The beauty of hair plays an important role in physical appearance and self-
perception. In women, the main cause of hair loss before age 50 is nutritional; 30%
of women are affected. Certain vitamins, trace elements, and specific plants have
specific activity for hair protection and growth. Poor nutrition and vitamin
deficiencies are major factors in hair loss, so it’s best to address the damage at its
root.
Approximately 45% of women of all ages are prone to abnormal hair loss, while
most men will experience it throughout their lives. The hair care industry knows
that consumers have a strong desire to look youthful with beautiful, full, silky hair.
But before spending your money on a chemical-based product that may disappoint,
simply try rebalancing your intake of certain vitamins and trace elements dedicated
to hair growth and protection.
Vitamins and nutrients to stop hair loss
Hair loss is a complex process involving several genetic, hormonal, and
environmental mechanisms. Like our skin, the hair follicle is subject to intrinsic and
extrinsic aging. Intrinsic factors include our genetic and hormonal mechanisms,
and extrinsic factors include smoking and UV radiation.
Sometimes hair loss is due to a vitamin deficiency. Fortunately, a deficiency can be
corrected by adding vitamin-rich foods to the diet or by using supplements. Some
vitamins have antioxidant properties that help combat extrinsic factors causing hair
loss, and other vitamins elevate hormone levels, another factor that stunts hair
growth and promotes hair loss. Therefore, below we list vitamins for healthy hair
and for thickening hair naturally.
1. Fish oil
Oils rich in different fatty acid species have been widely used in animal and human
studies to evaluate their effects on skin and hair health. Omega-3 fats nourish hair,
help thicken hair, and reduce inflammation that can lead to hair loss.
Eat omega-3 foods like salmon, mackerel, tuna, white fish, sardines, egg yolks,
walnuts, and hemp seeds to reduce inflammation and balance hormones. If you
don’t get enough omega-3s, take one or two capsules or a tablespoon of a
premium fish oil supplement.
2. Zinc
Oral zinc compounds have been used for decades to treat conditions such as
alopecia. Zinc benefits hair follicle health. It is also an essential cofactor for multiple
enzymes and is involved in important functional activities in the hair follicle. Zinc is
also a potent inhibitor of follicular hair regression. Studies suggest that some
patients with alopecia have a zinc deficiency, and oral zinc therapy is an effective
treatment.
3. Vitamin B Complex: Vitamins B8 and B5
Biotin (vitamin B8) and pantothenic acid (vitamin B5) have been used as
alternative treatments for hair loss. Biotin benefits your hair by rebuilding damaged
hair due to shampooing, sun exposure, blow-drying, and straightening. Vitamin B5
supports the adrenal glands, which helps stimulate hair growth.
A major sign of biotin deficiency is hair loss. A deficiency can be caused by
smoking, impaired liver function, or even pregnancy. Research suggests that a
significant number of women develop a biotin deficiency during a normal
pregnancy.
To reverse hair loss and increase hair strength, take one vitamin B complex tablet
daily or take biotin and vitamin B5 separately. Consuming biotin and vitamin B5 in
your diet can help prevent deficiency and promote hair growth. Eggs, meat,
chicken, avocado, legumes, nuts, and potatoes are all good sources of biotin and
vitamin B5.
4. Vitamin C
Experimental evidence suggests that oxidative stress plays an important role in the
aging process. Free radicals are highly reactive molecules that can directly
damage cell membranes, lipids, proteins, and DNA.
With age, free radical production increases and the amount of antioxidant enzymes
that defend the body decreases, leading to damage to cellular structures and hair
aging. Vitamin C combats the oxidative stress that contributes to aging and hair
loss.
To combat free radical damage and protect hair from aging, enrich your diet with
vitamin C by eating oranges, red bell peppers, cabbage, Brussels sprouts, broccoli,
strawberries, grapefruit, and kiwis. If you need a supplement, take 500 to 1,000
milligrams of vitamin C twice daily.
5. Iron
Several studies have examined the relationship between iron deficiency and hair
loss, and some suggest that iron deficiency is closely linked to alopecia in women.
To stimulate hair growth, add iron-rich foods to your diet every day. Eat plenty of
spinach, chard, green vegetables, egg yolks, steaks, and beans.
6. Vitamin D
Hair follicles are very sensitive to hormones, and vitamin D is a hormone that plays
an important role in calcium homeostasis, immune regulation, and cell growth
differentiation. In the scientific world, it is well known that alopecia is commonly
found in patients suffering from vitamin D deficiency.
Research suggests that insufficient vitamin D levels have been implicated in
various autoimmune diseases, including alopecia. Direct exposure to sunlight is the
best way to absorb vitamin D. Sit in the sun for about 10 or 15 minutes to absorb
about 10,000 units of natural vitamin D.
And remember; women, only you can take care of yourself. Your body, your
face, and your hair are the mirror that reflects your self-esteem.
