INTRODUCTION
Current research has found out that many men and women who have hair loss report feelings of depression, self-consciousness and low self-esteem. This tends to have more effect on women compared to men especially because society places such an emphasis on beautiful hair and hair as a source of women’s femininity and beauty. Hair loss can be caused by factors ranging from illness, medication, poor diet, hormones and over-styling. Any one of these causes can interfere with hair growth and can prevent hair follicles from growing new hair. For women, hair loss symptoms may be thinning hair or gradually more exposed scalp on the top of the head. For men, you may find a growing bald spot on top of your head. It is also said that majority of people start losing hair gradually at the age of fifty. This may be attributed to losing hair due to aging hormones, women’s hair in this case tends to be temporary, while for men it is often permanent. Hair loss that is caused by poor dieting is called telogen effluvium, a temporary hair loss condition that causes hair that is usually in the anagen (growing) stage to be prematurely pushed into the telogen (resting) phase of the hair growth cycle, triggering hair to fall out. Hair loss can be naturally treated by eating vitamins and supplements, and minerals for hair loss, such as Vitamin C, Biotin, Niacin, Iron and Zinc.
Vitamin C
Vitamin C can help boost our immunity, protecting us against frequent colds and other diseases. Vitamin C can also help strengthen hair and help it grow. That is partly because vitamin C helps the body produce collagen,a vital protein for healthy hair, skin and nails. Additionally, vitamin C is considered an antioxidant that fights free radicals that damage body tissue. Free radicals have been known to damage hair, making it weak and brittle. If you notice your hair breaking a lot or shedding, it may be due to vitamin C deficiency. While you can simply take a vitamin C supplement, researchers say it is best to load up on nutrients from whole foods. Some foods that are high in vitamin C include fruits like oranges, papayas, strawberries, kiwi and vegetables like,broccoli, kale, Brussels sprouts and red bell peppers. Along with consuming nutritious food, there are a number of great hair care products that are infused with vitamin C which can prevent hair loss.
Biotin
One of the most commonly known vitamins to promote strong hair is biotin, a B-complex vitamin that is sometimes referred to as Vitamin H. Biotin promotes healthy hair by increasing its elasticity and protects against dryness, which also helps prevent breakage. Nonetheless, Biotin helps produce keratin, a primary component of healthy hair. It also believed that biotin can slow down age-related graying.
While Biotin deficiency isn’t common, some of the symptoms, which may alert you to the need to supplement, are hair loss (sometimes resulting even in eyebrow and eyelash loss), chronic conjunctivitis, dermatological issues, and even mild depression. Thankfully, deficiency and deficiency related symptoms are fixed simply by either taking it orally or by getting it through the following foods: Brown rice, Bulgur, Green peas, Lentils, Oats, and Brewer’s yeast.
Vitamin A
Vitamin A is a commonly known antioxidant also known as retinol. It is widely used as a means to promote healthy hair.Vitamin A helps to produce healthy sebum, an oily substance secreted by the scalp, which keeps hair from drying out and breaking off. In addition,Vitamin A fights free radicals that weigh your hair down. Vitamin A is found in the following foods: Cod liver oil, Krill oil, Carrots, Spinach and Peaches. While Vitamin A is essential to healthy hair, you must exercise caution, as too much Vitamin A can lead to toxicity and can actually result in the opposite effect – hair loss.
Niacin
This vitamin helps to nourish the scalp, promoting healthy hair growth. Without adequate amounts of niacin, your hair stands the chance of becoming brittle, lifeless, and may even fall out. Niacin deficiency is a condition called pellagra. Signs of pellagra include delusions or mental confusion, diarrhea and Scaly skin sores. Foods that contain niacin include turkey, chicken breast, tuna, mushrooms, and avocado.
Vitamin E
While vitamin E is one of the most overlooked vitamins, it’s an antioxidant that repairs and builds tissue, which is essential for healthy hair growth. Vitamin E is often referred to as the “good skin” vitamin, but its assistive properties go far beyond the skin. Vitamin E also helps the body’s blood circulation by increasing oxygen uptake, which in turn aids the body in producing new hair. In addition, some believe that Vitamin E has an effect on the body’s immune function, further increasing its potential to reduce hair loss risk. Along with eating vitamin E-rich foods (such as almonds, seeds, avocado, and broccoli) people are raving about the benefits they reap from its topical use. When you apply hair products that have vitamin E to your scalp, it helps reduce inflammation, increases blood circulation, boosts oxygen supply, and repairs damaged hair follicles. Officials recommend massaging vitamin E oil into the hair and scalp at least twice a week to promote hair growth.
