab tests are serum ferritin or serum iron, which examines the proteins involved in the storage and transport of iron through the body, stool occult blood test and TIBC -total iron binding capacity- These tests will determine whether a person has an iron deficiency and the degree of its severity.

No diffuse alopecia (thinning of the hair) should be ignored. It can be an early manifestation of several underlying conditions. It is important to realise that an imbalance in iron does not necessarily mean you have anemia, a serious condition where the ability of the blood to carry oxygen around the body, is reduced. All it means is that your body is not getting enough iron in your diet and is therefore taking it from somewhere else. Another point to remember is that this type of hair loss, caused by deficiency, is also easily treated.

2) Vitamin B-12 (Cyanocobalamin):

Vitamin B12 is unique in that it is the only vitamin that contains essential mineral elements. Cyanocobalamin is needed to prevent anaemia and is necessary for proper metabolism of nerve tissue, proteins, fats and carbohydrates. This vitamin also helps Iron to function more effectively. Deficiency is characterised by difficulty concentrating, depression and dementia. The Recommended Daily Allowance for Vitamin B12  is 1 µg. Absorption of vitamin B12 requires an intact and functioning digestive system and small bowel.

Animal sources like liver, shellfish, and milk products are high in B12.  Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians and vegans.

3) Vitamin C

Vitamin C is found in foods such as fruits and vegetables. The best sources of vitamin C include Brussels sprouts, Broccoli tops, Parsley, Blackcurrants, Green peppers and Orange juice to name just a few. Being that it is water-soluble, Vitamin C is absorbed via the mucous membranes in the mouth, the stomach and upper part of the small intestine.

Vitamin C is commonly known as a stress vitamin. It is stored in the adrenal glands as the vitamin that is important for the formation of adrenaline. During periods of stress, and in “Fight or Flight” situations, adrenal ascorbic acid is quite rapidly consumed.

Most vitamin C intake is excreted by the body 3 to 4 hours after initially ingested. Blood levels of vitamin C or ascorbic acid reach their peak 2-3 hours after ingestion and are then eliminated via urination and perspiration.

Vitamin C is an antioxidant that is necessary for tissue repair and growth, adrenal gland function, healthy teeth, gums and bones. It helps maintain collagen, a protein involved in the formation of connective tissue.

Vitamin C promotes iron absorption from food and is known to make Folic Acid active in the body

The Recommended Daily Allowance for Vitamin C is 62.5mg and this is equal to a 250ml glass of Orange juice.

Vitamin C is relatively non-toxic as it is excreted in the urine. Large doses of vitamin C (multi- grams) may result in diarrhoea and aggravate kidney stones in people who are prone to kidney stone formation.

Scurvy is the classic deficiency disease related to Vitamin C. Other common signs of deficiency include: swollen, bleeding gums; susceptibility to infection such as colds and flu; joint pain; lack of energy; poor digestion; extended healing time and a tendency to bruise easily.

4) Vitamin B-5 (Pantothenic Acid):

Vitamin B-5 is paramount for maintaining correct growth, reproduction and normal physiological functions. It is also involved in the metabolism of carbohydrates, proteins and lipids and for the synthesis of lipids, neurotransmitters, steroid hormones and haemoglobin. Pantothenic Acid activates the adrenal glands and increases the production of cortisone and other adrenal hormones needed for upkeep of healthy skin and nerves. It also aids in vitamin utilisation. Some studies show it helps to combat stress, anxiety and depression. The Recommended Daily Allowance has been set at 6mg.

5/6 ) Zinc / Copper

Zinc has an extremely important role in the body and is involved in the action of at least 300 enzymes. The adult body contains 2-3 grams of Zinc, with the highest concentration being in the prostate, semen and sperm retinas, pancreas and kidneys. Bones and muscles contain about 63 percent of the body’s Zinc with a further 20 percent being contained in skin tissue. There is also some in the hair follicles, but when Zinc is not plentiful, the body takes it from the hair to use in other more important bodily processes and as a result, hair growth suffers or stops completely.

Low zinc levels are linked with low testosterone levels. DHT levels rise when zinc is low. DHT is known to be involved in male pattern baldness, so the cheapest form of DHT inhibitor must surely be Zinc.
 
