Iron deficiency and hair loss: signs, causes and your routine
Tired, pale and suddenly more hair in your brush? What iron has to do with your everyday life and how to get it onto your plate the clever way.
Iron deficiency is a common cause of hair loss, especially in women. The hair usually falls out evenly across the whole head, often together with tiredness and pale skin. Iron deficiency is the most common nutrient deficiency in the world, and a simple blood test can pick it up.
Why iron matters so much
Iron sits in haemoglobin, the red pigment in your blood. It carries oxygen from your lungs to every cell in your body. When iron runs low, your body starts saving. First the stores empty, later blood formation suffers. Many people notice it as a feeling that their battery never quite charges to full.
Signs: how iron deficiency shows up
- You often feel tired and drained, even though you get enough sleep
- Your skin looks paler than usual
- Your concentration fades faster
- Your nails turn brittle, the corners of your mouth crack more easily
- More hair in your brush, on your pillow and in the drain, spread across the whole head
This type is called diffuse hair loss. How to recognise it and what else can trigger it, you can read in Diffuse hair loss.
Who is affected most often
- Women who have periods: With every bleed, the body loses iron.
- Pregnant and breastfeeding women: Right now the body needs a lot more.
- Vegetarians and vegans: The body absorbs iron from plants less well than iron from meat.
- Endurance athletes: Lots of training increases the need.
- Regular blood donors
Find out more about the typical causes in women in Hair loss in women.
Iron deficiency and hair loss: the connection
When iron gets scarce, your body takes care of the vital organs first. The hair roots end up further back in the queue. Lots of hairs switch to the resting phase at the same time and fall out a few weeks later. That's why the connection is often noticed late. Once the stores are full again, the hair cycle usually finds its balance again.
Iron on your plate: how it tastes
Iron is in more foods than you think. A few favourites:
| Food | Good to know |
|---|---|
| Beef, lamb | Your body absorbs iron from meat particularly well |
| Lentils, chickpeas, white beans | Perfect for curries, salads and hummus |
| Oats, millet | A good start to the morning |
| Pumpkin seeds, sesame | A handful over your porridge or salad |
| Tofu | Versatile and rich in iron |
Our tip: Pair plant-based iron with vitamin C. A glass of orange juice with your porridge, peppers in your lentil salad, a squeeze of lemon over your hummus. That way your body can absorb the iron better. Coffee and black tea are best enjoyed about an hour before or after a meal.
Your routine from the inside and the outside
A hair routine that feels good has two sides. From the inside: Xpecia for women contains 17 mg iron a day. Iron contributes to normal formation of red blood cells and to the reduction of tiredness and fatigue. On top of that come biotin and zinc, which contribute to the maintenance of normal hair. Two tablets a day, one in the morning, one in the evening.
From the outside: a few sprays of Hairforte Spray on your scalp, massaged in for 30 seconds, a little moment just for you. You'll find both together in the hair routine set for women. Everything about the formula is in Xpecia: your hair ritual in two tablets.
When should you see a doctor?
If you suspect an iron deficiency, have your blood levels checked. The key value is ferritin, which shows how full your iron stores are. If a deficiency is found, your doctor will treat it specifically. Only take high-dose iron after talking to them.
Frequently asked questions
Can iron deficiency cause hair loss?
Yes. Iron deficiency is considered one of the most common causes of diffuse hair loss, especially in women. The hair then falls out evenly across the whole head.
Which blood value shows an iron deficiency?
Above all, ferritin. It shows how well stocked your iron stores are and is measured together with a blood count.
Which foods are high in iron?
Beef, lentils, chickpeas, oats, millet, pumpkin seeds, sesame and tofu. With some vitamin C on the side, your body can absorb plant-based iron better.
Does Xpecia contain iron?
Xpecia for women does, 17 mg per daily dose. Xpecia for men contains no iron.