One of the undeniable frustrating things is hair loss, as many people view a sign of health and beauty from the healthy-looking point of a view. Collagen, vitamins or, supplements. Same here!
I honestly could not keep up if I didn’t style my hair before going out. My life will be intolerable. I am sometimes overstressed being old and bald. Everybody does and this is one of the main causes of this problem. It is because I am expressing my personality through how I style my hair.
“But, no matter what, many hairs will fall off every day? How would you do that?”
YES! Hairs are falling off every day.
How health is our hair gives a big contribution to our life. How it will grow, how many hairs hair falls in each day or am I going to reach a bald stage like this age or that age. It is a real bummer, everyone?!
Hair fall is actually a normal condition since the old and weak hairs are needed to be replaced with the new one. It is just annoying and frustrating feeling for us if we see hairs everywhere, on clothes, hairbrushes, or shower.
Generally, we lose around 100-150 hairs per day while a half-inch per month is the hair growth rate. Hair loss symptoms happen if you notice more extreme hair shedding. This problem is caused by age, hormone, heredity, deficiency of vitamins, poor diet, and stress.
The main causes of hair loss
Hormones are one of the basic reasons why we lose or grow hair more. How these hormones work is different between normal, pregnant, and menopause women.
For pregnant women, their hair won’t stop growing due to the high amount of estrogen it produces in their bodies. However, after this pregnancy stage, massive shedding will happen.
Menopause (between 50 – 60 years old), this is the stage where the time that mostly our bodies started losing the function unlike when we were young. The body starts declining the production of estrogen and progestins. Menopausal hair loss can be treated depending on how your body responds.
What about hair falls between men and women? Are they different?
Both men and women require testosterone which acts as a precursor for other several hormones. One of them is DHT (dihydrotestosterone) that plays in the role of your hair follicles which causes hairs to fall out and stop growing. How it is affected by men and women are different due to different results. In men, it is noticed that it affects only at a certain area while in women, across the entire scalp.
Telogen effluvium is a hormonal hair loss that is stimulated by stress. It causes a sudden thinning that you can prove it by seeing your hair everywhere.
It is not permanent, it will be gone after two-three months after you overcome the stressful lifestyle.
Therefore, hair loss will not be also permanent because of this hormone.
Rapid weight loss
If you are on a weight loss program, it is not recommended when you go too much. As a result, you might restrict your diet to a crazy level. Thus, when you cut a lot of nutrients, it would affect your hair as well.
Remember, your body is a system. They work well together, so balancing your diet with balance works in your body system.
Have you ever realized how important your thyroid is?
It plays the role of hair at the root. If your thyroid is not well-function, you need to do the treatment so then you can regrow your hair slowly to reach the point where your thyroid is okay. The results of having thyroid issue, it makes your hair become weak, dry, and brittle and most of the time it might lead your hair to diffuse on the entire scalp.
Well, there is always a solution.
Vitamins and/or supplements can help you to get rid of this problem.
However, I would recommend you to check with your doctor first about your vitamin deficiency level and any type of supplements you need. Therefore, you can pick what type of vitamins and supplements you need to consume more. As your hair growth rate is about ½ inch per month, it may take a while to get thicker hair by consuming vitamins alone. Additional supplements might be required to fasten the results.
I have compiled a list of the best vitamins and supplements to reduce hair loss or boost your hair growth rate below.
Vitamins and supplements :
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin A
- Vitamin B7 – Biotin
Consuming vitamin C helps you to fight against free radical damage due to its antioxidant properties (1). This enemy causes age to your hair making it brittle and weak, also blocking your hair from growing.
The benefits of taking this vitamin make your body produce collagen which appears to be the most abundant protein in our body and an important part of the hair structure.
Besides, iron, which is placed to be an essential mineral for hair growth can be absorbed easily by our body.
I’d prefer to consume food that contains vitamin C instead of buying supplements that cost money. Strawberries (my favorite), broccoli, peppers, cabbage, citrus fruits, tomatoes, lemon, spinach, brussels sprouts or even cauliflower are all recommended sources for vitamin C.
Vitamin C with their antioxidant and rose hips protection promote the high-quality vitamin to ensure everyday nutritional balance.
Recommendation: 300-1000 mg daily of oral vitamin C for 1 month (2).
The deficiency of vitamin D is also linked to severe hair loss and it has a relationship with alopecia areata (3). Alopecia areata is when we experience unpredictable hair loss due to autoimmune disorder. Lower levels of vitamin D are found in people with alopecia areata.