Pantothenic acid
Pantothenic acid, also called Vitamin B5, is not a commonly known vitamin, but is highly effective in the prevention of graying due to aging. In addition, it can help reduce the natural loss of hair due to aging. Pantothenic acid is believed to help strengthen hair follicles and their cells, allowing them to function properly. In addition, pantothenic acid also helps your scalp get rid of dead skin, clearing the way for new growth to occur. Pantothenic acid can be found in many Vitamin B5 complex vitamins, but can also be found in various foods, such as whole grains and eggs.
Inositol
Inositol is, unofficially, grouped into the Vitamin B group of vitamins. It’s certainly not a commonly known vitamin, but is responsible for a number of support functions within the body.Inositol aids in the health of cell membranes, particularly those in the eyes, intestines, brain, and bone marrow. However, one of the most recent findings show that men who took an extra dose of inositol daily reported that their hair loss had improved, with less hair falling out.While Inositol can be produced by the body through the natural process of breaking down glucose, it can also be found in beans, Citrus fruits and cantaloupe, whole grain breads and Brewer’s yeast.
Vitamin D
A lot of people globally are not getting enough of this important “sunshine” vitamin that promotes healthy follicle growth. One way to boost vitamin D levels is to spend some time outside busking in the sun. You do not need that much in order to keep your body synthesizing its own Vitamin D — just around 15-20 minutes every day. While this is not difficult during the warm summer months, you may not be able to soak up enough sun during the winter. That is where supplements and food come into play. Some vitamin D-rich foods include fatty fish (like salmon and tuna), eggs, mushrooms, and milk.
B Vitamins
Often referred to as vitamin B complex, all eight B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) play a large role in keeping us healthy. B vitamins affect our energy, metabolism, nerves, muscles, skin, nails, and hair. As a whole, vitamin B complex promotes cell growth and division, which is important for healthy hair growth. To make sure your body is not vitamin B deficient, it is important to replenish your bodys’ supply daily. That is because this type of vitamin is water-soluble, meaning the body cannot store it. Rather, whatever the body does not use gets flushed out of your system through your urine. Some warning signs of deficiency include feeling weak or tired, bruising easily, hair not growing as fast as it used to .Vitamin B12 is the most important of the B vitamins, but for best results try to include them all in your daily diet plan. Again, the best way to load up on B vitamins is through the foods you eat. Some sources of B vitamins include meats, eggs, nuts, grains, and vegetables. If your diet is lacking in B vitamins, though, you can take a daily supplement. Additionally, some hair care products contain B vitamins for extra support will be great for hair growth.
Iron
While not a vitamin, iron is an important mineral that your body needs in order to function properly. One way iron benefits the body is by strengthening hair and promoting growth. Without iron, doctors say your hair can become dull, thin, and dry. To find out if you are lacking in iron you can go for a simple blood test. Foods that are rich in iron include red meat, oysters, and spinach.
Another mineral that your body needs in order to function properly is magnesium. Eating a diet filled with magnesium-rich foods such as salmon, nuts, and seeds, is one way to make sure you’re giving your scalp what it needs to grow strong and healthy hair. Unfortunately, nearly 80 percent of Americans are magnesium deficient. A lack of magnesium has been linked to heart attacks, type 2 diabetes, constipation, anxiety, depression, and chronic fatigue.
Protein
While protein may not be a vitamin, it is essential for healthy hair. That is because hair is mostly made of protein. If you don’t consume enough, your body will not be able to feed your hair follicles, making hair dry and brittle.
While many hair care products contain ingredients that are centered around protein, it’s always a good idea to eat enough of it in your diet too. Vegans and vegetarians need not fret, there are plenty of plant-based sources of protein, like quinoa, spinach, broccoli, and more. Protein helps the hair grow strong and also helps the speed at which it grows. If you’ve noticed sluggish growth, first check your protein intake.
Zinc
They say to cover your vitamins from A to Zinc and that is certainly a smart choice if you’re looking for healthy hair growth. A zinc deficiency can weaken your immune system, leading to poor digestive health, throw your hormones out of wack, and play a part in lackluster hair growth. The good news is that it is not too hard to keep up with your zinc requirements. Some foods that are rich in zinc include pumpkin seeds, chickpeas, mushrooms, garlic, spinach, and yogurt.