Zinc has good antioxidant properties thus helping the body to rid itself of naturally occurring free radicals and environmental toxins such as, cadmium, and cigarette smoke and air pollution. The body uses Zinc for insulin activity, growth and development of the skeleton and nervous system, maintaining healthy Liver function. Also releases Vitamin A from the Liver.

The typical daily intake of Zinc in the Western world averages around 10mg which equates to two thirds of the RDA. Low zinc intake is usually observed in the elderly, alcoholics, people with anorexia, and individuals on restrictive weight loss diets. Zinc deficiency may also be caused by diseases that interfere with the absorption of nutrients from food, such as Irritable Bowel disease, Celiac disease, and chronic diahoria.

One should take in the region of 15-50mgs per day. Yet lifestyle will effect how much zinc we use. Stress, alcohol, tea, coffee consumption and our diet also has an effect on our requirements. A single ejaculation has been estimated to contain about 15mgs of zinc, so it follows that calculating your own optimum zinc levels will depend on what else is going on in your diet and life!

For example a diet high in protein which is common at present, needs higher Zinc levels as the enzyme required for producing stomach acid is Zinc dependant. Bran and brown bread for example that we have been told are healthy for us contain a substance called Phytic Acid that can combine with Zinc to block its absorption. Good food sources are oysters, liver, dried brewers yeast and shell fish. Brewers yeast is an inexpensive way of getting your B vitamins too.

Also note that Zinc can oppose Copper absorption so if you take too much Zinc in relation to your Copper intake a Copper deficiency can soon come about. Copper is essential for the formation of haemoglobin and is needed to carry oxygen in red blood cells. Haemoglobin is necessary for the maintenance of an adequate supply of blood to the hair shaft. A deficiency of copper can weaken the hair shaft and cause increased hair shedding. A deficiency rarely comes from not getting enough copper in the diet; instead, it usually comes from genetic problems or from too much zinc in the diet. The reference daily intake of copper is 2 milligrams for the average adult. The best sources of copper include: organ meats especially liver - seafood, seeds and nuts.Note by paying attention to the food groups that are high in both copper and zinc, liver for example, you can be picking up good levels of both in your diet.

In summary, look at your diet and see what your current intake is and what you are likely to be blocking via Phytic acid. If you are young and going through a growth spurt you will be using up large volumes of Zinc, if you are sexually active your body will also be using more. Reducing alcohol, tea and coffee, will stop you wasting your valuable resources, as will not overloading your diet with too much protein.

Zinc Picolinate, which many health food stores stock, (picolinate is the carrier molecule that transports Zinc across the gut) is easily absorbable. However some people find that this form (Picolinate) makes them feel a little sick!
Zinc is mainly lost from the body via excretion of faeces though a small amount is lost in urine, this is particularly true if drugs such as H.R.T, Cyclosporin, or if Diuretics are used. Other excessive losses are sustained through alcoholism and kidney or liver disease.

On average, 20 percent of Zinc is absorbed from food with best absorption being from meat and fish sources rather than fruit and vegetables. Food sources which contain the highest concentration by weight are; Oysters, Liver, Hard Cheese, Eggs, Wholegrain cereals and Bread, Greenleaf vegetables and various similar food stuffs. Zinc content of food is drastically lost through refining processes such production of white flour from wholemeal which lowers Zinc content by as much as 77 percent, whilst a diet with high fibre content will limit the body’s ability to absorb Zinc, as will excessive consumption of processed foods.

Zinc deficiency identifies itself by way of hair loss, white spots on fingernails, loss of sense of taste and smell, loss of mental apathy, increased susceptibility to infections and defects in reproductive organs of both men and women.

The effects of excess Zinc intake are apparent through mild gastric irritation and vomiting. High doses of Zinc are known to reduce the HDL (good Cholesterol) and raise the LDL (bad Cholesterol)

Copper

Copper is the third most abundant trace mineral found in the body (behind Iron and Zinc) and is found in every tissue in the body but primarily stored in the liver. The highest concentration is thus found in the liver with lesser amounts found in the brain, heart, kidneys and muscles. The total amount of Copper in the body is between 75 to 100 milligrams (which is less than the weight of Copper found in a penny), was first recognised in the 1870’s as a normal constituent of blood which plays a vital role in our bodies’ metabolism mainly because it allows many critical enzymes to function correctly.

