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Time of India
2 days ago
- Time of India
Hair loss in females: 7 vitamin and mineral deficiencies every woman should check
Hair loss in females: 7 vitamin and mineral deficiencies every woman should check Thinning ponytails and widening parts do not always point straight to hormones or family history. A growing stack of clinical papers shows that specific vitamin and mineral gaps can kick hair follicles into a resting phase, shorten growth cycles, and trigger extra shedding. The good news is that many of these shortages are easy to test for and even easier to fix with food or supplements. A 2024 review on micronutrients and alopecia concluded that correcting key deficiencies restored measurable hair density in as little as three months for most women. Those findings dovetail with a WellMed Medical Group update, last revised in July 2025, that flags seven nutrients most often tied to female hair loss. Below you will find what each one does, the warning signs of coming up short, and the safest ways to refill the tank before breakage turns to bald spots. 7 deficiencies that could be silently causing hair loss Vitamin D Low vitamin D interferes with keratinocyte cells that create the hair shaft, slowing new-follicle formation and leaving more strands in the dormant phase. Women who avoid sunlight, cover up for cultural reasons, or live in northern latitudes face a higher risk. A simple blood test (25-hydroxy vitamin D) can confirm the level; many dermatologists aim for at least 30 ng/mL. Food sources include salmon, fortified dairy, and egg yolks, but supplements of 1,000–2,000 IU per day are often needed. Always re-test after three months to avoid overshooting. Biotin (Vitamin B7) Biotin converts dietary protein into keratin, the main building block of hair. True deficiency is rare, yet it appears in women with gut-absorption disorders or those who follow severe calorie restriction. Signs range from diffuse thinning to brittle nails and red, scaly rashes around the mouth. Biotin hides in organ meats, nuts, seeds, and sweet potatoes; most multi-vitamins supply more than enough. Over-supplementation can skew thyroid and cardiac lab tests, so discuss dosage with your clinician first. Iron Iron fuels red-blood-cell production and, by extension, oxygen delivery to hair roots. Low ferritin—your iron storage protein—correlates strongly with a shedding pattern called telogen effluvium. Symptoms may include dizziness, fatigue, and a pale inner eyelid, along with extra strands on the pillow. Boost intake through lean red meat, lentils, or iron-fortified cereals and pair plant sources with vitamin C for better absorption. Oral iron can upset the stomach, so slow-release tablets or intravenous infusion are alternatives in stubborn cases. Folic Acid (Vitamin B9) Folate drives DNA synthesis and rapid cell turnover, both essential for active hair bulbs. Pregnant women, heavy drinkers, and those with certain seizure medications often run low. Beyond hair loss, deficiency triggers fatigue and mouth sores. Dark-green vegetables, beans, and enriched grains top the food list, while prenatal or standard B-complex supplements fill gaps. Levels usually rebound within eight weeks of steady intake. Vitamin E As a potent antioxidant, vitamin E shields scalp cells from oxidative stress. Research links low serum vitamin E to increased strand breakage and slower regrowth. Early clues include dry, split ends and dull scalp skin. Nuts, seeds, wheat-germ oil, and avocado deliver natural doses, but supplements should stay below 400 IU daily to avoid bleeding risk. Zinc Zinc supports DNA repair and oil-gland balance in the scalp. Lack of zinc weakens the hair shaft and can tip the immune system to attack follicles. Recurrent colds, poor wound healing, and loss of smell may accompany shedding. Meat, shellfish, pumpkin seeds, and chickpeas help, though high-phytate vegetarian diets can block absorption. Short-term zinc gluconate tablets (10–15 mg) often restore levels, but excess zinc will deplete copper, so supervision matters. Vitamin C Vitamin C boosts collagen production and enhances non-heme iron uptake. Inadequate intake leaves strands brittle and slows repair of micro-damage from styling. Smokers, heavy drinkers, and women under chronic stress burn through reserves fastest. Fresh citrus, berries, bell peppers, and broccoli are easy fixes; tablets of 250–500 mg suit those who travel or skip produce.
