Vitamin Deficiencies and Hair Loss

Vitamin deficiency can be a contributing factor to your hair loss. You may have tried different hair loss produces to combat your hair loss, to no avail. However, the key may lie in your own diet, and not getting enough vitamins can lead to hair loss. It’s impressive how much damage your hair takes when you don’t get the right number of daily vitamins. If you’re experiencing hair loss, you should incorporate your daily recommended allowance of vitamins to your diet. While there are many foods that support hair growth, we may not be able to eat all those foods to get enough vitamins. If this is the case, you may consider taking supplements. Some supplements for hair growth on the market provide several vitamins in each tablet while others offer only a particular vitamin.

Vitamin A

Vitamin A helps your scalp build up sebum, which makes your hair roots lubricated, and prevents your hair from drying out. There are many foods rich in vitamin A, including: spinach, carrots, apricots, and peaches, and meat and dairy products. You should get about 900 mg if you’re a male, 700 mg for females.

 

Vitamin B6

If your hair is starting to fall out, a lack of vitamin B will cause your hair to fall out. The vitamin will stimulate your hair growth, thanks to better blood circulation, and cell building. You can get this vitamin from liver, whole grains, eggs, and vegetables. Typically, adults need over 1 mg of vitamin B for females, and 1.7 mg for older males. To increase blood circulation in your scalp, you can also massage it with coconut oil or castor oil that is packed with helpful nutrients for hair growth.

 

Vitamin B12

For women experiencing hair loss, a vitamin B12 deficiency may be a culprit. It makes the hair stronger, and promotes growth of new hair. Chicken, eggs, milk, fish, bananas and sunflower seeds are ideal for anyone needing more vitamin B12. Adults should get over 2 mg of B12 a day to combat any deficiencies.

 

Biotin

Biotin is crucial to improving hair regrowth. It enhances the growth of new hair, thickens the hair shaft, and prevents hair loss. When facing a biotin deficiency, your hair becomes brittle, and results in split ends. Dairy products and liver are excellent sources of biotin. Adults should get around 300 mg of biotin in their daily diet.

 

Vitamin C

Not only does vitamin C make you feel healthy, it maintains healthy hair through red blood cell production. Better circulation allows your body to fix itself, and will help your hair look and feel healthy. Citrus fruits including kiwi, strawberries, and pineapple are rich in vitamin C. Adults should get around 60 mg per day, but only should get 46 mg per day to prevent scurvy.

 

Vitamin D

Vitamin D, mixed with calcium, makes your bones strong, and your hair stronger. While there is not much evidence, adding vitamin D to your daily diet doesn’t hurt. You can get your daily dose of vitamin D through dairy products, such as milk and eggs. Adults don’t need as much vitamin D as growing children, so a small dose will do the trick. Learn more about how vitamin D deficiency can lead to hair loss.

 

Vitamin E

For blood circulation, vitamin E is an excellent choice to help prevent hair loss. The blood circulates to your scalp, which makes the hair follicles stronger, and keeps them healthy. You can find vitamin E in olive and canola oil, nuts, seeds, and soybeans. Other beans contain vitamin E, allowing you to get your daily dose easily. Adults need about 1000 mg per day to meet the daily recommendation.

 

Inositol

While not a common vitamin, inositol keeps your hair follicles healthy, and builds up the membranes of your hair. You can use whole grains, citrus fruits, nuts, vegetables, and liver to get the right amount of inositol. Adults should ingest around 30 mg per day. Though it is not commonly known, most foods contain inositol.

 

Iron

Anemia is common for those that don’t get enough iron, and anemia can affect your hair growth. Reduction of blood cells prevents the body from fixing itself, and adding iron can be an effective way to combat hair loss. You can eat foods rich in vitamin C, such as spinach and citrus fruits. Lean meats also have plenty of iron to help your body maintain its health. Men should get around 20 mg per day, while women should get around 18 mg per day.

 

Magnesium

Promoting strong bones can help prevent hair loss, and can help with a variety of other ailments. You can get magnesium through meat, seafood, apples, avocados, bananas, dairy, nuts, and whole grains. The recommended daily intake should be 420 mg for older males, and 320 mg for older women.

 

Zinc

Getting enough zinc can help your hair loss, because it affects the function in your hair follicles. When the follicles are disrupted from creating new hair, you will notice it starting to fall out. There are zinc ointments and shampoos available, but you can get zinc from meats and seafood, or whole grains and nuts. Men should get at least 9 mg per day, and women should get around 11 mg per day, as well. It’s a crucial vitamin for your body, and getting enough has plenty of health benefits.

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