Hair loss can be a source of embarrassment and distress for many people. It's normal to lose between 50 and 100 hairs a day, but when hair loss becomes more frequent, it could be a sign of a bigger problem. Medical conditions, stress, and vitamin deficiencies can all affect hair health. Fortunately, there are certain vitamins that can help with hair loss.
Biotin, also known as vitamin B7, is essential for stimulating keratin production and increasing follicle growth. Biotin deficiencies are rare, but those with biotinidase deficiency may be at risk. You can find this vitamin in many foods, such as eggs, meat, fish, nuts, sweet potatoes, and seeds. Vitamin A is also important for hair growth since hair cells are the fastest-growing part of the body.
Vitamin A helps produce sebum, an oily substance that moisturizes the scalp and keeps it healthy along with the hair follicles. A deficiency in vitamin A can lead to hair loss. Foods high in beta-carotene, which is converted to vitamin A, include sweet potatoes, squash, carrots, spinach, and kale. You can also find it in cod liver oil, eggs, yogurt and milk.
The recommended daily intake of vitamin A is up to 900 mcg for men and 700 mcg for women. Vitamin C is also important for hair health. It helps the body produce collagen and absorb iron which can help hair grow. Smoking, drinking alcohol, and having a poor diet can lead to vitamin C deficiency. You'll find vitamin C in citrus fruits, peppers, strawberries, tomatoes, and guavas.
The daily intake of vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Taking too much vitamin C could cause heartburn, muscle cramps, fatigue, skin redness, and possible kidney stones. Vitamin D deficiencies can cause hair loss conditions such as alopecia, female-pattern hair loss and excessive hair loss. People age 65 and older are more likely to have these deficiencies. To increase your intake of vitamin D you can incorporate fatty fish, cod liver oil, fortified foods (cereals, eggs bread yogurt) and mushrooms into your diet or soak up some rays of sunshine at noon. Vitamin E has the same antioxidant power as its vitamin C counterpart.
It helps curb oxidative stress by balancing the level of electrons in free radicals. People with health problems such as Crohn's disease or cystic fibrosis are more likely to have a deficiency in vitamin E. Vitamin E is an effective method for treating hair loss; a small study revealed that people who took vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds spinach avocados and almonds. Iron boosts the production of hemoglobin a protein found in the body's red blood cells which deliver oxygen to cells throughout the body helping them to repair and grow.
Iron deficiency can cause hair loss with women being the most susceptible. You'll find iron in foods such as eggs red meat lentils spinach oysters and clams. The recommended daily intake of iron is 45 mg; taking too much iron can lead to constipation stomach pain and vomiting. Zinc promotes hair growth and keeps the sebaceous glands surrounding the follicles working well. If you have a zinc deficiency you could experience hair loss; people most susceptible to zinc deficiencies are those who drink alcohol excessively people with Crohn's disease pregnant or breastfeeding women and people with chronic kidney disease.
You can find zinc in many common foods such as beef spinach wheat germ pumpkin seeds oysters and lentils. The recommended daily dose of iron is 11 mg for men and 8 mg for women drinking too much could cause loss of appetite cramps and headaches It can also lower good cholesterol. Vitamins can restore damaged hair prevent it from aging prematurely reduce hair loss and improve growth and volume However they are not a one-size-fits-all solution Consult your doctor if hair loss is due to stressful environments underlying medical conditions or genetic factors as they can create a specific treatment plan that could include vitamins.
Supplements That Can Help With Hair Loss
- Garden of Life mykind Organics contains specific nutrients such as zinc vitamin C B vitamins vitamin D and iron all of which are important for hair health (2 12 1).
- Pure Encapsulations B-Complex Plus contains all eight B vitamins and is certified gluten-free and transgenic.
- The FullWell prenatal multivitamin provides a wide spectrum of vitamins and minerals that may promote hair growth including B vitamins...
