Hair loss can be caused by various factors such as illness, medication, poor diet, hormones, and over-styling. All of these causes can interfere with the hair growth cycle and prevent hair follicles from growing new hair. We lose an average of 50-100 hair strands a day, and hair grows an average of ½ inches a month. However, if you see more extreme hair loss or slower hair growth, then that looks like a symptom of hair loss. In women, the symptoms of hair loss may be thinning hair, or the scalp gradually widens at the top of the head. Men can develop bald patches on the top of their heads. About 50% of people experience hair loss at the age of 50 years.
Do you know that nutritional deficiency causes hair loss?
Yes, many people don’t realize that hair growth has a lot to do with nutrition. What is a nutritional deficiency? It is a lack of specific vitamins and nutrients. Hair growth is a complex metabolic process that requires a lot of nutrients, vitamins, and enzymes. If you are deficient in vitamins, hair loss can occur, and your hair cannot grow to its full potential.
This blog provided by Hairsure Clinic gives information about: which vitamins and nutrients are the best for hair? How it is essential for hair growth and food that contains a particular type of vitamin.
How can nutritional deficiencies cause hair loss?
Proper nutrition and hair care can prevent hair loss and promote longer hair. In many cases, hair loss is caused by a lack of vitamin leading to a condition is known as Telogen Effluvium, which temporarily pushes the hair from the growth phase to the resting stage, causing hair loss. Telogen effluvium is temporary, and its treatment consists of taking more of the essential vitamins that contribute to healthy hair growth. You can prevent hair loss due to lack of vitamins or other nutritional deficiencies such as taking essential minerals and proteins. Take good care of your hair and eat a balanced diet.
Another way to prevent hair loss due to a lack of nutrition is to take supplements provided by a doctor based on a diagnosis.
So let us see what deficiencies in vitamins cause hair loss?
Hair loss with Lack of vitamin C:
Vitamin C is a powerful antioxidant and an essential vitamin for the immune system and plays a role in collagen production and iron absorption. This vitamin deficiency can cause hair loss or brittle, weak hair.
Vitamin C is needed for the development and repair of all tissues in your body. It helps in the production of collagen, the essential protein for healthy skin and hair. Vitamin C is also needed to heal wounds and maintain healthy teeth and bones.
Vitamin C is a water-soluble vitamin; your body cannot store the excess amount. Therefore, it needs to be replenished through your diet. Good sources of vitamin C are:
- Dark leafy vegetables
- Green and red peppers
- Brussels sprouts
- Citrus fruits.
Hair loss with vitamin B-complex deficiency:
There are 8 B complex vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) which support several bodily functions, such as healthy cell production (B1) to prevent damage caused by free radicals (B2) to protect and monitor and support brain function and mood (B9).
Lack of B complex can cause dizziness and fatigue, as well as hair loss and brittle hair. Vitamin B, especially biotin (B7), supports hair growth by strengthening the structure of hair keratin, part of the visible hair structure. Hair loss and dry skin are two signs of biotin deficiency. Dairy products, eggs, beans, and meat contain large amounts of biotin.
Vitamin B-5 (pantothenic acid):
Although biotin is perhaps the best-known B complex vitamin for hair growth, there is also B5 or pantothenic acid. Many hair growth products contain vitamin B5 because it can increase hair growth. Research on having a pure diet found that lack of inositol and pantothenic acid cause hair loss. Vitamin B5 is abundant in chicken, eggs, milk products, nuts, beef, and potatoes.
Vitamin B-6 (pyridoxal-5-phosphate)
Hair growth is a complex metabolic process that involves thousands of chemical reactions. Vitamin B-6 or pyridoxal-5-phosphate is involved in 100 or more reactions that affect protein, lipid, and glucose metabolism. Your hair is a product of protein synthesis. Beautiful hair gets shine from lipids or oils produced by the scalp. Due to the role of vitamin B-6 in protein and lipid metabolism, it is an excellent vitamin to deal with hair loss. Good sources of vitamin B-6 are cheese, fish, poultry, spinach, and seeds.
