Population studies investigating hair loss in women have pointed towards low iron levels in some women to be the cause of hair loss. There are surely other factors which influence hair loss such as age or hormonal changes. 

A recent large study of 5110 women supports earlier findings that women before their menopause who have low serum ferritin levels (a measurement of blood iron status) are more likely to suffer of hair loss (Bastien et al. 2007). Excessive hair loss in this study measured by standardized questionnaires was found to be associated in 59% cases with serum ferritin levels of below 40μg/L.

Low levels of iron are quite common in women and iron deficiency is the most common nutrient deficiency in the world. Levels of iron in the blood vary according to the time of the menstrual phase in women, as most iron losses occur during the menstruation (Bergfeld et al. 2006). The above mentioned levels associated with excessive hair loss however are not indicating severe iron deficiency associated with anaemia or low blood haemoglobin levels, which usually causes fatigue and a tendency to feel cold.

Therefore whereas anaemic women will most likely have symptoms which will force them to investigate what is causing their problems, many premenopausal women with serum ferritin levels below 40μg/L may not realise their iron stores are low.  Although as mentioned above not all hair loss can be attributed to depleted iron stores it might be sensible to increase dietary iron intakes if women have increased hair loss and to see whether the hair coverage progressively improves again.

To get more iron in some ones diet it may need however some more consideration as tannins found in coffee, tea and red wine, phytates from lightly processed legumes or whole grain cereals as well as calcium and phosphorus in milk may inhibit iron absorption in the digestive tract. Hence it is of use to avoid in particular black tea and coffee around meal times. Moreover vitamin C has the ability to enhance iron absorption therefore adding some lemon juice to fish or meat will amplify iron uptake. Another option may be to add fresh herbs like parsley to a dish or to have orange juice with your meal.

Another point to mention is that iron in foods comes in different versions the ones in meat and fish are easier for the body to absorb as they are already having a similar structure to the iron in the human body, whereas the iron which is found in plant sources is more difficult to be absorbed. The good news is that iron in meat and fish will support the absorption of iron found in plants similarly to vitamin C. The final issue surrounding dietary iron is that cooking foods in iron pans may add iron to cooked dishes. Spaghetti cooked in a glass dish contains significantly less iron than spaghettis cooked in an iron pot (Sizer and Whitney, 2006).

Good sources of iron include: meat and in particular dark red meat e.g. liver, fish and seafood in particular oysters and clams, legumes such as navy and black beans, but also vegetables such as spinach, Swiss chard, beets.

Bastien, P., Bertrais, S., Chadouthaud, S., De Lacharrière, O., Deloche, C., Galan, P. and S. Hercberg (2007) Low iron stores: a risk factor for excessive hair loss in non-menopausal women, European Journal of Dermatology,  17 (6),  507-12

Bergfeld, W.F., Calogeras, E. and L. B. Trost (2006) The diagnosis and treatment of iron deficiency and its potential relationship to hair loss, Journal of the American Academy of Dermatology, 54(5), 824-844
Sizer, F. and E. Whitney (2006) Nutrition – Concepts and Controversies, 10th Edition, UK: Thomson Learning

Andrea Zick- Esteem Fitness Nutritionist London
Esteem Fitness – Personal Training London and the South East