ALERT: REALLY LONG POST on HAIR LOSS!
Hey Everyone! Sorry I am so behind on posting. I have been reading and there are a few I wanted to comment back to. I just have been swamped with draining and resetting pools while we are having cool weather. It seems we are having our last "cold" spell of the season. From here on out I think we expect temperatures to begin the climb into the 100 degree fahrenheit plus (38c or higher). At those temps the plaster would dry out!
So forgive me as I start adding my two cents, in some cases quite late! I know this is long but wanted to share info about Hair loss and what I have learned.
Originally Posted by Chaplains wifey
I just asked about hair loss at my last weigh in . Of course my coach said she didnt know anything about hair loss . But I am gettingf all my viatmins and packets and water in and Im loosing quite a bit of hair and Im a bit concerned . She said she would find out about it and call me but that was almost a week ago . I want to be healthy and look good but I would like to keep my hair .LOL . Is anyone else experiencing this problem ?
Originally Posted by pitakitten
Hi,I actually read it on Dr. Tran's own website. Yes there will be hair loss but of course it is NOT permanent. He however did not have a biochemical explanation for it. I have started to loose hair as well, it became obvious in the past couple of days.
Several people have asked about the hair loss
. I have asked repeatedly. Unfortunately, I have a lot of hair loss. I have had thin, fine hair (probably thyroid related) for the past decade or a little more. I tried nioxin in the past and it did help some but this level of loss is extreme to me. I have a very visible scalp now. I keep a sunscreen on it to prevent burning. I am trying not wear ponytails as much and hats only when necessary to avoid any tension or pulling out of hair. My coach hasn't been able to help. No doctor has said anything from his side. My doctor is concerned only because "it can be a sign of malnutrition" (her words). I have read Dr Tran's site and it just says it will grow back. Last info my coach got was, this is more common with women, more obvious before and during menstrual cycle, will correct itself, this is an UNBALANCED diet stage and will have things like this happen for some people, don't worry, if it is too much of a problem you can't be forced to stay on the program.... etc. No real science. ( You would think after more than 20 years of this happening something would be understood???)
( I live and die by learning
Women can develop a form of alopecia called ESTROGENIC ALOPECIA. It is not a pattern baldness, causes thinning all over but can be most apparent on the crown. It is caused by excess estrogen to progesterone levels in some women. Ok, That could be a possibility as our estrogen level increase by burning the fat storing excess estrogen and our estrogen level are higher premenstrual.
Also, if testosterone levels are too low some women will experience thinning. Unfortunately, I can't find anything in the diet that encourages a drop in testosterone. Even in an unbalance state, our body has so much protein being available to it and that is a key factor for testosterone building.
From a nutritional stand point there are many things that can affect hair loss. This seems to be very plausible. Examples of deficiencies that can cause hair loss are:
Deficiency in zinc can contribute a lot to hair shedding because without zinc and other related minerals, you hair shafts get weakened, causing hair breakage and very slow hair regrowth. Zinc benefits for hair include promotion of cell reproduction, tissue growth and repair of broken tissues. It also maintains the oil-secreting glands that are attached to your hair follicles, thus decreasing their chances of falling off. Usually we need 50 to 60mg per day from supplements or foods per day to keep this process in check. The best sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. Good zinc food sources aside from meats are dairy products such as milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato, pumpkin, strawberry and, yogurt
- Is the trace metal that controls hair growth. Aids in regulating the thyroid. most diets can provide enough copper but good sources are Dark green leafy vegetables, raisins, radishes, nuts (especially almonds) oranges, blacks trap molasses, avocados, and broccoli.
- Helps the body absorb B1 (thiamine) and vitamin E and works with all B vitamins.. Aids in blood sugar regulation and conversion of protein and fat to energy. It has been linked to slow hair growth when in insufficient levels in the body and when supplemented restores hair growth. Predominiately stored in bones, liver, kidney and pancreas. Magnesium supplementation can inhibit manganese absorption. Good sources of this nutrient are Avocados, nuts, seeds, seaweed, tea, raisins, pineapple, spinach, broccoli, oranges, beans, whole grains, blueberries, egg yolk, dried peas, almond, peanut, oats, sweet potato,and green leafy veggies. Also found in herbs like alfalfa, burdock root, chamomile, dandelion, ginseng, hops, horsetail, parsley, peppermint, wild yam and raspberry.
