Iron deficiency is common during pregnancy and postpartum and can cause many different complications. But could low iron levels actually cause hair loss?
We're exploring the link between iron deficiency anemia and hair loss.
Why is Iron Important for Hair?
Iron is a mineral and a key component in the production of hemoglobin, a protein int he red blood cells that carries oxygen through the body, including to the hair follicles. Hair follicles rely on oxygen for cell growth and functioning, so getting enough iron is important for hair health.
Recommended Daily Iron Intake for a Woman
How much iron you need depends on a few factors. The recommended daily allowance (RDA) of iron for menstruating women is 18 mg and 27 mg for pregnant women.
That number plummets to 9 mg for pregnant because pregnant women do not menstruate, and therefore, are not loosing blood every month. However, this fails to take into account the loss of blood at delivery and through lochia (a vaginal discharge that contains blood, mucus and uterine tissue that lasts for about six weeks after delivery). Maintaining 27 mg of Iron through diet and supplementation for at least the first six months postpartum can help support recovery.
After the firs six months, your specific iron needs my fluctuate depending on ferritin (blood Iron) levels, breastfeeding status, dietary intakes, and whether or not your cycle has returned will influence your iron needs. It’s a good idea to test at this stage to understand your current status and inform your own personal Iron needs.
Iron Deficiency Anemia and Hair Loss
Iron deficiency anemia occurs when the body doesn't have enough iron to produce hemoglobin. It can cause problems throughout the body, including hair loss. One recent study revealed that over 1/3rd of reproductive-aged women in the US have an iron deficiency of anemia.
Symptoms of Anemia
Symptoms of anemia include the following:
-
Extreme fatigue
- Lack of energy
- Pale skin
- Chest pain
- Fast heartbeat
- Shortness of breath
- Headache
- Dizziness
- Lightheadedness
- Cold hands and feet
- Inflammation or soreness of the tongue
- Brittle nails
- Hair loss or thinning
- Unusual cravings for non-food substances like ice or dirt
Causes of Anemia
There are several possible causes of anemia, including the following:
- A diet lacking iron-rich foods (e.g. limiting or having an aversion to meat or red meat)
- Having an Inadequate absorption of iron (often due to gastrointestinal complications or undiagnosed conditions like celiac disease)
- Blood loss (e.g., menstruation, surgery).
- Increased Iron needs (e.g., pregnancy)
- Vegetarian and vegan diets without sufficient iron intake or supplementation
Checking Your Iron Levels
Knowing your iron levels is essential in figuring out whether or not your iron-deficient. Even if you have any of the symptoms, it's not a given that low iron is the issue. You'll need a blood test to confirm. If you are experiencing any symptoms of low iron, including hair loss, or if you have any of the risk factors for low iron, reach out to your healthcare practitioner for testing. Some blood tests for Iron include the following:
- Serum Iron: Measures the amount of iron in your blood
- TIBC (Total Iron Binding Capacity): Measures how well iron attaches to transferrin and other proteins in your blood
- Transferrin Saturation: Transferrin is the main protein in the blood that binds iron. This lab measures the percentage of iron-binding sites on transferrin that are occupied by iron.
- Ferritin: Measures how much iron is stored in your body
Postpartum Hair Loss
Note that postpartum hair loss is normal and may occur regardless of Iron status. However, since Iron deficiency is common during the postpartum phase, it's a good idea to get your levels checked. Especially if you already had iron deficiency issues prior to becoming pregnant.
Treatment Options
Treating hair loss caused by iron deficiency requires treating the core of the problem: low iron levels. In some severe cases, it may also require special treatment for hair loss.
Treating Iron Deficiency Anemia
Treating iron deficiency anemia means treating the root cause of your hair loss. Depending on the severity of your deficiency (how low your levels are), you may be able to treat iron deficiency with either food or supplementation:
- Iron Supplements: Taking iron supplements can increase your iron levels, with a few caveats. Be sure to follow the instructions and take them consistently and make sure you have the right dosage for your needs. For best absorption, avoid taking iron with calcium-rich foods or supplements, like dairy. If regular iron supplements upset your stomach, try iron bisglycinate—it’s a gentler option that’s easier to digest.
- Iron injections: If you have severe anemia or absorption issues (e.g., Crohn’s disease), your healthcare provider may recommend intravenous (i.e., in the vein) iron treatments so it goes straight into your blood stream.
- Diet: Managing iron deficiency through diet alone can be challenging, as it requires careful tracking. Animal foods like red meat (beef, bison, lamb) and liver provide easily absorbed heme iron, while plant sources contain less absorbable non-heme iron. Pairing plant-based iron sources, such as leafy greens and beans, with vitamin C can enhance absorption.
Treating hair loss
Research suggests that certain nutrient deficiencies can impact both the structure of your hair and its growth. These deficiencies include the following:
- Zinc
- Omega-3s
- Selenium
- Vitamin D
- Vitamin E
- Vitamin A
- Folate
- Iron
Ensuring optimal intake of each of these nutrients can help support hair growth. One of the easiest ways to do this is through a comprehensive multivitamin.
In addition to supplementation, some people may opt for medical treatments for hair loss. Some of the commonly prescribed treatments for hair loss include the following:
- Minoxidil: A topical solution to extend the hair growth phase, often available over-the-counter.
- 5-alpha-reductase inhibitors: Oral medications to promote hair growth.
- Surgical techniques: Hair transplantation for severe cases.
- Platelet-rich plasma (PRP) therapy: An emerging treatment involving scalp injections of platelet-rich plasma to stimulate hair growth.
Can You Prevent Iron Deficiency and Hair Loss?
It is possible to prevent iron deficiency and the associated hair loss through careful dietary tracking and some supportive lifestyle factors. It is also wise to get periodic testing of your Iron levels. Here are some tips to support both Iron deficiency and hair loss:
- Consume iron-rich foods (e.g., red meat, liver, spinach, legumes).
- Include vitamin C-rich foods (e.g., oranges, broccoli) to enhance iron absorption.
- Avoid tight hairstyles that cause unnecessary tension to prevent breakage.
- Protect hair from environmental damage (e.g., sun, wind).
- Handle hair gently when brushing or washing.
- Minimize the use of heat styling tools and chemical treatments
