Suggested Nutrition for Women Facing Menopause to prevent Hair Loss
Women who are facing menopause, a 12 months period of amenorrhea after the final menstrual period, often suffer from hair and skin disorders due to hormonal changes. (1) As, various nutrients play important role in the production of hormones and impact the structure, growth and upkeep of hair, nutrition support for women during menopause can help in preventing hair loss. (2)
i. Vitamins: Vitamins such as C, D, A, E and B complex play important role in proper hair growth and prevent hair fall. (2)
ii. Minerals: Minerals and trace elements such as zinc, iron, copper, selenium, silicon, magnesium and calcium are necessary for hair building and growth. (2) One study in 2007 emphasizes that calcium play significant role in keeping hair in proper state, whereas women in peri-menopause period are particularly susceptible to its deficiency (8).
- 5. Polyphenols (Antioxidants): Polyphenols, the most abundant antioxidants in the diet help in nourishing hair and stimulate growth of hair follicles. Sources: Vegetables, fruits, grains, seeds, lentils, spices, red wine, green tea and cocoa. (2)
1. Blume-Peytavi U, Atkin S, Gieler U, Grimalt R. Skin academy: hair, skin, hormones and menopause - current status/knowledge on the management of hair disorders in menopausal women. Eur J Dermatol. 2012 May-Jun;22(3):310-8. doi: 10.1684/ejd.2012.1692.
2. Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of menopause. Prz Menopauzalny. 2016 Mar;15(1):56-61. doi: 10.5114/pm.2016.58776. Epub 2016 Mar 29.
3. Rushton DH, Norris MJ, Dover R, Busuttil N. Causes of hair loss and the developments in hair rejuvenation. Int J Cosmet Sci. 2002 Feb;24(1):17-23. doi: 10.1046/j.0412-5463.2001.00110.x.
4. Choay P, Lafond JL, Favier A. Value of micronutrient supplements in the prevention or correction of disorders accompanying menopause. Rev Fr Gynecol Obstet. 1990 Dec;85(12):702-5.
5. Rasheed H, Mahgoub D, Hegazy R, El-Komy M, Abdel Hay R, Hamid MA, Hamdy E. Serum ferritin and vitamin d in female hair loss: do they play a role? Skin Pharmacol Physiol. 2013;26(2):101-7. doi: 10.1159/000346698. Epub 2013 Feb 20.
6. Miquel J, Ramírez-Boscá A, Ramírez-Bosca JV, Alperi JD. Menopause: a review on the role of oxygen stress and favorable effects of dietary antioxidants. Arch Gerontol Geriatr. 2006 May-Jun;42(3):289-306. Epub 2006 Jan 26.
7. Matilainen V, Laakso M, Hirsso P, Koskela P, Rajala U, Keinänen-Kiukaanniemi S. Hair loss, insulin resistance, and heredity in middle-aged women. A population-based study. J Cardiovasc Risk. 2003 Jun;10(3):227-31.
8. Wlaźlak E, Surkont G, Dunicz-Sokołowska A, et al. Analysis of calcium concentration in perimenopausal women hair. Prz Menopauzalny. 2007;1:51–54.