Iron - iron-rich foods such are red meat,green, leafy vegetables, shellfish, egg yolk, nuts and cereals. Iron absorption is maximized in presence of vitamin C and blocks calcium absorption and has absorption inhibited by tannins found in tea, coffee, bran and egg albumin. You do not have to be anemic to have low iron. When you have an iron imbalance it can cause hair loss and is an indication that the body is finding iron from another place in the body. normal RDA for iron is 18mg.
– also called Vitamin H. is really a B vitamin. functions in fat metabolism. Fat is essential for growing hair along with general body growth. prevents premature graying. Commonly found in egg yolks. Also found in brewer’s yeast, brown rice, bulgar wheat, lentils, green peas, oats, soybeans, sunflower seeds, walnuts, kidney, liver, yeast, and milk. WE do not get enough of this in the IP diet. our supplements provide 260 micrograms.
- . Choline is a water soluble member of the Vitamin B complex. It is synthesized in the liver. Choline isn't a B vitamin, but it is often included in the B-vitamin family because it does work closely with other B vitamins, especially folic acid and cobalamin, to process fat and keep the heart and brain healthy. It acts as a neurotransmitter messenger and supports inositol absorption. The main functions are controlling weight and cholesterol levels, keeping cell membranes healthy, preventing gallstones, improves removal of fat from the liver, assists in memory, learning and nervous system maintenance. Helps water balance as it is the precursor of Betaine. Is a key part of lecithin which helps maintain cell structure. Typically high in foods containing relatively high amounts of fat and cholesterol such as beef liver, beef steak, and eggs, peanuts, soybeans, cauliflower, navy beans, tofu, almonds, peanut butter. You also get choline in your diet from foods that contain lecithin, which the body breaks down into choline. Some foods that contain lecithin are rice, red meat, cabbage, cauliflower, soybeans, chickpeas, lentils, green beans, split peas, and soy lecithin RDA for women over 18 is 425mg per day.
– a B vitamin found in brain cells, muscles, liver, kidney, eyes, skin, and hair. Inositol is needed for health at cellular level and a fair concentration is found in the lens of the human eye as well as the heart. Inositol is said to promote healthy hair, hair growth, and helps in controlling estrogen levels and may assist in preventing breast lumps. Men have less than women and lose it 2x as fast. It is essential to resolving baldness. If your intake is not sufficient, you may experience symptoms such as eczema, hair loss, & constipation.
Coffee kills this nutrient. Natural sources of inositol include wheat germ, brewer's yeast, bananas, liver, brown rice, oak flakes, nuts, unrefined molasses, vegetables, and raisins. To some extent the body is able to manufacture this element.
Choline should be taken in the same amount as inositol and the best is to take the entire B group vitamins with it, Vitamin E, vitamin C as well as folic acid and linoleic acid is thought to increase the functioning of inositol.
Inositol and Choline work together synergistically, and are responsible for the formation of lecithin in the body. In a book called Hair loss prevention, by Ken Peters and David Stuss the authors reveal that, ”Inositol, another part of the Vitamin B complex is a cell membrane stabilizer, and an antioxidant that has a protective affect on the hair follicles, perhaps by shielding them from membrane damage caused by oxidized cholesterol in the scalp.”
The authors further add that hair loss, insomnia, eczema, constipation, and eye abnormalities can be a sign of Inositol deficiency. Owing to its mild sedative effects it can help with insomnia and mild hypertension. In addition, it can also help in supporting firm and supple skin, body form, and diminish cellulite. Various sources cite that this vitamin helps to reduce the plaque on the arteries, and further enhances the absorption of Vitamin E. BOTH CHOLINE AND INOSITOL are water soluable.
(given how much we pee on this diet, maybe we lose more than someone else??)