NDTV
3 days ago
- NDTV
Why You Should Consider Adding B Vitamins To Your Routine
B vitamins are essential for maintaining overall health, especially because they play a crucial role in energy production, brain function, red blood cell formation, metabolism, and nervous system support. A deficiency in B vitamins can lead to fatigue, irritability, weakness, poor concentration, and even more serious issues like anaemia or nerve damage. People who follow restrictive diets, experience high stress, consume alcohol frequently, or have absorption issues (such as with IBS or celiac disease) may be more likely to develop deficiencies. Signs such as cracked lips, constant fatigue, tingling in hands or feet, mood swings, or thinning hair can indicate the need to add B vitamins to the diet through food or supplements. Below we list reasons why you should add B vitamins to your diet. 8 Reasons why you should consider adding B vitamins to your routine 1. Boosts energy levels B vitamins especially B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine), play key roles in converting carbohydrates into energy. If you're constantly feeling sluggish or fatigued despite adequate sleep, a B vitamin boost might help improve your energy production and reduce tiredness. 2. Supports brain function and mental clarity Vitamins B6, B9 (folate), and B12 are especially important for brain health. They support neurotransmitter production and help regulate mood. Low levels of these B vitamins have been linked to brain fog, memory issues, and even depression and anxiety, making supplementation beneficial for cognitive clarity. 3. Improves mood and reduces stress B-complex vitamins help regulate the nervous system and combat stress. Vitamin B12 and B6 aid in the production of serotonin, a feel-good neurotransmitter. If you're feeling anxious, irritable, or emotionally drained, B vitamins may help balance your mood naturally. 4. Promotes healthy skin, hair, and nails Biotin (Vitamin B7), niacin (B3), and B12 contribute to the health and strength of skin, hair, and nails. Brittle nails, thinning hair, or dry skin may be signs that your body needs more B vitamins. Regular intake can promote a glowing complexion and healthy hair growth. 5. Supports heart health B6, B9 (folate), and B12 work together to lower homocysteine levels in the blood, which is a risk factor for heart disease when elevated. These vitamins help protect cardiovascular health by supporting healthy blood vessels and reducing inflammation. 6. Aids in red blood cell production Vitamins like B12 and folate are crucial for the formation of red blood cells. Without enough, the body can develop anaemia, leading to weakness, paleness, and fatigue. Women, especially during menstruation or pregnancy, may benefit from increased intake to avoid deficiencies. 7. Supports hormonal balance B vitamins play a role in hormone production and metabolism. For women dealing with PMS symptoms, menopause, or PCOS, certain B vitamins can help balance oestrogen levels, reduce menstrual cramps, and support better mood and energy regulation. 8. Enhances metabolism Each B vitamin contributes to metabolising different macronutrients like B1, B2, and B3 help break down carbs, fats, and proteins into usable energy. If you're aiming for healthy weight management, B vitamins can support a more efficient metabolism. It's always best to consult a healthcare provider for guidance on the right dosage, especially if you suspect a deficiency. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
India.com
4 days ago
- India.com
No inheritance, no support, how this IITian from a middle class family build a company worth Rs 4,500 crore company, his name is..., business is...
No inheritance, no support, how this IITian from a middle class family build a company worth Rs 4,500 crore company, his name is..., business is... Many people think that to become really successful, you need a big name, lots of money, or special privileges. But Sameer Maheshwari's story shows that this is not always true. He is the founder and CEO of HealthKart, and his journey proves that hard work and staying grounded matter more than anything else. Even though Sameer studied at top places like IIT Delhi and Harvard Business School, his real strength came from growing up in a simple middle-class home in India. He did not inherit any wealth but he built everything on his own. Today, Sameer has built a company worth around Rs. 4,500 crore. But even with all this success, he never forgot where he came from. Staying true to his roots became his biggest strength. Let's take a look at the inspiring journey of Sameer Maheshwari and how he achieved such big success. Who is Sameer Maheshwari? Sameer Maheshwari lives in Gurugram and started HealthKart in 2011. By November 2024, his company had grown to be worth around Rs. 4,500 crore (about USD 500 million). In a recent post on LinkedIn, Sameer shared a bit about his early life. He said he grew up in a home where nothing came for free, everything had to be earned. There was no inherited money, no financial backup. This meant he always felt the pressure to do well, because failure wasn't an option as there was no safety net to fall back on. But instead of becoming negative about this, Sameer used it as a strength. It taught him how to keep going, stay strong, and make his own path. He says that this real-life experience is what pushed him to become an entrepreneur and start something of his own. When Sameer Maheshwari was a boy, even getting a cricket bat wasn't easy. He could buy it only after proving himself in one match after another. Since then, he has believed that anything worth having must be earned. Sameer says five lessons from his childhood still guide him every day: Respect every rupee. Spend wisely and make each coin count. Know the difference between needs and wants. Fancy things are nice surprises, not automatic rights. Save first, spend later. Live within your means and plan for tomorrow. Be grateful. Focus on what you have instead of chasing what you don't. Use comparisons as fuel, not fear. Let other people's success motivate you, not make you feel small. Even now, with plenty of money, Sameer still acts like the middle‑class kid he once was. He hesitates before buying pricey shoes and checks three or four websites to find the best deal. For him, that habit is less about rupees and more about his inner 'middle‑class operating system.' It keeps him grounded, thrifty, and self‑reliant.
