The Top 5 Nutrient Deficiencies Behind Hair Loss

You’re taking care of your hair—but it’s still thinning, shedding, or just not growing like it used to.

One common (and often overlooked) root cause?

Nutrient deficiencies. Your hair follicles are one of the last places your body sends nutrients, which means even a small imbalance can show up as hair loss.

Let’s look at 5 key nutrients your hair needs to thrive—and how to gently support your body in getting them.

1. Iron

Low iron is one of the most common contributors to hair shedding, especially in women.Iron helps oxygenate your cells—including those that power hair follicles.

Signs you might be low:

• Fatigue or feeling cold often

• Dizziness or shortness of breath

• Hair that falls out more easily than usual

  
  

What helps:

• Testing ferritin (your iron storage marker—not just a basic CBC)

• Food sources like grass-fed beef, lentils, and cooked leafy greens

• Iron supplements only when truly needed (too much can backfire)

Explore Functional Lab Testing →

2. Zinc

Zinc is essential for healthy hair structure, scalp balance, and regulating hormones that impact hair growth.

Signs of low zinc:

• White spots on nails

• Chronic dandruff or slow wound healing

• Oily scalp or hair thinning near the temples

What helps:

• Pumpkin seeds, oysters, and beef are rich in zinc

• Short-term supplementation (as guided by labs)

• Supporting gut health to improve absorption

3. B Vitamins (Especially B12, Biotin & Folate)

These help convert nutrients into energy and keep your follicles in the “growth” phase longer.

Signs you may be low:

• Brittle nails, dry skin, or shedding

• Brain fog or mood swings

• Tingling in hands or feet (B12-specific)

What helps:

• Animal proteins, eggs, dark leafy greens, and legumes

• Methylated B complex (especially for those with MTHFR gene variations)

• Testing, especially if you follow a vegan or vegetarian diet

4. Omega-3 Fatty Acids

Omega-3s help reduce inflammation, nourish your scalp, and improve hair texture and shine.

Signs you’re low:

• Dry, itchy scalp

• Brittle or dull-looking hair

• Skin dryness or redness

What helps:

• Wild-caught salmon, flaxseeds, chia, walnuts

• Fish oil or algae-based supplements

• Pairing fats with fat-soluble vitamins (like A, D, E, K)

5. Magnesium

Magnesium is crucial for managing stress, regulating hormones, and supporting nutrient absorption overall.

Signs of deficiency:

• Poor sleep, muscle cramps, or anxiety

• Constipation

• Increased hair breakage or scalp tension

What helps:

• Epsom salt baths, dark chocolate, leafy greens

• Magnesium glycinate or citrate supplements

• Lowering sugar and caffeine (which deplete magnesium)

Bonus Tip: Test, Don’t Guess

Taking supplements without knowing your body’s levels can lead to overload, imbalance—or wasted time and money.

At Pure Roots, we offer gentle, at-home lab testing to identify your body’s unique needs and build a personalized plan.

Final Thoughts

Your hair loss isn’t random. It’s often your body’s way of whispering: “I need more support.”And the good news? Once you know what’s missing, you can begin to replenish and restore.

You don’t need to try harder—you just need the right answers.Let’s uncover them together.