– An antioxidant that stimulates the scalp, increases blood circulation, makes more nutrients available to follicles. It is found in green leafy veggies, whole grains, cold pressed vegetable oils, soybeans, seeds and nuts. DO NOT supplement without Dr approval if you have increased blood pressure or are prone to blood clotting.
- b3, b5, 6, especially – Best vitamins for hair growth. These are WATER SOLUABLE which means we are losing a lot with all the peeing we do on this diet. THEY ARE NOT STORED in the body. Choline and inositol above, are also part of the B family. Inositol has been found to prevent hair loss. Niacin (B3) promotes blood circulation of the scalp. Panthenol (B5) may stop hair loss and regrow hair. PABA can help prevent graying of hair. Biotin, noted above is a B family member, also prevents graying and is essential in preventing hair loss. B6 and B12 aid in maintaining healthy hair.B3 is found in wheat germ, chicken, fish, turkey and meat. B5 is in egg yolks, whole grain cereals, organ meats. B vitamins are also found in Beans, Peas, carrots, Cauliflower, nutritional yeast, bran, nuts, and eggs.
– helps keep hair roots lubricated and follicales healthy. Can build up in the body so it is best not to take high supplements unless a known deficiency exists. It is found in red, yellow, and orange veggies, green leafy veggies, liver and eggs. Unless you eat a lot of occasional v eggies, liver and eggs. We don’t get much of anything but the green leafy stuff and eggs on this plan and, you will see that the IP supplement has 3320 IU of A which is quite normal and on even on the lower side to allow for all our egg protein.
– Known for helping maintain healthy skin and hair but mostly found in citrus fruits, kiwi, strawberry, pineapple, tomatoes, green and red peppers. We don’t get much of this. and IP supplements only include 200mg.
Things nutritionally that may help for un-understood reasons: Green tea and Brewer's yeast. Molasses helps (not good with IP) but it helps because it is high in B vitamins and IRON which is understood.
When you read the IP multi vitamin nutritional break down
there is no iron in the vitamin ( I was told this is because of some algorithm they are trying to maintain). You also see there is only a small amount of choline and NO inositol. Vitamin C is very low, below the RDA. Vitamin A is in a low to moderate range and is acceptable. Vitamin E is slightly low but not sufficient to worry about. B vitamins are present but slightly low. Bitotin is about 1/3 of the recommended. Zinc is 15mg low for the RDA. Manganese is acceptable. There is not notation of copper. Also, calcium supplementation on this program falls short of the rda. Women over 40 should get 1500 mg of calcium and this provides only 684mg. Further, high protein diets can leech calcium from the body so this missing calcium is critical. ALSO, calcium and magnesium only work well together and in a specific ratio. Your magnesium should be ½ your calcium to ensure proper absorption. Copper and zinc have the same issue of absorption compatiblilty and should be in a zinc 7.5mg / copper 1mg ratio. If you review the available food sources for most of the vitamins above you will find that we are restricted from eating many significant sources of these essential nutrients.
FOR ME: I reviewed a lot of information over 2 months. After checking multiple sources saying the same thing, I decided that, because our unbalanced diet, and my willingness to stay on it to have the weight loss, I NEEDED to supplement with vitamin C, Choline & Inositol, and a High Potency Hair Skin Nails. I searched a long time and found an Ester C with Bioflavonoids (helps absorption) by American health (it is vegetarian), A choline/inositol (nature’s way, twin labs, and Source naturals all have good ones), and michael’s Hair/skin/nails with biotin and silica (also vegetarian). It has taken a month of taking them but, as of this past week I am noticing less hair in my hair brush or when I shower. I am still quite thin on top but, I don’t seem to be losing as fast. MAYBE, given a few more months, I will see some regrowth. I am also thinking of using the nioxin again. I thought I would try this route first.
I also enjoyed the following two articles and how they explained hairloss, regrowth, and dietary impact.
-great hair cycle info and relation to rapid weight loss. Excellent explanation of telogen effluvium (hair loss) and what a SHOCK, like rapid weight loss can do. A small excerpt is below.
