Hair that is healthy, nourished, and voluminous is something that virtually everyone desires, but the quality of our hair is also a reflection of our bodily health. Any deficit in our bodies can cause hair loss, thinning, and dryness.
Proteins, iron, zinc, and vitamin B12 maintain hair structure, encourage growth, and hydrate the scalp, resulting in beautiful hair. If you aren’t receiving enough nutrients from your food, hair growth supplements might help boost your low levels and general hair health.
Symptoms of hair loss
Hair loss can manifest itself in a variety of ways, depending on the cause. It might strike abruptly or gradually, and it can affect only your scalp or your entire body.
The following are some signs and symptoms of hair loss:
- Top of head thinning gradually: This is the most prevalent form of hair loss that people experience as they age. Hair frequently begins to recede near the hairline on the forehead in men. Women’s hair parts are frequently broadened. A receding hairline is an increasingly frequent hair loss trend in elderly women (frontal fibrosing alopecia).
- Bald areas that are round or spotty: Some persons have hair loss in the form of round or spotty bald patches on the scalp, beard, or brows. Before the hair falls out, your skin may feel uncomfortable or unpleasant.
- Hair loss that occurs suddenly: Hair might become loose as a result of physical or mental trauma. Handfuls of hair may fall out when combing or washing your hair, as well as after light pulling. This form of hair loss typically results in general hair thinning but is very transitory.
Causes of hair loss
The average person loses 50 to 100 hairs every day. Because new hair is growing in at the same time, this is typically not evident. When new hair does not replace the hair that has gone out, hair loss occurs.
Hair loss is frequently caused by one or more of the following factors:
- Genetic history (heredity): An inherited disease that occurs with aging is the most prevalent cause of it. Androgenic alopecia, male-pattern baldness, and female-pattern baldness are all names for this disorder.
- Hormonal fluctuations and medical conditions: A range of disorders, including hormonal changes caused by pregnancy, delivery, menopause, and thyroid difficulties, can result in permanent or temporary hair loss. Alopecia areata, an immune-related ailment that causes patchy hair loss, scalp infections such as ringworm, and trichotillomania, a hair-pulling disorder, are examples of medical disorders.
- Medications and nutritional supplements: Certain medicines, such as those used to treat cancer, arthritis, depression, heart issues, gout, and high blood pressure, can cause hair loss.
Vitamins and supplements that promote hair growth and health
The first step to beautiful tresses is a well-balanced diet. However, you may still want further assistance to get your hair regeneration underway by using supplements.
Development of all cells can be done using vitamin A. This includes hair, the human body’s fastest-growing tissue. Vitamin A also aids in the production of sebum, an oily material produced by skin glands. Sebum hydrates the scalp and contributes to the health of the hair.
Vitamin A deficiency can cause a variety of issues, including hair loss. While getting adequate vitamin A is beneficial, getting too much is not. Too much vitamin A, according to research, can also lead to hair loss.
Food rich in vitamin A, including:
- Vegetables with leafy greens
- Mango with cantaloupe
- Liver of beef
Biotin, often known as vitamin B7, is a complex B vitamin that is frequently promoted for its hair development properties. And part of the buzz may be justified. Biotin aids in the formation of red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. It also aids in the formation of keratin, a key component of hair.
According to the National Institutes of Health, most people get enough biotin through their diet. Eating biotin-rich meals is the best method to obtain more. If you believe you need an extra boost, consult your doctor—many biotin pills for hair, skin, and nails considerably surpass the recommended daily dosage.
Food rich in vitamin B, including:
- Whole grain
- Dark, leafy greens
Free radical damage can stifle development and age your hair. Vitamin C is a potent antioxidant that aids in the prevention of oxidative stress produced by free radicals. Furthermore, your body needs vitamin C to produce collagen, a protein that is essential for hair structure.
Vitamin C also aids in the absorption of iron, a mineral required for hair development. Vitamin C promotes blood circulation throughout the body, including the scalp.
Food rich in vitamin C, including:
- Citrus fruit
- Sprouts, Brussels
Iron assists red blood cells in transporting oxygen to your cells. As a result, it is essential for several biological activities, including hair development.
Anemia, caused by iron deficiency, is a primary cause of hair loss. It is more frequent in women. Iron is unexpectedly vital for hair development. This vitamin increases circulation and aids in the effective delivery of oxygen to your cells, which may aid in hair growth. If you don’t receive enough iron, your body won’t be able to generate enough hemoglobin, which can slow down oxygen transport to your scalp and lead to hair loss.
Food rich in iron, including:
- Red meat, pig, and fowl are all options.
- Vegetables with dark green leaves.
- Raisins and apricots are examples of dried fruit.
Zinc is essential for hair tissue development and repair. It also aids in the normal functioning of the oil glands around the follicles.
A typical sign of zinc deficiency is hair loss. According to research, correcting zinc insufficiency with supplementation may prevent deficiency-related hair loss.
Zinc is a trace mineral that the body only requires at trace levels. Hair loss and poor wound healing has been linked to zinc deficiency.
If you suffer from hair loss or thinning, you should talk to your doctor about whether a zinc supplement is good for you.
Food rich in zinc, including:
Supplements may be useful if you don’t receive enough from your diet. Supplements, according to the study, function best in those who are already deficient.
Furthermore, excessive vitamin and mineral intake might be dangerous if you are not lacking. So consult a doctor to see whether you have a deficit. Finally, the best approach to receiving these nutrients is to consume a well-balanced, real-food–based diet rich in nutrient-dense foods.