Vitamin B12 is an important factor in the production of red blood cells. Blood consists of red blood cells that carry oxygen, and vitamin B-12 is essential for the production of sufficient red blood cells. Adequate blood circulation ensures good hair growth. Studies have shown that low serum vitamin B12 levels are a common feature in patients with hair loss, especially telogen effusion. You can find vitamin B-12 in beef liver, shellfish, milk products, eggs, and fortified cereals.
Vitamin B-9 deficiency hair loss (folic acid)
Folate, also known as vitamin B9 or folic acid, plays a central role in the synthesis of DNA, RNA, and protein. All of these processes are involved in hair production. Many kinds of cereal and cereal products contain folic acid, as well as nuts, green leaves, and berries.
Folate deficiency can cause anaemia and interfere with proper oxygen and nutrient transport to hair cells.
Vitamin E is a fat-soluble vitamin and powerful antioxidant that prevents damage to cells and tissues from free radicals. Free radicals are very reactive and can damage DNA, RNA, and protein. Vitamin E is also involved in the synthesis of blood cells, which are essential for tissue circulation and oxygenation throughout the body. This vitamin increases hair growth by maintaining scalp blood flow and reducing damage caused by free radicals on hair follicles.
Foods rich in Vitamin E are:
- Vegetable oils
- Green leafy vegetables
Vitamin A is another powerful antioxidant. One study found that patients with alopecia areata had less vitamin A. Vitamin A supplements can support hair growth by helping to maintain high levels of antioxidants. Remember that when you need vitamin A to maintain hair growth, too much of this vitamin can cause hair problems that you want to avoid. Too much vitamin A stimulates hair follicles and causes hair to reach the end of its growth cycle prematurely. In this case, hair becomes thinner because your body cannot produce new hair growth fast enough. Below foods are high in beta-carotene, which converts into vitamin A.Vitamin A is available in the following foods:
- Sweet potatoes
Animal products such as milk, eggs, yoghurt, cod liver oil are also a good source of Vitamin A.
Lack of vitamin D & hair loss:
While the main task of vitamin D is to maintain healthy levels of calcium and phosphorus in the blood, research shows that vitamin D plays a vital role in hair growth. Vitamin D plays an essential role in maintaining immune health. The immune system can sometimes attack the body’s hair follicles, causing poor growth and hair loss. Some of these autoimmune diseases include alopecia areata and alopecia totalis. Vitamin D supplements help in tackling blunt inflammatory reactions which interfere with hair growth.
Vitamin D is endogenously synthesized when your skin is exposed to the sun’s UV rays. This means that you probably won’t need vitamin D supplements if you spend a lot of time in the sun. Because vitamin D promotes hair growth, you should invest in sunlight or take vitamin D supplements if you are not much outdoors or on winter days.
Vitamin D is not found in many foods naturally:
- Fatty fish
- Cod liver oil
- Certain types of mushrooms
- Fortified foods.
Iron helps to carry oxygen with the help of red blood cells to all the body cells. This is an important mineral for bodily functions, including hair growth. Iron deficiency causes anaemia and is a significant cause of hair loss. This is very common in women. Foods rich in iron include:
- Red meat
Zinc plays an important role in the growth and repair of hair tissue. It also helps maintain the functioning of the sebaceous glands around the follicles. Zinc deficiency is a common cause for hair loss. However, some individual reports adding too high a dose can also cause hair loss. Zinc-rich foods include:
- Wheat germ
- Pumpkin seeds
Hair consists almost entirely of protein. Consuming is quite crucial for hair growth.
Some studies show that a lack of protein can reduce hair growth and even cause hair loss.
Although some hair loss is normal, if you see more than 50-100 hair loss per day, it is time to take steps to prevent the development of hair loss symptoms. Some basic hair care to avoid hair loss includes changes in hairstyle, lifestyle changes, and improvements in your diet to treat hair loss naturally.
Make lifestyle changes to prevent hair loss, e.g., reduce stress. Exercise regularly, try meditation and take deep breaths to stay calm and centred. Daily stress can cause thinning and even failure. If you think you are still not getting a proper hair loss diet, meet doctors at Hairsure Clinic, to book your appointment contact us at 094940 20202.