Cod liver oil, grains, fatty fish (such as salmon or swordfish), cheese, almond, some mushrooms, low-fat fortified milk or soy milk, and cereal are good dietary to enrich vitamin D in your body. However, I would recommend you to have direct contact with the sunlight to help your body to produce more vitamin D combined with consuming these foods.
The advantage potential you will get for increasing your hair volume is it helps to create new follicles. Wait! What! Follicles…The little tiny pores in your scalp, the place where your new hair will grow.
This K2+D3 is a plant-based product with vitamin K2 for bone health, energy support, and muscle function. It is supported by coconut oil which helps your body to better absorb.
Recommendation: 50,000 IU or 1250 mcg once a week for 1-3 months. 20-50 mcg for maintenance (2).
Alopecia areata is also linked with vitamin E deficiency (4). Antioxidant properties in vitamin E are not only for protecting your skin against aging, but also to help you to improve your scalp and hair health by giving your hair a strong base to grow. It strengthens your hair in general. Oxidative stress and free radicals in your scalp can be reduced where it is found that it has a relationship with hair loss.
It fastens your hair to grow!
The benefits of consuming enough vitamin E do not stop in my previous paragraph. The dull and frizzy feeling when your hair looks bad and less shiny. Right! Especially women, I hear you. Your bright and shiny hair will come back, do not worry, as long as your hair’s cuticles get back their protective fat layer. You can get this by having enough vitamin E.
Add some nuts, olive oil, avocados, leafy greens, almonds, pistachio, spinach, peanut butter, broccoli, or hazelnuts in your diet to balance your vitamin E.
Additionally, this Vitamin E product is non-GMO and serves 240 IU per serving. It is also gluten-free
Recommendation: 22.4 IU or 15mg is needed by average adults per day (5). I tried to consume for at least one month and I can see the results.
Your body needs vitamin A to grow the cells including hair. Your skin glands will make enough sebum (oily substance) that contribute to preventing hair loss (6). By producing more sebum that moisturizes the scalp, it could prevent hairs from drying and breaking.
Sweet potato, kale, spinach, carrot, pumpkin are good sources of vitamin A.
You also can get vitamin A supplements from Ultrax Labs Hair Rush which gives 625 IU per serving.
Recommendation: In deficiency: 200,000 IU or 60,000 mcg for one month, single-dose monthly for 1-6 months (7).
Vitamin B7 – Biotin
The deficiency of biotin leads to undernourished hair follicle cells. Having enough biotin helps to produce more red blood cells. As we know, our blood cells are an agent that carries nutrition in the body, so producing more red blood cells, carrying more nutrients and oxygens to hair follicles.
Oyster, baker’s yeast, organ meats, wheat bran, or eggs are foods that are rich with biotin.
Although a biotin treatment to prevent hair loss is a bit rare, however, we need biotin to proceed with some enzymatic reactions in our body, for hair especially, it helps to preserve texture, function, and strength (8).
Biotin is formulated with coconut oil and gives 5000 mcg per serving.
Recommendation: 500 – 1000 mcg per day (9).
Iron is one of the minerals that people might struggle to supply. Consuming oysters, egg yolks, red meat, leafy green, spinach, or lentils might not be enough due to lack of absorption by your body.
As an essential mineral, iron helps your red blood cells, especially hemoglobin to carry oxygen to your follicles. Therefore, deficiency of iron may be a major cause of hair loss.
Nature Made Iron provides 65 mg iron to meet your nutrient needs.
Recommendation: 150-200mg per day. Ferritin test at interval 3 months is highly recommended. The therapy can be prolonged to the next 3-6 months (10).
This mineral is essential for hair tissue repair and growth. For follicles, it is responsible to lead a normal follicle-cell division (11). Zinc deficiency also leads to hair loss.
Oyster, beef, pumpkin seeds, or spinach including lentils can help to supply zinc in your body. However, consuming a high amount of zinc will lead to recurrences.
This Zinc supplement gives 50 mg per serving to boost your zinc supply to your body.
Recommendation: 50 mg of Zinc Gluconate daily for 12 weeks (12).
The Bottom Line
I always encourage people to do the test and check with their doctors and nutrition experts before starting their diet to determine their deficiency, therefore it will avoid recurrences. Enrich your diet with nutrients and always balance them.
“The first wealth is health.” – Emerson
If you enjoyed this article on how to prevent hair loss using these vitamins and supplements or have any questions, please leave them in the comment section below!