Vitamins – natural helper in case of hair loss
Healthy hair stands for attractiveness and vitality. But what if they suddenly fail? Increased hair loss can have many causes. Medicines are not always necessary to remedy the problem: in some cases certain vitamins have been shown to be effective in the fight against hair loss. Thus, a vitamin deficiency can affect the formation of new, but also the preservation of the hair and lead to diffuse (not disease-related) hair loss, especially since the metabolically active cells of the hair follicles are dependent on an adequate supply of vitamins and nutrients.
Which vitamins help with hair loss?
Our hair is not a static structure, but is subject to a continuous process of renewal: After a hair has fallen out of the head, the hair root remains, in which then forms a new hair. If the function of the hair root is now impaired due to a vitamin deficiency, it is more common that more hair fail than regrow new hair. It comes to increased hair loss. A change in diet can therefore have a positive effect on hair growth and a resulting hair loss can be partially reduced. In case of such a hair loss, you should therefore take care to take the following vitamins in sufficient quantity:
Vitamin A belongs to the so-called antioxidants and influences, among other things, the sebum production. Sebum protects hair from drying out and has a positive effect on hair health. However, make sure you are on the right dosage of vitamin A! Because both a deficiency and an excess of vitamin A can lead to hair growth disorders and cause hair loss. Vitamin A is found in many foods, for example in
- Milk and fat cheese
- and tomatoes
Since it is a fat-soluble vitamin, it is also easiest to take vitamin A in combination with fat.
B vitamins in hair loss
Biotin or vitamin H
For the best possible hair growth, a sufficient supply of specific B vitamins, such as vitamin B8 (also called biotin or vitamin H) is very important. Thus, a biotin deficiency may favor diffuse hair loss. Biotin is relatively heat resistant, so only a small amount of the valuable vitamin is lost during cooking. Biotin is found e.g. in:
- Whole grains such as bread and pasta
- brown rice
- milk and milkproducts
- Eggs (yolk)
- wheat germ
- As well as in baker’s yeast
Despite its essential importance for hair growth, the mere ingestion of biotin-containing agents or dietary supplements is usually not sufficient to curb hair loss effectively.
Because all other B group vitamins also contribute to healthy hair growth because of their crucial role in cell metabolism. Therefore, preferably resort to agents with a selected drug complex.
If you take too little vitamin B2 (riboflavin), this can also promote diffuse hair loss. For example, vitamin B2 is contained in the following foods:
- Dairy products and eggs
Vitamin B3 (niacin, a collective name for many B vitamins of the same group with a similar function) ensures that all important nutrients are available to the hair and scalp. Nicotinamide can reduce cholesterol levels in high, so-called pharmacological doses, in the form of nicotinic acid. To prevent hair loss, you should therefore take these foods regularly:
- Meat (especially poultry)
Also, a lack of vitamin B5 (pantothenic acid), if it is not treated, can lead to increased hair loss. For this reason, vitamin B5 is also included in some herbal hair loss remedies. In addition, some foods, e.g.
- Fish (for example salmon)
- Or cereals
excellent vitamin B5 sources.
One of the vitamins that can help prevent hair loss is cyanocobalamin (vitamin B12). Vitamin B12 plays an important role in the formation of various substances in the body. In sufficient quantities, vitamin B12 is only present in animal products, such as meat and dairy products. Vegans should therefore take supplements to avoid a possible deficiency.
It should be noted that the body has large storage for this vitamin and a possible deficiency may show only after years. A disturbance of the intake of vitamin B12 occurs especially in old age.
Vitamin C ensures that vegetable iron is absorbed particularly well. Iron is an important component of red blood cells and these transport nutrients to the hair. Thus, vitamin C also has an important part in the hair care. A vitamin C deficiency can therefore favor hair loss. Since the body can not produce the vital vitamin it must be supplied to the organism in the form of dietary supplements or by eating certain fruits and vegetables. Since there is no vitamin C storage, you should regularly take vitamin C-containing foods. Especially rich in vitamin C are, for example:
A deficiency of the D-vitamin, presumably via a negative influence on the cycle of the hair formation, can favor especially diffuse hair loss. However, the body is able to produce the important vitamin itself: a large part of the need is covered by sufficient sunlight. The vitamin is found in only a few foods, such as fatty fish (such as salmon and herring).
The fat-soluble vitamin E belongs to the antioxidants and can protect the cells from harmful effects of radicals. There are indications that this oxidative stress in turn may favor certain types of hair loss. Very good vitamin E suppliers are vegetable oils such as:
- Wheat germ oil
- Sunflower oil
- safflower oil
Also included is vitamin E in:
- Sunflower seeds
- Eggs and milk