Vitamin D Deficiency in Women and Hair Loss

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin essential for human health, required regardless of age or gender. However, the body cannot produce enough of it on its own, so it must be supplemented through exposure to sunlight or diet. Spending at least 20 minutes in gentle morning sunlight helps the body generate vitamin D naturally, which is why it’s often called the "sunshine vitamin." Vitamin D can also be taken as supplements in two forms: cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). The recommended dosage usually ranges between 300-400 international units (IU), equivalent to 5-10 micrograms.

Sources of Vitamin D

The optimal blood level of vitamin D should exceed 30 nanograms per liter. It is found in various foods, with varying amounts, including:

• 50 grams of sardines (canned in oil or dried)
• 85 grams of cooked catfish
• 100 grams of cooked mackerel
• 85 grams of cooked swordfish
• 100 grams of cooked salmon
• 100 grams of canned tuna (in water, oil, or dried)
• 100 grams of cooked eel
• One tablespoon (15 ml) of cod liver oil
• 100 grams of cooked beef liver
• 60 grams of whole egg

Vitamin D’s Impact on Hair Health

If you notice excessive hair shedding after brushing, it could be linked to vitamin D deficiency. Reports from the U.S. Institute of Medicine indicate a significant portion of the American population suffers from low vitamin D levels, with hair loss being a common symptom. A recent study at the University of California, San Francisco, involving mice, demonstrated that vitamin D deficiency disrupted the normal hair follicle cycle. Therefore, maintaining adequate vitamin D levels can improve scalp follicle growth and positively affect hair texture and strength.

Additional Benefits of Vitamin D

• Maintains mineral balance, especially calcium and phosphate in the blood, and enhances their absorption in the intestines.
• Regulates cellular growth processes.
• Suppresses cancer cell growth and boosts immune system activity.
• Promotes bone cell maturation and strengthens bones, helping prevent osteoporosis.
• Supports weight loss efforts.

Symptoms of Vitamin D Deficiency

• Rickets and bowed legs in children; soft bones in adults, pregnant, and breastfeeding women.
• Fatigue and general weakness.
• Back, joint, and muscle pain.
• Mood swings and depression.
• High blood pressure and heart attacks.
• Delayed tooth eruption in children; rapid tooth decay in adults; tooth loss in older adults.