Vitamins That Are Good For Hair Loss and Thin
Adult age is often close to the threat of hair loss or more severe baldness. The following vitamins are good for hair loss and thin.
Although there is little evidence to suggest that certain vitamins can encourage your hair to grow faster, there are many studies showing that a deficiency of certain vitamins can cause thin, brittle hair, and even hair loss.
Ensuring that you are getting enough of this line of vitamins will help keep your hair healthy, long and strong.
If you are currently experiencing hair loss, it may be the result of a certain vitamin deficiency.
If that's the case, fixing it can be an easy affair without the need for complicated surgeries or prescription hair loss medications. Simply increasing your nutritional intake will help your hair return to normal.
Vitamins That Are Good For Hair Loss and Thin
Vitamin B Complex
Vitamin B is essential for helping the body regulate metabolism and maintain your central nervous system. There has been a lot of research on the relationship between B complex vitamins and hair loss.
The B complex vitamins include
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
The B vitamins are water soluble, meaning that the body will excrete what is not used up through your urine and sweat. Therefore, it is important to maintain healthy levels of B vitamins through diet.
Some of the best foods for getting B-complex vitamins include:
- Seafood such as oysters, salmon, scallops, and trout.
- Green leafy vegetables such as spinach, collard greens, turnip greens, and romaine lettuce
- Liver from beef, pork, lamb, or chicken
- Dairy products such as eggs, yogurt and milk.
- Processed meat products such as chicken, turkey and beef.
- Legumes such as edamame, lentils, kidney beans, pinto beans and chickpeas.
- Sunflower seeds
Vitamin B12 (cobalamin)
Vitamin B12, also known as cobalamin , is responsible for the production of red blood cells, which deliver oxygen and essential nutrients to all parts of the body, including hair follicles.
When you are deficient in B12 that is severe enough to affect red blood cell production, your body uses what it has to support vital organs to keep them alive.
Although a B12 deficiency can lead to hair loss, studies do not suggest that people without a deficiency can use B12 supplements to promote hair growth.
That said, getting an adequate intake of vitamin B12 is very important for health. The Office for Disease Prevention and Health Promotion advises that adults should get at least 2.4 micrograms of vitamin B12 each day.
Vitamin B7 (biotin)
Vitamin B7, also known as biotin, is known to stimulate the production of keratin in the hair and can increase the rate of follicle growth.
A 2016 study found biotin deficiency in 38% of 541 female participants who experienced hair loss.
As with vitamin B12, there is little evidence to support the use of biotin supplements to promote hair growth in healthy people.
However, there are other studies showing that vitamin B12 supplements are beneficial for regrowing hair in people with a deficiency.
While vitamin D itself may not have a direct or vitamin link to hair loss, research shows that vitamin D deficiency can seriously affect overall hair health.
A 2019 study found sufficient evidence of a link between vitamin D deficiency and alopecia areata, an autoimmune disorder that attacks hair follicles, leading to severe hair loss.
Most studies find that people with alopecia areata have lower levels of vitamin D.
There is also research showing that alopecia areata can occur with healthy levels of vitamin D, the symptoms can be much worse for people who are vitamin D deficient.
It should be noted that one 2016 study collected information from nearly 56,000 women in the United States and was unable to find any strong association between total vitamin D intake and hair loss associated with alopecia areata.
Another study found that low levels of vitamin D may be associated with androgenic alopecia, the most common type of hair loss in both men and women.
How to Get More Vitamin D
According to the Office of Dietary Supplements, adults should get about 15 micrograms of vitamin D each day.
However, experts also believe that this daily recommendation is too low for optimal blood levels of vitamin D, which they say is between 30 and 60 nanograms per milliliter.
If you think that you may have a vitamin D deficiency, you can easily get a blood test from your doctor to find out.
Apart from hair loss, other symptoms of a vitamin D deficiency include:
- Frequent illness or infection
- Frequent fatigue
- Bone, muscle, and back
- Wound healing is slow
One of the easiest ways to increase vitamin D levels is to spend more time in the sun. Sun exposure is an important method for the body to produce vitamin D synthetically.
Several foods contain significant amounts of vitamin D, but most include:
- Liver oil Cod fish
- Canned tuna
- Egg yolks
- Cow's milk, soy milk, orange juice, oatmeal, and cereals
You can also take vitamin supplements D, but be aware that consuming too much vitamin D can cause poisoning.
An overly high dose that can cause poisoning is more than 50,000 international units, or when your blood level of vitamin D is more than 150 nanograms per milliliter .
Although rare, vitamin D poisoning can cause severe health complications. The most common symptoms are frequent urination, vomiting, nausea, and weakness.
Vitamin E is a very powerful antioxidant, working to protect you from free radical damage, which plays a role in several diseases and types of cancer.
A 2013 study found that people with alopecia areata had significantly lower concentrations of vitamin E in their blood when compared to those who did not experience hair loss.
However, again a more recent 2019 review did not confirm these findings.
A 2010 clinical study found that taking tocotrienol supplements, a group of chemicals in the vitamin E family, helped improve overall hair health in people with alopecia and helped prevent hair loss.
In other words, this type of nutrient is a good vitamin for excessive hair loss.
Some people choose to apply vitamin E directly to their skin and scalp, but vitamin E is also available as a supplement in capsule or liquid form.
You can also increase your vitamin E by eating more:
- Oils such as wheat germ oil, hazelnut oil, sunflower oil, and almond oil
- Nuts such as almonds, pine nuts, and Brazil nuts, peanuts, and hazelnuts
- Seafood such as salmon, trout, and abalone
- Fruits such as mangoes, avocados, and kiwifruit
- Vegetables such as sweet red peppers and green radishes
- goose flesh
- Sunflower seeds
It should be noted that too much fat-soluble vitamin E can actually cause hair loss.
The most important and most suitable vitamins for healthy hair are likely to be vitamin D, vitamin B and vitamin E.
The most important thing of all is that you are not deficient in these vitamins: whether supplements above your nutritional requirements can help hair growth remains to be seen. .
More proper nutritional support is helpful, for most men, hair loss is genetic. Luckily treatments like minoxidil, finasteride, and hair loss shampoos can help.