For many men and women, one of the most frustrating and confidence-shattering issues is hair loss. Hormonal imbalances, genetics, medications, and stress can all contribute to hair loss & thinning, but eating a healthy diet full of vitamins and minerals is one way to promote hair health and strength.
It lays out the essential vitamins and nutrients needed for healthy hair, and which ones will help prevent hair loss.
1. Vitamin A- Important for Hair Growth
Vitamin A is essential for cell growth, as in hair cells. It aids in sebum production, a natural oil that moisturizes the scalp to retain the health of hair follicles. Well-fed and well-hydrated scalp promotes healthy hair growth.
Food sources: Sweet potatoes, carrots, spinach, kale, and egg yolks.
Deficiency symptoms: Scalp that feels dry and flaky, dry hair that may result in hair loss.
But did you know taking too much Vitamin A can also lead to hair fall? Moderation is key.
2. Vitamin B Complex: Important for Hair Health
The B vitamins are important for hair health especially B7 (biotin) but B12 and B9 (folate) too. They also promote the formation of red blood cells, which carry oxygen and nutrients to the hair follicles.
Biotin (Vitamin B7): Biotin is one of the best known vitamins for hair growth, this vitamin is very useful for the strength of hair and its growth. This helps with the production of keratin, a protein that acts as the base construct of hair.
Vitamin B12: Apportant pour la fabrication de globules rouges, il améliore la circulation, assurant ainsi aux follicules pileux un bon apport en nutriments.
Folate (Vitamin B9): Folate contributes to the growth of healthy hair by helping to produce red blood cells.
Food sources: Eggs, nuts, seeds, leafy greens, fish and poultry.
Signs of deficiency: Thinning hair, fatigue, pale skin
3. 4. Vitamin C: Protects Your Hair From Damage
Vitamin C is another popular antioxidant that helps inhibit the aging of hair and loss of this precious hair. It also aids in the formation of collagen, a vital protein that adds to hair construction and prevents it from getting brittle.
Food sources: Citrus fruit, strawberries, bell peppers, and broccoli.
Deficiency symptoms: Dry, brittle hair that is prone to breaking.
Vitamin C also helps your body absorb iron, another important nutrient for hair health.
4. Vitamin D: Stimulates Hair Follicles
A lack of Vitamin D has been associated with hair loss, especially a type known as alopecia areata, where your immune system attacks hair follicles. It is a key component in generating new hair follicles as well as replenishing old ones.
Sources: Sunlight, fortified dairy foods, fatty fish, mushrooms.
Deficiency symptoms: Hair thinning, particularly on the crown of the head.
5. Vitamin E: Improves circulation to your scalp
Another powerful antioxidant known to enhance the scalp circulation and nourish the hair follicles is Vitamin E. Apart from that, its antioxidant properties play a big role in reducing oxidative stress on the scalp, making it an important vitamin for hair loss prevention.
Sources: Almonds, sunflower seeds, spinach and avocados.
Deficiency symptoms: Scalp woes, and thinning or dull hair.
6. Iron: Helps Hair Love to Grow
Iron is needed to make hemoglobin that carries oxygen in red blood cells to the scalp and hair follicles. Iron deficiency can cause anemia, which contributes to thinning and loss of hair.
Where you can find it: Red meat, spinach, lentils and fortified cereals.
Symptoms of deficiency: Thinning hair, fatigue, pale skin.
7. Not all of them, but definitely some of them: Zinc as a Key Mineral in Hair Regrowth
Zinc is involved in hair tissue growth and repair. It also keeps the oil glands surrounding the follicles functioning well, which are essential for healthy hair. Insufficient zinc leads to hair loss, dryness, and an inability for hair to grow.
Sources: Oysters, beef, pumpkin seeds and chickpeas.
Deficiency symptoms: Hair thinning and loss of hair and dandruff.
8. Omega-3 Fatty Acids: Promote Scalp Health
Omega-3 fatty acids are fatty acids that help maintain a healthy scalp and hair follicles. These fatty acids are beneficial for the scalp as they help in moisturizing, minimizing dryness and flakiness that can eventually cause loss of hair.
Sources: Fatty fish (salmon, mackerel), walnuts, flaxseeds and chia seeds.
Deficiency symptoms: Dry, brittle hair, and a dry, itchy scalp.
9. Proteins | The Hair Building Blocks
Protein, though not technically a vitamin, is crucial for keeping hair healthy. Hair is composed mainly of a protein called keratin. Insufficient protein intake causes a slowdown in hair growth and makes the hair weak and brittle.
–Sources: Chicken, turkey, tofu, beans, lentils and dairy products.
Conclusion
Well-balanced diet filled with vitamins and minerals are important for strong, healthy hair. Both vitamins A, B complex (especially biotin), C, D, E, omega-3 fatty acids, as well as minerals such as iron and zinc, are very important for keeping our hair healthy and preventing hair loss.
The best way to prevent deficiencies that contribute to thinning hair, while promoting the natural growth of healthy hair strands, is to consume a well-rounded diet consisting of nutrient-dense whole foods. If you are experiencing ongoing hair loss, however, it’s be prudent to speak to a healthcare professional to determine if there are any underlying medical conditions and to create a haircare routine individualized to your situation.
