Hair loss can be hereditary. It can also result from stress, environmental factors and certain vitamin deficiencies.
One in two men over the age of 50 suffers from hair loss. To treat or prevent hair loss, you need to get to the root of the problem.
Supplementing the diet with the right nutrients and vitamins for hair loss is essential.
Vitamin A is probably best known for its vital role in vision health and blood circulation. However, it is also one of the important vitamins for hair loss prevention. Vitamin A helps promote oily secretions of the scalp, helping keep hair follicles healthy. It has also been prescribed for treatment of skin conditions such as psoriasis and acne.
Adults need 700 to 900 mcg per day to stay healthy. It is found in a variety of foods, including milk, eggs and organ meats, as well as colorful vegetables such as squash and red and yellow bell peppers. When taking supplemental vitamin A, retinol is considered the most absorbent form. Adults can take as much as 3,000 mcg without adverse reactions. However, extremely high doses may interfere with certain prescription medications. Check with your medical doctor before taking vitamin A therapeutically.
Vitamin B actually refers to a collection of nutrients known as B complex. There are eight B vitamins: B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 or pantothenic acid, B6 or pyridoxine hydrochloride, B7 or biotin, B9 or folic acid, and B12 or cyanocobalamin. They can be found in a variety of foods, including meats, egg yolks, dairy products, whole grains and dark green leafy vegetables. Stress and certain environmental factors may deplete B vitamins in the body.
One of the many roles of B complex is to strengthen hair follicles and protect against hair loss. B5 helps produce more hair, while folic acid (B9) assists in cell development. B6 and B12 help prevent premature graying by increasing melanin, the chemical which gives hair and skin their color. Additionally, niacin (B3) helps by increasing circulation to the scalp.
Each B vitamin has its own recommended daily requirements. The best way to ensure you are getting adequate amounts is to eat a variety of whole foods each day and supplement with a daily B complex vitamin.
Ascorbic acid, also known as vitamin C, is a natural antioxidant, protecting the body against free radical damage. Antioxidants help promote healthy skin and scalp by flushing toxins from the body. Like vitamin A, vitamin C also helps promote circulation, keeping the skin and scalp nourished.
Natural sources of vitamin C include fruits and vegetables, especially citrus fruits. Adults need at least 70 to 90 mg per day for proper health. However, therapeutic doses are as high as 2,000 mg daily. For better skin and scalp health, supplement the diet with 500 to 1,000 mg of vitamin C.
Vitamin E is among the antioxidant vitamins, and is among the essential vitamins for hair loss prevention. Vitamin E prevents hair loss and promotes growth by keeping the skin and scalp soft and supple.
Vitamin E is naturally found in vegetable oils, nuts and seeds. Adults need a minimum of 15 mg per day. For healthy skin and scalp, include vitamin E in your daily vitamin regimen.
Biotin (Vitamin H)
Biotin, also referred to as B7 or Vitamin H, is one of the best vitamins to both treat and prevent hair loss. It is clinically proven to prevent hair loss as well as premature graying. In fact, one sign of biotin deficiency is thinning hair. Biotin is also used to strengthen skin and nails.
Adults need at least 30 mcg of biotin each day. It can be obtained from foods such as yeast, eggs whites and dairy products. In addition, it may be found in many multi-vitamins and B complex supplements.
Protein is an essential building block for all tissue in the body. 90% of the hair shaft is comprised of protein. When added to shampoo and conditioners, protein can help protect the hair against damage.
Protein is one of the three main macronutrients required by the body to be healthy. It is mainly found in animal foods such as fish, meat, eggs and dairy products. It can also be found in some plant foods such as dried beans, lentils, nuts, seeds and soy products. For healthy hair, ensure that you have adequate protein in the diet.
Zinc is a trace mineral essential for healthy skin and scalp. It also is required for the body to make proteins. It can help reverse scalp problems and promote hair growth. It also helps boost the immune system by fighting invaders such as bacteria and viruses.
Adults need 8 to 11 mg per day. But therapeutic doses are as high as 40 mg. Zinc is found naturally in foods such as meat, eggs and seafood, but is also included in many multi-vitamins.
1. EasyHairlossPrevention.com –
2. HairLossTreatment-s.com – http://www.hairlosstreatment-s.com/vitamin-and-hair-loss.html
3. NIH Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/list-all/
4. National Institutes of Health, Biotin – https://medlineplus.gov/druginfo/natural/313.html