Five key nutrients for alopecia: Why your genetics matter

For 11 years, from 20 years old, I followed a vegetarian diet, mainly for ethical reasons but also believing it was a healthy choice for my body. However, I didn’t realise how my genetic makeup made this diet less optimal for me. 

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Many essential vitamins, especially in their active forms, are found in animal products, and my body struggled to convert plant-based nutrients into the forms I needed. Only after diving into my genetic profile in my early 30s, and understanding how certain single nucleotide polymorphisms (SNPs) affected my nutrient absorption did I start to address the gaps in my diet, and from that day, my health went from strength to strength. 

These nutrients are especially relevant for those dealing with autoimmune conditions like alopecia, where nutrient imbalances can exacerbate hair loss.

Genetics play a key role in how we process certain nutrients, particularly those that support hair growth and scalp health.

In this article, I will explore five critical nutrients for alopecia—vitamin A, folate, omega-3s, vitamin D, and vitamin B12—and why your genetics may mean you need the active forms of these nutrients to promote healthier hair.


What is the root cause of alopecia?

Alopecia, an autoimmune condition that affects hair growth, is often linked to nutrient deficiencies. If you have this condition, understanding your unique genetic makeup can be crucial to ensuring that your body is absorbing and utilising the right nutrients effectively. 

Genetic variations, known as SNPs, can impact how your body processes certain vitamins, making it necessary for some people to consume the active forms of these nutrients. Over time, the diet I was following didn’t provide enough of these nutrients, so I became deficient in them, which led to chronic fatigue and hair loss. 


Vitamin deficiencies linked to alopecia

Vitamin A 

Firstly let’s talk about vitamin A. Vitamin A is essential for the growth and repair of skin cells, including the scalp. It also supports the production of sebum, which keeps your hair hydrated. 

However, certain SNPs, like those in the BCMO1 gene, can reduce your body’s ability to convert beta-carotene from plant foods into active vitamin A (retinol). If you have this genetic variation, you might need to focus on animal-based sources of retinol, such as liver, eggs, and dairy, or consider supplements that provide vitamin A in its active form. 

A common sign of vitamin A deficiency is the appearance of small, red or rough bumps on the back of the arms, a condition known as keratosis pilaris. These bumps occur when hair follicles become clogged with keratin, a protein in the skin, leading to a rough, sandpaper-like texture. 

Vitamin A plays a critical role in maintaining healthy skin by supporting the production and shedding of skin cells. When levels are low, the natural process of cell turnover is disrupted, which can cause keratin to build up and form these bumps. If you have alopecia, addressing vitamin A levels can help improve both skin and hair health.

Folate

Another critical nutrient is folate, which plays a key role in cell division and growth, processes that are critical for hair health. Folate deficiencies are often linked to hair thinning and loss. However, not everyone can efficiently convert folic acid (the synthetic form found in many supplements and fortified foods) into its active form, 5-methyltetrahydrofolate (5-MTHF), due to SNPs in the MTHFR gene. 

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase, which plays a crucial role in processing folate. Variants in the MTHFR gene can potentially lead to issues like elevated homocysteine levels and increased risk of nutrient deficiencies. Those with MTHFR mutations should opt for supplements containing 5-MTHF rather than folic acid to ensure optimal folate levels.

Omega-3

Next is omega-3s, which are anti-inflammatory and help nourish hair follicles, promoting healthy hair growth. However, those with certain SNPs in the FADS1 and FADS2 genes may have a reduced ability to convert plant-based omega-3s (ALA) into their active forms (EPA and DHA). 

EPA has strong anti-inflammatory properties, which help reduce inflammation in the body, making it beneficial for autoimmune conditions like alopecia. DHA is crucial for brain health, supporting cognitive function and promoting the development and maintenance of the nervous system.

Both EPA and DHA play key roles in overall health, including supporting heart health, reducing inflammation, and promoting healthy skin and hair. If you have these variations, you may benefit from consuming more EPA and DHA directly from oily fish or high-quality fish oil supplements.

Vitamin D

Then there is vitamin D, where a deficiency is common in people with autoimmune conditions, including alopecia, and is linked to hair loss. Genetic variations in the VDR gene (Vitamin D receptor) can affect how efficiently your body uses vitamin D. 

Think of the VDR gene like the speakers in a music system. When your body produces or absorbs vitamin D, it’s like the music being played—without the right speakers, you won’t hear it clearly. If you have certain genetic variations in the VDR gene, it’s like having faulty or low-quality speakers; even if there’s plenty of music (vitamin D) available, your body can’t “hear” or use it properly. This means you may need more vitamin D or better ‘speakers’ (supporting nutrients or higher doses) to get the full benefits. This means some people may need higher doses of vitamin D to maintain optimal levels. Getting your vitamin D levels tested and adjusting your intake based on your genetics can be an important part of your alopecia management strategy.

Vitamin B12

And lastly, vitamin B12 is crucial for cell growth and energy production, both of which affect hair growth. People with SNPs in the TCN2 gene may have trouble transporting B12 into their cells, even if they consume enough through their diet. In this case, the active form of B12, known as methylcobalamin or adenosylcobalamin, may be more effective than the synthetic form, cyanocobalamin.

Even more concerning, cyanocobalamin from sources like spirulina can block B12 receptors, making it harder for your body to absorb the more beneficial active forms of B12. When I was a vegetarian, I ate a lot of spirulina as a protein source but didn’t realise that this might be negatively impacting me based on my genetics.

Signs of vitamin B12 deficiency can include fatigue, weakness, difficulty concentrating, and neurological symptoms like tingling in the hands and feet or memory issues.

One key indicator is enlarged red blood cells (a condition called megaloblastic anemia), which occur because B12 is needed for proper red blood cell formation. Without enough B12, red blood cells grow larger than normal and are unable to function efficiently, leading to poor oxygen delivery throughout the body. This can result in additional symptoms like shortness of breath and pale skin.

This is one of the first nutrient deficiencies I identified in my early 30s and was the starting point for transforming my health and making dietary decisions that would benefit my body based on my genetics. 


The role of genetic and metabolomic testing

If you’re struggling with alopecia, understanding how your body processes key nutrients could be a crucial part of your recovery. Genetic testing can identify SNPs that affect your ability to convert vitamins into their active forms, while a Metabolomix panel, which I often refer to as the cell health test, provides insight into your nutrient levels and how well your body is metabolising them. These tests can guide you in making informed decisions about your diet and supplements, helping you address potential deficiencies that may be contributing to hair loss.

As a functional nutritionist, I offer personalised consultations that include these advanced tests to create a tailored plan for improving your health and supporting healthy regrowth. Whether it’s optimising your nutrient intake or identifying specific imbalances, these tools can provide valuable insights into your unique nutritional needs.

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The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London W1G & Harrogate HG1
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Written by V. J. Hamilton
Autoimmune Disease Expert | BSc (Immunology), DipION, mBANT
location_on London W1G & Harrogate HG1
After 25 years of suffering from multiple autoimmune conditions including alopecia, psoriasis and CFS, VJ discovered she could uncover the root cause of her issues to transform her health & live without symptoms. VJ now uses these same principles...
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