“Under normal conditions, scalp hairs live for about three years (the anagen, or growing, phase); they then enter the telogen, or resting, phase. During the three-month telogen period, the hair root shrivels up into a small white "club," then the hair falls out. It is therefore normal to lose about 100 hairs every day, more of them on days when shampooing loosens the hairs that are ready to fall out. The hairs are then replaced by the body.
Sometimes people worried about losing their hair start noticing hairs on their pillow or in the sink, not realizing that they've always been there. A close look at these will usually reveal the white "club" at the end, showing that these hairs were already dead. Normally, about 10% of scalp hairs are in the telogen phase.
There are several circumstances that produce a "shock to the system" that alters the hair growth rhythm. As a result, as much as 30%-40% of the hairs can cycle into telogen. Three months later, hairs come out in a massive shedding (effluvium), especially near the front of the scalp. These include
• high fever,
• sudden weight loss (crash dieting),
None of these has to be life-threatening, nor does hair loss always follow them. (It can happen after one pregnancy but not the next.) But when the hair falls out, it's all over the place -- covering the pillow, clogging the drain, and so forth. Paradoxically, the more dramatic the hair loss, the better the prognosis, because when the body gets back into normal rhythm, most if not all of that hair comes back. No special treatment is needed. Normal shampooing can continue, because this only loosens hairs that were going to come out anyway.”
- site focused on hair loss … indicates that common causes of hair loss (telogen effluvium) include rapid weight change (usually about or more than 20 pounds in a month) hormonal changes, thyroid abnormalities, and stress. It also indicates When these causes of telogen effluvium are reversed or altered you should see the return of normal hair growth. This site addressed diet considerations and noted, “Hair loss may also occur due to dieting. Franchised diet programs which are designed or administered under the direction of a physician with prescribed meals, dietary supplements and vitamin ingestion have become popular. Sometimes the client is told that vitamins are a necessary part of the program to prevent hair loss associated with dieting. From a dermatologists's standpoint, however, the vitamins cannot prevent hair loss associated with rapid, significant weight loss. Furthermore, many of these supplements are high in vitamin A which can magnify the hair loss.”
Information above was found on the following sites or was noted from the following articles:
article by Dr John Anne
very good review by several doctors of possible nutritional links to hair loss. includes omega oils, iron, b vitamins, biotin, zinc/copper, msm, etc. very thorough!
- Holistic doctors approach and summary of hair loss
- nutritional impact on hair loss
excellent summary of hair health and components of hair
- very concise quality article on nutrition, diet, and hair loss
excellent article about IRON
break down of vitamins benefits, deficiencies, etc. can search any vitamin or mineral
EXCELLENT REVIEW OF MANGANESE INTERACIONS
article on copper, sodium, and hair
USDA’s Database for Choline in Foods. Recommended Dietary Allowance (RDA)
Berdanier, Carolyn D. Advanced Nutrition: Micronutrients. Boca Raton, Fla.: CRC Press, 1998.
Canty, David J. "Lecithin and Choline: New Roles for Old Nutrients." In Handbook of Nutraceuticals and Functional Foods, edited by Robert E. C. Wildman, pp. 423–443. Boca Raton, Fla.: CRC Press, 2001.
Combs, Gerald F., Jr. The Vitamins. New York: Academic Press, 1992.
Lampi, Anna-Maija, Afaf Kamal-Eldin, and Vieno Piironen. "Tocopherols and Tocotrienols from Oil and Cereal Grains." In Functional Foods: Biochemical and Processing Aspects, edited by J. Shi, G. Mazza, and M. Le Maguer. Functional Foods: Biochemical and Processing Aspects, vol. 2. Boca Raton, Fla.: CRC Press, 2002.
Pappas, Andreas M. "Diet and Antioxidant Status." In Antioxidant Status, Diet, Nutrition, and Health, edited by Andreas M. Pappas, pp. 89-106. Boca Raton, Fla.: CRC Press, 1999.
Yanishlieva-Maslarova, Nedyalka V. "Inhibiting Oxidation." In Antioxidants in Foods: Practical Applications, edited by Jan Pokorny, Nedyalka Yanishlieva, and Michael Gordon. Boca Raton, Fla.: CRC Press, 2001.