How Effective Are Vitamin Supplements for Preventing Hair Loss
Hair is called the crowning glory and rightly so! Who doesn’t desire to own thick, luscious, and healthy hair? Unfortunately, not all of us are blessed with a rapunzel like hair. No one is strange to the term ‘hair loss’. Every one of us has suffered from it in various periods of our lives. We have tried numerous remedies ranging from DIYs to expensive professional treatments. However, none seems to provide a long-lasting impact. What if we told you that all you need is a vitamin for hair loss to put an end to all your hair woes? Yes, you heard it right. Consuming the right vitamins through a combination of diet and supplementation is the way to go for the hair of your dreams.
Why You Need Vitamins for Hair Loss Prevention?
Various studies have been conducted to determine the impact of vitamins on the quality and structure of our hair. Since hair is composed of a protein called keratin, consuming the right vitamins like vitamins A, B, D, and E in the right proportions can strengthen hair follicles, thus maintaining healthy hair.
Many people who take vitamin supplements find an improvement in their hair’s texture, quality, and growth. Apart from supplementation, a healthy lifestyle, including consuming a well-balanced diet and regular exercise, has also been shown to stimulate hair growth.
Which Vitamin Deficiency Causes Hair Loss?
The following list of vitamins are crucial for preserving healthy hair. A deficiency of either of these nutrients can lead to damaged and thinning hair.
Biotin
Vitamin A
Vitamin D
Vitamin B
Vitamin E
1. Biotin
Caption: Biotin supplement capsule, Credit: Pixabay
Biotin or vitamin B7 is widely used in the form of supplements to induce hair growth. Many people have reversed their hair loss through consciously including this vitamin in their diet and as a supplement. This vitamin breaks the proteins into amino acids, which are necessary to repair damaged hair. Some food sources which include biotin are sweet potatoes, spinach, mushrooms, peanuts, and walnuts. The recommended daily intake of biotin or vitamin B7 is 30 mcg.
2. Vitamin A
Caption: Vitamin A rich foods, Credit: Pixabay
Vitamin A is found as carotenoids and retinoids in specific food sources. It assists in the production of sebum (oil) on your scalp. The sebum is critical to maintaining the moisture and also helps in proper blood circulation. It, in turn, strengthens your hair follicles and promotes hair growth. Vitamin A can be found in sufficient quantities in foods like carrots, milk, spinach, cod liver oil, apricot, etc. the recommended daily intake of this vitamin is 700-900 mcg.
3. Vitamin D
Caption: Vitamin D capsule, Credit: Pixabay
Vitamin d deficiency hair loss manifests itself in alopecia areata, a disorder that leads to excessive or complete hair loss. Vitamin d hair loss can be prevented by taking vitamin D supplements or consuming food sources like mushrooms, grains, low-fat milk, etc. a 15 mcg dosage of vitamin D daily can prevent hair fall and hair loss. Many people think that spending lots of time under direct sunlight will provide them the necessary dose of this vitamin. But it can lead to skin cancer; hence if you think that you’re suffering from a deficiency of vitamin d and hair loss as well, it would be a good idea to consume this vitamin through supplementation.
4. Vitamin B
Caption: Vitamin B 12 liquid drops, Credit: Pixabay
The B group of vitamins, especially vitamin B12, can effectively combat the problem of hair loss. According to a 2019 research, many people who suffered from hair loss had low vitamin B levels in their bodies. The B-complex vitamins like vitamin B12, vitamin B9 or folate, vitamin B7 or biotin, and vitamin B3 or niacin can be consumed through a diet rich in whole grains, eggs, soybeans, nuts, legumes, etc. the recommended amount of vitamin B12 is 2.4 mcg per day.
5. Vitamin E
Caption: Vitamin E rich foods, Credit: Pixabay
Vitamin E is also a powerful antioxidant, and studies have shown that low levels of this nutrient can impact the hair health of many people. According to a 2010 clinical study, vitamin E supplements resulted in improved hair health of people suffering from alopecia. This vitamin can be included in the diet by eating spinach, kale, almonds, or can also be supplemented as a vitamin E capsule.
Thus, we see that vitamins play a huge role in replenishing and nourishing your hair. Most people’s unhealthy diet and lifestyle lead to many hair fall issues, which can be avoided through a diet rich in the vitamins mentioned above. Apart from it, taking vitamin supplements under medical supervision can also go a long way in imparting improved hair health.