Hair Health Guide

Types of Hair Loss and Solutions

Hair Health and a Protein-Rich Diet

Complete amino acid profile:

• Hair requires essential amino acids such as cysteine ​​and methionine to produce keratin, the main structural protein of hair.
• Animal proteins (meat, chicken, fish, eggs) and other complete protein sources contain all the essential amino acids for this production.
• Plant-based proteins are also beneficial, but they may be deficient in certain amino acids (especially sulfur-containing ones).

Mineral supplement:

• Animal proteins are also rich in iron and zinc , which are critical for hair health.
• Iron deficiency, in particular, is a common factor in hair loss.

Indirect effects:

• Sufficient protein and mineral intake increases keratin synthesis in hair follicles, resulting in stronger and shinier hair.
• In cases of protein deficiency or iron/zinc deficiency, hair becomes thinner, more brittle, and hair loss may increase.

Collagen supplementation:

• It can be supportive; in particular, it provides glycine, proline, and hydroxyproline.
• However, it is not a substitute for meat and other animal proteins because it is only rich in glycine, proline, and hydroxyproline, lacking other essential amino acids. It also lacks vitamins and minerals.

The Mechanism by Which Stress Leads to Hair Loss

Stress triggers hair loss through several biological mechanisms:

1. Increased cortisol levels:
   • The stress hormone cortisol increases inflammation in hair follicles.
   • Hair follicles enter the telogen phase early.
2. Effect on blood circulation:
   • Stress reduces microcirculation in the scalp.
   • Hair follicles do not receive enough nutrients and oxygen.
3. Immune system activation:
   • Stress overstimulates the immune system.
   • Hair follicles can be perceived as foreign (a particular trigger in alopecia areata).
4. Neuropeptides and their effect on the nervous system:
   • Neuropeptides released during stress disrupt the hair follicle cell cycle.

Hair Loss & Biotin

Biotin is one of the most popular supplements when it comes to hair health. However, its effects are often exaggerated.

Biotin deficiency is rarer than you might think
Biotin deficiency is not very common in healthy individuals.
Therefore, hair loss is often not caused by biotin.

Actually, Biotin mostly affects “quality”
✔ It can strengthen hair strands
✔ It can reduce breakage
✔ It can provide a fuller appearance

Not all hair loss can be corrected with biotin.
The most common causes of hair loss are:

• Iron and vitamin deficiency
• Stress
• Hormonal changes
• Androgenetic alopecia

In these cases, biotin alone is not a solution.

Taking too much won’t work miracles.

Taking high doses of biotin:

• It doesn’t make hair grow faster.
• It doesn’t magically stop hair loss.

The body uses only what it needs and eliminates the excess.

❗ However, its effect on preventing root shedding is limited.

High doses of biotin can mislead test results :

• Thyroid disease tests
• Some heart tests

It can misrepresent the truth.

Be sure to tell your doctor before having a blood test.

Side Effects of Medical Treatments for Hair Loss

Medications used to treat hair loss can be effective, but each has its own side effects. Knowing these side effects is important for making the right decisions during the treatment process.

Minoxidil (topical)

• Side effects: Itching, redness, and dandruff on the scalp.
• Rare side effects: Unwanted hair growth in certain areas (face, hands), very rarely low blood pressure.
• Note: It mostly causes local skin reactions and is generally considered safe.

Finasteride

• Side effects: Decreased libido, erectile dysfunction, decreased ejaculation volume.
• Rare side effects: Breast tenderness or enlargement (gynecomastia), reportedly associated with depression/anxiety.
• Note: Side effects usually resolve after discontinuing the medication, but it is debated whether they may be permanent in some individuals. It is generally used in men; its use in women is limited. Women who are pregnant, breastfeeding, or planning to become pregnant should not use finasteride.

Dutasteride

• Side effects: Decreased libido, erectile dysfunction, ejaculation disorders.
• Rare side effects: Breast tenderness or enlargement.
• Note: It is stronger than finasteride, therefore side effects may be more pronounced. It is generally used in men; its use in women is limited. Women who are pregnant, breastfeeding, or planning to become pregnant should not use finasteride.

Herbal Supplements for Hair Health: Effects Based on Evidence

Herbal supplements are popular for preventing hair loss and supporting hair health. However, their effects and safety profiles vary. Here are some of the supplements that stand out based on evidence level, along with important warnings :

Relatively High Level of Evidence

• Saw Palmetto ( Serenoa repens ) – May reduce hair loss in androgenic alopecia.
  ⚠️ Caution for those taking blood thinners or hormone therapy.
• Pumpkin seed oil – May increase hair density.

Medium Level of Evidence

• Rosemary oil ( Rosmarinus officinalis ) – May support blood flow to the follicles.
• Ginseng ( Panax ginseng ) – May support follicle proliferation.
  ⚠️ Risk of interaction with blood thinners or diabetes medications.
• Green Tea (EGCG) – May have antioxidant and anti-androgenic effects.
  ⚠️ Rarely, liver toxicity in high dose extracts.

Low Level of Evidence

• Aloe Vera – Moisturizing and soothing.
• Nettle ( Urtica dioica ) – Possible DHT effect.
  ⚠️ Rare risk of allergic reaction.
• Horsetail ( Equisetum arvense ) – Provides silica support.
  ⚠️ Individuals with chronic kidney and cardiovascular disease should consult a doctor before use. Should not be used by children under 12 years of age. Pregnant and breastfeeding women should not use it. Long-term use may cause vitamin B1 deficiency.