welche vitamine fehlen bei haarausfall — what can you do yourself?

Hair loss can be linked to nutrient deficiencies, but the evidence is mixed. The strongest associations exist for iron deficiency (especially in women with heavy menstruation), zinc deficiency, and low vitamin D levels. Vitamin B12, biotin (B7), and omega-3 fatty acids are also frequently mentioned, but study quality is lower and often limited to specific hair loss types (e.g., telogen effluvium). Crucially, a deficiency is only one possible cause – hormonal imbalances, thyroid issues, stress, and genetic factors (androgenetic alopecia) are more common. What you can do yourself: Before taking supplements, always get a blood test from a doctor (iron, ferritin, zinc, vitamin D, B12, TSH). Without a confirmed deficiency, supplements are unlikely to help and may even be harmful (e.g., excess vitamin A or selenium). A balanced diet rich in vegetables, legumes, nuts, whole grains, and lean protein typically covers your needs. If you experience diffuse hair loss for weeks or sudden shedding, see a dermatologist. Evidence: human-moderate (iron, zinc, vitamin D) to mixed (biotin, B12).