Copper is an essential component of many enzymes. Each of the copper containing enzymes has a distinct function, indicating that Copper plays a part in a wide range of physiological processes including Iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment (Melanin). Below are some of its functions in relation to bodily requirements.

Approximately 90% of the Copper in the blood is incorporated into a compound called Ceruloplasmin, which is responsible for carrying Copper to tissues that require the mineral. In addition to its role as a transport protein, Ceruloplasmin also acts as an enzyme, catalyzing the oxidation of minerals, most notably Iron. The oxidation of Iron by Ceruloplasmin is necessary for Iron to be bound to its transport protein (namely Transferrin) so that it too can be carried to tissue where it is needed. Because copper is necessary for the utilization of Iron, Iron deficiency Anaemia may be a symptom of Copper deficiency.

Superoxide Dismutase (SOD) is a Copper-dependent enzyme that catalyzes the removal of Superoxide radicals from the body. Superoxide radicals are generated during normal bodily metabolism, as well as when white blood cells attack invading bacteria and viruses (a process called Phagocytosis). If not rapidly eliminated, Superoxide radicals cause damage to cell membranes. When Copper is not present in sufficient quantities, the activity of Superoxide Dismutase is reduced, and the damage to cell membranes caused by Superoxide radicals is increased. When functioning in this enzyme, Copper works together with the mineral Zinc, so it is important that two minerals are well balanced otherwise the enzyme will not function correctly

Copper is a component of Lysyl Oxidase, the enzyme that collaborates with the synthesis of collagen and elastin, two important structural proteins found in bone and connective tissue. Tyrosinase, a Copper containing enzyme, converts Tyrosine to melanin, which is the pigment that gives hair and skin its colour.

As a part of the enzymes Cytochrome Oxidase, dopamine Hydroxylase, and Factor IV, Copper assists in energy production, and the conversion of dopamine to Norepinephrine and blood clotting, respectively. Copper is important for the production of the thyroid hormone called Thyroxine and is necessary for the synthesis of phospholipids found in myelin sheaths that cover and protect nerves.

Deficiency Symptom

Because Copper is involved in so many functions of the body, a deficiency produces a wide pattern of symptoms. These include Iron deficiency anaemia, ruptured blood vessels, osteoporosis, joint problems, brain disturbances, elevated LDL cholesterol and reduced HDL cholesterol levels, an increased susceptibility to infections due to poor immune system function, loss of pigment in the hair and skin, weakness, fatigue, breathing difficulties, skin sores, poor thyroid function, and irregular heart beat. Certain medical conditions including chronic Diarrhoea, Celiac sprue, and Crohn's disease result in decreased absorption of Copper and may increase the risk of developing a Copper deficiency. In addition, Copper requires sufficient stomach acid for absorption, so if antacids are taken regularly the risk of developing a Copper deficiency increases. Inadequate Copper can also observed in children with low protein intake and in infants fed solely cow's milk without any supplemental Copper.

 

Toxicity Symptoms

In recent years, nutritionists have been more concerned about Copper toxicity than Copper deficiency. One explanation for this is the increase in the amount of Copper found in drinking water due to the switch in most areas of the country from galvanized water pipes to Copper water pipes.

Excessive intake of Copper can cause abdominal pain and cramps, nausea, diarrhoea, vomiting, and liver damage. In addition, some experts believe that elevated Copper levels, particularly when Zinc levels are low, may be a contributing factor in many medical conditions including schizophrenia, hypertension, stuttering, autism, fatigue, muscle and joint pain, headaches, childhood hyperactivity, depression, insomnia, senility, and premenstrual syndrome.
 
Postnatal depression has also been linked to high levels of Copper. This is because Copper concentration increases throughout pregnancy to approximately twice the normal value, and it take up to three months after delivery for Copper levels to return to normal. Since excess Copper is excreted through bile, Copper toxicity is most likely to occur in individuals with liver disease or other medical conditions where excretion of bile is compromised.

The toxic effects of high tissue levels of Copper are seen in patients with Wilson's disease, a genetic disorder characterized by Copper accumulation in various organs due to the inadequate synthesis of Ceruloplasmin (the protein that transports Copper through the blood) by the liver. Wilson's disease primarily affects the liver, kidneys, and brain causing degenerative physiological changes (including cirrhosis of the liver, muscular rigidity and spastic contraction, and emotional disturbances) that are fatal if untreated. The treatment of Wilson's disease involves avoidance of foods rich in copper and any supplements containing Copper and drug treatment with chelating agents that remove the excess Copper from the body.