Products that contain natural vitamins that prevent hair loss
Hair loss is a thing of concern and it is logic for an individual to take measures to prevent this but wasting your money on hair-care products, hair-growth systems, and vitamin supplements that don’t work is not a good thing.There are tried-and-true solutions you can turn to, if you can get past the razzle-dazzle of the numerous shams carefully designed to take your money while preying on your insecurities around hair loss. Below are some of products that have been tested to give satisfying results against hair loss:
Hair Essentials acts almost like a multivitamin for your hair, with a wide range of ingredients from zinc and iodine to Chinese herbs like hanliancao (said to stall premature loss of hair color and graying). “Zinc is necessary to produce carotene in the body, which boosts hair growth,” Hart says. “Bamboo and horsetail are sources of silica, which builds hair strength and elasticity. It also has vitamins A and C, which are general beauty vitamins great for repair and renewal. ”
Hum uses nutrition science that that each target a specific beauty issue, from stronger nails to clear skin. This hero product, Red Carpet, is filled with essential omega 3 and omega 6 fatty acids and vitamin E, all from plant sources, to support fuller, shinier hair. The pills are encapsulated in algae instead of gelatin, so they are vegan, plus free of gluten, GMOs, artificial colors, and preservatives.
With vitamins A and C, Neal’s Yard Beauty Boost is a carefully sourced supplement for skin and nails in addition to hair. “The copper in here is wonderful for producing pigment in your hair, which is important for vibrant color,” There’s also selenium added for hair elasticity, and a pinch hitter—boswellic acid, AKA frankincense, which can strengthen hair roots.
Be well by Dr Frank Lipman Hair, Skin and Nails formula
Be Well’s hair supplement by Dr. Frank Lipman contains a list of B vitamins. Why? All of the Bs are important for hair growth. “Each contributes in little ways for color or strength or both.” It also has a surprising ingredient, green tea extract, “which is probably because caffeine can decrease levels of a hormone that stalls the growth of hair follicles.”
With vitamin B-5 (or pantothenic acid, where the shampoo Pantene gets its name), plus iron, the Aviva Hair Revitalizer “helps prevent thinning hair,” Plus, “it has pumpkin seed oil, which is a healthy fat for a healthy scalp.” Another ingredient is iodine, which promotes a healthy thyroid function. One of the signs of a deficient thyroid in women is early hair loss.
Unlike most other hair supplements on the market, Nourage contains hydrolysated keratin, a form of the protein that sounds a lot like the one your body makes for skin, nails, and hair—but this one is made in the lab. (And it may not be vegan.) It has key backup minerals in “silicon, particularly great for hair thickness, and carotene, which is an important protein for hair in your diet, as well as cellulose, which can make your hair stronger,” Hart says.
Biotin, or vitamin H, is perhaps the most well-known supplement for hair. “The drawback is, it’s not the only B vitamin you need for hair and nails,” Hart warns. However, cosmetic dermatologist Dr. Tanzi argues that biotin is one of few ingredients to have scientifically been shown to help hair health. “The reason it helps is not entirely known, but it’s speculated that it improves some of the proteins in the hair shaft itself,” Dr. Tanzi explains.
Olly undeniable beauty
Some people don’t like swallowing pills, so of course there are gummy supplements for hair growth, too. These pack a blend of biotin, vitamin C, and borage oil, an oil made from a plant with the highest known naturally occurring amount of GLA (an omega 6 fatty acid thought to boost hair and skin health). All of the colors, flavors and sweeteners are derived from fruits, vegetables, and herbs too.
Conclusion
We lose on average 100-150 hairs per day, and hair grows at an average of ½ inch per month. But when you notice more extreme hair shedding or slowed hair growth than this, it could be a hair loss symptom. On average, human hair grows about six inches every year. Loading up on the 11 vitamins and minerals I mentioned above will help your hair reach that length. Some other things you can do to support healthy hair growth include:
- Stop using heat on your hair (hair dryers and straighteners)
- Don’t wash your hair every day
- Get regular haircuts to prevent split ends
Naturally, vitamin supplementation alone will never take the place of a healthy, balanced diet. But with proper supplements, you can combat hair loss and slow down premature graying of the hair all while growing old gracefully. Just remember to check with your health care professional before adding any supplements to your diet.