Hair loss is a common condition that affects both men and women. While genetics play a big role, there are other factors that contribute to hair loss like stress, nutritional deficiencies, medications, and medical conditions. Magnesium is an essential mineral that plays many important roles in the body and some research shows it may help prevent and treat hair loss. In this article, we’ll explore the link between magnesium and hair loss.
What causes hair loss?
Hair grows in cycles and it’s normal to lose 50-100 hairs per day. However, some people suffer from excessive hair loss or balding which can be caused by:
- Genetics – Androgenetic alopecia is the most common type of hair loss. It’s driven by genetics, hormones and age.
- Stress – Both physical and emotional stress can trigger telogen effluvium, a temporary increased shedding of hair.
- Nutritional deficiencies – Not getting enough nutrients like protein, iron, zinc and vitamin D can impair hair growth.
- Medications – Certain drugs used to treat cancer, arthritis, depression and high blood pressure can cause hair loss.
- Medical conditions – Diseases like thyroid disorders, lupus and anemia can lead to excessive hair shedding.
- Hormonal changes – Postpartum hair loss in new mothers is very common due to dropping estrogen levels after giving birth.
- Damage – Bleaching, dyeing, straightening and aggressively styling hair can damage the follicles and cause hair loss over time.
Identifying and addressing the underlying cause is key to stopping and reversing excessive hair loss.
How does magnesium help with hair loss?
Although human studies are limited, there is some evidence that getting enough magnesium may help prevent and treat hair loss:
- Reduces inflammation – Some research links inflammation around the hair follicles (perifolliculitis) to hair loss. Magnesium decreases inflammatory cytokines and markers.
- Lowers cortisol – Elevated cortisol levels from chronic stress can damage hair follicles. Magnesium supplementation lowers cortisol.
- Increases IGF-1 – Insulin-like growth factor 1 (IGF-1) promotes hair growth. Magnesium increases serum IGF-1 concentrations.
- Regulates calcium – Excess calcium can deposit around hair follicles and inhibit growth. Magnesium modulates calcium channels and transport.
- Improves metabolism – Magnesium is needed for energy production, protein synthesis, hormone balance and detoxification – all important for optimal hair health.
Research also shows people with alopecia areata have lower red blood cell magnesium levels. This autoimmune condition causes patchy hair loss and is associated with chronic inflammation.
Studies on magnesium and hair loss
While human research is limited, several animal studies demonstrate magnesium supplementation helps improve hair growth:
- Mice fed a magnesium-deficient diet for 6 weeks showed inhibited hair growth and follicular development compared to controls. Hair loss was reversed with magnesium supplementation.
- In rats with induced alopecia areata, 6 weeks of magnesium treatment increased hair regrowth by blocking the inflammatory TGF-β cytokine, increasing IGF-1, and reducing cortisol.
- Topical magnesium as magnesium chloride reduced hair loss and increased IGF-1 in rats. It was also shown to improve hair shaft elongation.
The positive effects of magnesium were associated with reducing inflammation and oxidative stress around the hair follicles while enhancing factors that stimulate growth.
Magnesium-rich foods
Magnesium is found in a wide range of plant and animal foods. Good dietary sources include:
- Pumpkin seeds
- Spinach
- Swiss chard
- Almonds
- Cashews
- Black beans
- Edamame
- Avocado
- Salmon
- Bananas
A typical Western diet only provides around 50% of the recommended daily magnesium intake. So even without overt deficiency, increasing magnesium-rich foods may support hair health.
Magnesium supplements for hair loss
If you’re already getting enough magnesium from your diet, supplements may not provide added benefit. However, those with a deficiency can experience significant hair regrowth with supplementation.
Talk to your doctor about testing your magnesium levels. Supplement forms like magnesium glycinate, citrate and threonate have good bioavailability. The recommended daily amount is 310-320 mg for women and 400-420 mg for men.
Magnesium is very safe but too much can cause diarrhea, nausea and abdominal cramps. Don’t exceed the upper limit of 350 mg per day unless directed by your doctor.
Other ways to use magnesium for hair loss
In addition to dietary sources and supplements, some people use magnesium topically to improve hair growth:
- Magnesium oil – Magnesium chloride flakes dissolved in water makes magnesium oil. Apply to scalp and massage in before rinsing.
- Magnesium shampoo – Shampoos with magnesium chloride hexahydrate can help nourish follicles and reduce inflammation.
- Magnesium masks – Making a hair mask with magnesium oil, aloe vera gel and essential oils provides a nourishing treatment.
Always do a patch test before wide-spread topical use. Using magnesium along with massage may enhance absorption. But more research is needed to confirm effectiveness.
Other nutrients for hair loss
While magnesium shows promise for supporting hair growth, there are other important nutrients to consider:
- Iron – Ferritin should be over 70 ng/mL. Iron deficiency is a very common cause of hair loss.
- Vitamin D – Optimal levels help regulate growth cycles. Shoot for 50-70 ng/mL blood levels.
- Protein – Hair is mostly protein. Aim for 1 gram per kilogram body weight daily.
- Zinc – Zinc deficiency contributes to telogen effluvium. Supplements may help.
- Biotin – Small amounts of biotin are needed to generate keratin for hair growth.
Work with a knowledgeable healthcare practitioner to test levels and determine which nutrients you may specifically require for battling hair loss.
The bottom line
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. Research shows it reduces inflammation, balances hormones and stimulates factors involved in the hair growth cycle.
While evidence is stronger in animal studies, there are several logical mechanisms by which magnesium could improve hair loss in humans.
It’s unlikely excessive hair shedding or balding can be completely reversed with magnesium alone. But ensuring optimal intake from both food and supplements provides important support for overall hair health.