What Vitamins to keep my hair from falling out?

Many suffer from excessive hair loss, but few understand the importance of vitamins for hair growth and thickening. If you want to have healthy hair, you should have a well-balanced diet, containing all the essential vitamins for hair growth.

There are 13 essential hair vitamins needed for healthy hair; they include vitamins E, K, A, D, C, niacin, pantothenic acid, thiamine, riboflavin, biotin, vitamin B-12, vitamin B-6, and folic acid. Of these 13 nutrient protein elements, vitamins D and B (especially niacin and biotin) are essential for hair. A deficiency in one of the above vitamins or minerals is likely to cause weak hair growth or hair loss. Let’s briefly analyze 10 of the essential vitamins and nutrients for hair growth.

Vitamin D

Vitamin D is vital for healthy bones, skin, and hair. It is a necessary vitamin for the creation of new follicles. According to a Harvard study, the absence of vitamin D receptor (VDR) leads to the development of alopecia. Vitamin D, in combination with chemicals, reactivates dormant follicles, and this results in new hair growth. An adult person must obtain 15 micrograms of vitamin D daily. However, more than one billion people worldwide suffer from vitamin D deficiency.

The best natural sources of vitamin D are fish, cereals, mushrooms, enriched orange juice, and low-fat milk. Exposure to direct sunlight can also help the body produce vitamin D. It’s essential to know that the consumption of vitamin D supplements is not a good idea, as it can help the development of adipose tissue to dangerous levels if it is consumed in excess. It is taking more than the required amount of vitamin D can also lead to high levels of calcium in the blood, leading to kidney problems and other health risks.

 

Vitamin B

The best vitamins for hair growth are B complex vitamins. B vitamins also regulate metabolism and coordinate the central nervous system. The vitamins of the B complex rank at the top of the list of the best vitamins for the hair. B vitamins are essential for healthy hair and skin. It contains cobalamin (B-12), biotin, and niacin, which are particularly needed for reinforced hair.

The best sources of vitamin B are natural foods such as whole grains, avocado, cauliflower, carrots, dark green leafy vegetables, poultry, eggs, beef liver, nuts, soy, and legumes. Vegetarians who are generally deficient in B vitamins may take supplements.

 

Vitamin C

Vitamin C is, in general, known for its importance in creating a healthy immune system and providing antioxidants. One of the most common causes of hair loss is vitamin C deficiency. People who have deficient levels of vitamin C in the blood usually have dry, brittle hair that is easily prone to falling. Studies in the area have found that ascorbic acid 2-phosphate stimulates the growth of dermal papilla cells and promotes lengthening of hair stems in isolated hair follicles in the culture.

Vitamin C plays a significant role in collagen synthesis that determines the health of skin and hair. Vitamin C is necessary for the maintenance and functional improvement of tyrosine (amino acid). It is this amino acid that maintains the structural integrity of hair strands and hair follicle cells. The antioxidant properties of vitamin C contribute to the re-growth of hair. It works by preventing hair follicle cells from suffering oxidative damage.

 

Vitamin E

You have certainly seen ads on vitamin E supplements and gels that help promote hair growth. Vitamin E has a significant role to play in healthy hair growth. This vitamin has antioxidants that help build and repair tissue. Some studies have found a strong link between oxidative stress and alopecia. Most patients with alopecia usually have lower levels of antioxidants and a higher lipid peroxidation index.

Tocotrienols belong to the vitamin E family and are known to be potent antioxidants. When vitamin E is applied to the scalp, it reduces inflammation and repairs damaged follicles. Through this process, repaired follicles promote hair growth again. Vitamin E deficiency can lead to overall poor health of hair such as dry hair, split ends, and hair loss. The best dietary sources of vitamin E are green vegetables, cabbage, oils, and nuts.

Iron

Many women and men have iron deficiency (anemia). One of the visible symptoms of iron deficiency is excessive hair loss and brittle nails. Hair loss due to iron deficiency occurs because of low hemoglobin levels in the blood. Hemoglobin is the protein molecule in red blood cells that carries oxygen used for the growth and repair of body cells, including hair follicles.