 

The leaching of Copper from water pipes can increase its content in tap water. Cooking with Copper cookware can also increase the Copper content of foods.

 

Foods that require long cooking times can also have their Copper content substantially reduced. The cooking of navy beans, for example, can result in the loss of half their original Copper content. The processing of whole grains can also dramatically reduce Copper content. In wheat, for example, the conversion of the whole grain into 66% extraction wheat flour (where 34% of the original grain is removed from the flour and discarded) results in a drop of about 70% in the original Copper that was originally present.
Many vegetables and whole grains now appear to be lower in Copper than they were during the 1950’s. The depletion of Copper from soils is believed to be responsible for this lowered amount of Copper.

 

Factors that Affect Function

Unlike most minerals, Copper appears to undergo absorption up into the body from the stomach. Proper levels of stomach acid are important for this absorption. For this reason, individuals with compromised stomach acid (Hypochlorhydria) may be at increased risk of Copper deficiency.
In addition, Zinc competes with Copper in the small intestine and can interfere with its absorption therefore people who supplement with unnecessarily high levels of Zinc and lower levels of Copper may increase their risk of Copper deficiency.

 

Drug-Nutrient Interactions

Oral contraceptives (birth control pills) increase the absorption of Copper.
Copper may enhance the anti-inflammatory effects of the non-steroidal anti-inflammatory medications including Etodolac (Lodine), Ibuprofen, Nabumetone (Relafen), Naproxen, and Oxaprozin.
The following medications may cause a decrease in copper levels:

AZT (Azidothymidine, Zidovudine, and Retrovir) is used in the treatment of HIV infection and AIDS. AZT may reduce blood levels of Copper.
Famotidine (Pepcid, Pepcid AD) and Nizatidine (Axid, Axid AR) belong to the class of drugs known as histamine blockers, which prevent the release of acid into the stomach and are used in the treatment of ulcers and acid indigestions. Because Copper requires sufficient stomach acid for absorption, long-term use of Famotidine may lead to Copper deficiency.
Antacids (for example, Tums) may reduce Copper absorption by decreasing the amount of hydrochloric acid in the stomach.
Penicillamine (Cuprimine, Depen) is a chelating agent used to reduce toxic Copper deposits in people with Wilson's disease.

 

Nutrient Interactions

Vitamin C, Iron, and Manganese inhibit Copper absorption. Dietary Copper forms complexes with Molybdenum and Sulphur, which may also reduce the absorption of Copper. Zinc and Copper compete for absorption. Consequently, high doses of either mineral may cause a deficiency of the other.

Calcium and Phosphorous increase Copper excretion.
Because Copper deficiency is known to reduce the activity of Selenium dependent enzymes, it appears that Copper and Selenium also interact.

Health Conditions

Copper may play a role in the prevention and/or treatment of the following health conditions:
Allergies
Anaemia
Baldness
Bedsores
Heart Disease
HIV/AIDS
Hypothyroid disease
Leukaemia
Osteoporosis
Periodontal disease
Rheumatoid arthritis
Stomach ulcers

 

Food Sources

Copper is found in high concentrations in the following foods:
Liver
Shell fish
Dried brewer’s yeast
Olives
Nuts
Cereals
Meat, fish and poultry
Wholemeal bread
Dried fruits

 

Public Health Recommendations

In 2000, the Institute of Medicine at the National Academy of Sciences established new recommendations for Copper including Adequate Intake (AI) levels for infants up to one year old and Recommended Dietary Allowance (RDA)for all people older than 1 year old. The recommendations are as follows:

0-6 months: 200 micrograms
7-12 months: 220 micrograms
1-3 years: 340 micrograms
4-8 years: 440 micrograms
Boys 9-13 years: 700 micrograms
Girls 9-13 years: 700 micrograms
Boys 14-18 years: 890 micrograms
Girls 14-18 years: 890 micrograms
Men 19-70 years: 900 micrograms
Women 19-70 years: 900 micrograms
Men greater than 70 years: 900 micrograms
Women greater than 70 years: 900 micrograms
Pregnant women 14-50 years: 1000 micrograms
Lactating women 14-50 years: 1300 micrograms