Last Updated on: 30th May 2023, 04:20 pm
Hair loss is a common challenge that can affect a person’s self-esteem along with their appearance.
But did you know that hair loss can also be a signal indicating other health problems occurring within the body?
Therefore, if you are currently suffering from hair loss, including these supplements or vitamins and minerals may help remedy this.
Here is a list of vitamins that can help with hair loss:
1) Vitamin D
Vitamin D deficiency and hair loss have been linked in patients suffering from androgenetic alopecia, telogen effluvium, and alopecia areata.
This is because vitamin D plays a crucial role in the formation of many diseases.
Alopecia areata is an autoimmune disease that occurs when the body attacks the hair follicles, preventing proper hair growth.
Having enough Vitamin D can help create new hair follicles as well as your skin and bones healthy.
A vitamin D deficiency can also cause mood swings, fatigue, chronic pain, muscle weakness, and high blood pressure.
2) Biotin
Anyone who has suffered from hair thinning has definitely heard of biotin before.
This is because biotin deficiency can cause hair loss and brittle nails.
It is possible to get enough biotin from a well-balanced diet.
Oftentimes, biotin deficiency occurs due to genetics, smoking, antibiotics, and certain acne medications.
Biotin deficiency can be reduced by consuming plenty of dark green vegetables as well as a supplement to support the body’s production of keratin and collagen.
3) Iron
The body needs iron to create hemoglobin, which helps deliver nutrients and oxygen to cells.
If you have iron deficiency anemia, one of the biggest symptoms will be hair loss.
This is because your body goes into survival mode and only delivers oxygen to the fundamental organs.
Iron is involved in many critical physiologic processes within the hair follicle and iron deficiency may play a role in female pattern hair loss or chronic telogen effluvium.
Other symptoms of iron deficiency anemia include:
- Fatigue
- Shortness of breath
- Sore tongue
- Brittle nails
- Restless leg syndrome
You can encourage new hair follicles and more iron in your system by taking an iron supplement and eating more broccoli, berries, and leafy vegetables.
4) Zinc
Zinc is responsible for keeping the oil glands around the follicles working along with encouraging tissue growth and repair.
It also helps keep hormone levels regulated and is essential for DNA and RNA synthesis as it aids rapid hair follicle growth and helps stabilize cell growth.
It isn’t common to have a zinc deficiency but it is often present in people with eating disorders.
This deficiency can affect many biochemical processes and aids cell production, hormone levels, and protein synthesis.
Individuals suffering from vitamin A or vitamin D vitamin deficiency, have a higher chance of being diagnosed with a zinc deficiency as well.
To keep zinc levels healthy, include wheat germs, pumpkin seeds, and soy products in your diet.
5) Selenium
Much like zinc, selenium is another trace mineral that can support healthy hair growth.
However, it is important to remember that consuming too much selenium and zinc can also cause hair loss.
Selenium has special antioxidant properties that help:
- boost the body’s metabolic functioning
- maintain hormonal balance, especially in the production of thyroid hormones
If you would like to increase your selenium, you can include these foods in your diet:
- Brazil nuts
- Rice
- Whole-wheat bread
- Beans
6) Vitamin E
Vitamin E is a fat-soluble vitamin that is also an antioxidant to help protect the cells in your body from damage.
However, for hair health, it is best applied as an oil directly onto the scalp or hair to combat hair shedding.
This is because it is well known to be nourishing and hydrating on the skin.
If you find yourself being Vitamin E deficient, you can consume plenty of leafy green vegetables, sunflower seeds, and nuts.
For hair loss treatments, you can apply the oil to maintain healthy hair growth.
7) Folic Acid
Folic acid is often found in prenatal supplements because it plays a significant role in fetal development.
It also stimulates cell growth which, in turn, boosts hair growth.
However, having a folic acid deficiency can cause hair loss and lead to premature graying.
If you are looking to add more folic acid into your diet, here are some foods you can enjoy:
- broccoli.
- brussels sprouts.
- leafy green vegetables, such as cabbage, kale, spring greens and spinach.
- peas.
- chickpeas and kidney beans.
- breakfast cereals fortified with folic acid.
8) Essential Fatty Acids
Fatty acids such as Omega-3 and Omega-6 will aid hair growth and reduce inflammation in the body.
It is good to consume enough of these vitamins as they can help with hair loss and improve the overall health of your body.
Foods high in fatty acids include:
a) Omega-3
- Salmon
- Mackarel
- Tuna
- Herring
- Sardines
- Flaxseeds
- Chiaseeds
- Walnuts
b) Omega-6
- Walnuts
- Safflower oil
- Tofu
- Hemp seeds
- Sunflower seeds
- Peanut butter
- Avocado oil
- Eggs
If you’re living with a fatty acid deficiency, you could lose hair from your brows as well.
9) Vitamin C
Vitamin C is a popular vitamin to improve your immune system.
It is a powerful antioxidant that also helps the body produce collagen which contributes to healthy hair growth.
You can introduce more vitamin C into your diet and avoid vitamin deficiencies by eating blackcurrants, kiwi fruit, kale, oranges, strawberries, and guava.
10) Amino Acid
A protein and amino acid deficiency can lead to hair loss and thinning.
Amino acids help the body function by boosting tissue repair and hormone regulation.
For a healthy amino acid intake, make sure you’re eating a diet rich in lentils, seeds, cabbage, spinach, avocado, asparagus, and soybeans.
Conclusion
It is important to remember to never self-diagnose.
If you suspect you have certain vitamin deficiencies, it is best to visit a doctor to do a test to check if you are in fact suffering from any deficiency.
Sometimes, hair loss can be caused by a disease instead of a lack of dietary supplements.
A doctor can test for vitamin deficiencies, make diet and supplement recommendations, and potentially recommend other forms of treatment.
It may also be possible to have multiple types of hair loss at once, so it’s important to get an accurate diagnosis.