Temporary hair loss due to iron deficiency is called telogen effluvium. The best sources of iron are beef, poultry, seafood, beans, dark leafy greens, such as spinach, dried fruits such as grapes and apricots, and iron-fortified cereals, bread and pasta.

Magnesium

Magnesium is an essential mineral for hair. In addition to hair loss, magnesium deficiency also affects the thyroid, your metabolism, the cardiac nervous system, the musculoskeletal system, the digestive system, and more.

Lack of magnesium, especially in women, leads to premature graying of hair, thinning of hair, and growth of facial hair. The best dietary sources of magnesium are fermented foods such as yogurt, kefir, sauerkraut and kombucha, pumpkin seeds, spinach, quinoa, millet, wild halibut, almonds, sunflower seeds, and dark chocolate.

Reduce alcohol and caffeine consumption by preventing the absorption of magnesium from dietary sources. You can buy magnesium oil as a spray and apply it daily to places where you have lost hair. It is one of the leading supplements for hair loss. Avoid dying, straightening, or perming your hair until your magnesium level is average.

Protein

If you have dry, brittle, or weak hair, it probably means that you do not have enough protein in your diet. People who follow a low protein diet often suffer from severe hair loss. Proteins help the body produce keratin, which is the most fundamental element in the hair structure. Hair is more prone to breakage when it contains little keratin.

According to the health authorities, women between the ages of 31 and 50 should consume 140 grams of protein a day, and young women between the ages of 19 and 30 should consume 160 grams of protein. Choose chicken, turkey, fish, dairy, and eggs as the best sources of high-quality protein. The best sources of plant-based protein are quinoa, spinach, broccoli, bean sprouts, nuts, etc.

 

Niacin

Niacin, also known as nicotinic acid or vitamin B3, plays a significant role in the healthy growth of hair. It is a water-soluble vitamin that is necessary for the body to convert food into energy. Extreme fatigue and lassitude are characteristic symptoms of niacin deficiency. People taking niacin supplements may experience a “flush”. This vitamin widens the capillaries, allowing increased circulation of blood flow to all parts of the body, including hair follicles. However, excessive consumption of niacin supplements has adverse health effects.

Niacin stimulates hair growth and minimises cholesterol buildup under the scalp. Accumulated cholesterol on the scalp is dangerous because it is converted to the enzyme 5 alpha-reductase, which causes alopecia. Shrimp, fish, lean red meat, dairy products, beans, almonds, carrots, and celery are all rich in niacin.

Biotin

In recent times, there is a lot of publicity on biotin supplements for hair growth, one of the hair supplements that are in high demand today. Biotin, also called vitamin H, is part of the B vitamins complex. Studies have shown that biotin deficiency results in hair breakage and loss, as well as cracked and brittle nails. On this basis, it is assumed that the consumption of biotin-rich foods or the use of biotin pills would contribute to hair growth and hair loss arrest. Biotin is naturally present in a variety of foods such as halibut, Swiss chard, liver and kidney, eggs, dairy products, wheat products, carrots, nuts, some soy, vegetables, fruits, beans, and mushrooms.

 

Zinc

Zinc is a trace element in the human body. Without it, a lot of biochemical processes in the body would be affected partially or totally. Zinc is an essential mineral for the health of hair, nails, and skin, a nutrient essential for hair growth. Interestingly, zinc deficiency in the body is caused by deficiencies in vitamins A and D. The most important and most noticeable sign of zinc deficiency is hair loss. Zinc is necessary for healthy constitutive cells, regulation of hormones, and contributes to the absorption of other vitamins and minerals.

A large number of dermatologists generously recommend zinc supplements for hair growth and prevention of hair loss. According to research, a deficiency of zinc causes a degradation of the structure of the proteins that make up the hair follicle. Weakened follicles will result in hair loss and retarded hair growth. This mineral is essential for the production of DNA and RNA, which are necessary for the multiplication of hair follicles that cause better hair growth. There are also some studies highlighting the effectiveness of zinc in the removal of dandruff on the scalp. Indeed, zinc, iron, and magnesium are the main ingredients in most hair growth treatments.

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