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Stacey Bradshaw
Updated on April 17, 2021

Vitamins deficiency is one of the main causes of hair loss in women. Despite the wide availability of hair products enriched with vitamins and minerals for hair, true health of your locks starts from within. Thus, if you have noticed that your hair is falling out beyond its norm, it is time to analyze what vitamins you are lacking to optimize your nutrition or select supplements for hair growth.

1. Vitamin D Deficiency and Hair Loss

While vitamin D complex is essential for optimal development of bones and teeth and resistance to diseases, it is directly linked to hair loss too. Namely, vitamin D stimulates the growth of follicles. Researches have shown that the lack of vitamin D causes hair loss and slows down hair growth cycle.

To keep the level of vitamin D in the norm, you should eat products fortified with vitamin D, such as:

  • fatty kinds of fish;
  • cod liver;
  • beef liver;
  • egg yolks.

Don’t forget to put these products into your basket next time you do shopping. Your hair will be thankful for it!

Also, remember that vitamin D is sometimes called sunny: nearly 90% of vitamin D is synthesized under the influence of ultraviolet rays, so feeding yourself with natural sunlight is also a must.

Can too much vitamin D cause hair loss? Despite the fast-spreading myth, the overdose of vitamin D has nothing to do with hair loss. Still, it can cause toxicity – the condition that can lead to weakness, nausea, vomiting, and other unpleasant symptoms, so you should better avoid it anyway.

2. Vitamin B

One more vital building block for hair is vitamin B complex. B-vitamins include several different vitamins: for example, B7, also called biotin, B2, also known as riboflavin, and vitamin B9, often called folate or folic acid, which are the names of its synthetic variant.

Each of B-vitamins plays an important part in the health of our hair and biotin is one of the most important on the list. It is responsible for hair growth and supports healthy hair. B12 supports the production of red blood cells, which are rich in oxygen and feed hair follicles. So, when some people ask: “Can low B12 cause hair loss?”, the answer is obvious.

To supply your body with B-vitamins in full measure, try to add the right products to your diet. Get the daily norm of vitamin B from food such as:

  • meat, poultry, fish;
  • dairy products;
  • grains;
  • dark leafy vegetables such as spinach and broccoli;
  • seeds, nuts, beans, lentils;
  • avocado, bananas, citrus fruits.

3. Zinc

Zinc plays a major role in producing proteins, which are essential for hair growth. Zinc deficiency manifests itself not only by the hair falling out; you may also have a poor sense of taste or smell and experience slow wound healing.

You can also enrich your diet with products full of zinc doses such as shellfish, beans, meat, nuts, and seeds. It is important to take the right amount of zinc. Too little or too much zinc can be the reason for hair loss. Experts recommend to take zinc liquid drops in a 50 ml bottle to supply a daily need.

4. Selenium

Selenium is an essential trace mineral that takes part in the synthesis of more than 35 proteins. It has many profits for hair. Among its benefits are:

  • Fungus killing: Selenium helps to demolish fungus that causes dandruff.
  • Production of the thyroid hormones: These hormones help to control hair growth.
  • Free radicals neutralization: Clinical studies held in Australia proved that selenium regenerates antioxidants, which in their turn neutralize free radicals that weaken and damage hair follicles.

5. Vitamin E

Vitamin E is appreciated for its antioxidant properties too. It reduces harm done by free radicals and protects the body cells including hair and scalp cells from their negative influence. Vitamin E prevents hair loss, improves scalp circulation, and creates a protective barrier on the scalp. It also adds hair gloss and supports a healthy scalp.

6. Vitamin C

Vitamin C is considered to have strong antioxidant qualities. It diminishes the harmful influence of free radicals that can block the growth and cause hair aging. Vitamin C takes part in the production of collagen – an important element that decreases thinning and contributes to more intensive hair growth. You can top up vitamin C levels with citrus fruits, broccoli and cauliflower.

7. Vitamin A

Can a low level of vitamin A cause hair loss?

Sure, the deficiency of this element can be the reason for hair falling out, as all cells of our body require vitamin A for growth. To avoid the lack of vitamin A, include sweet potato, pumpkins, spinach in your menu. They contain a lot of beta-carotene that is turned into vitamin A.

8. Calcium

Calcium is a crucial mineral for hair growth. The deficiency of this element is to blame for brittle nails and hair. If one day you notice that your hair has become thinner and tends to fall out excessively, it’s the first sign that you are lacking calcium. To get it in the right amount add to your diet dairy products, for example, milk or yogurt. Or, you can use special supplements with calcium.

9. Iron

Red blood cells can’t normally function without iron. This mineral helps to carry oxygen to the cells. Iron deficiency can affect the overall body. The main symptoms of the lack of iron are:

  • anemia;
  • exhaustion;
  • hair loss.

To prevent health problems, eat more iron-packed food such as red meat, pork, poultry, beans, seafood. If you are on a vegetarian diet, you can substitute non-vegan products with other foods high in iron such as lentils, cashew nuts, dried apricots, and figs.

Products with Iron for Hair Loss Prevention

Pexels / Sebastian

10. Fatty Acids

Essential fatty acids, such as Omega-3, regulate our body’s natural functions. They activate hair growth, provide hair strength, nourish follicles. Omega-3 supplies our follicles with vital proteins and nutrients. It also helps to avoid follicle inflammation that results in hair loss. Fatty fish is the main source of Omega-3. You can buy capsuled supplements with this nutrient as well.

11. Manganese

Manganese is responsible for the production of antioxidant enzymes. These elements prevent hair from being damaged by free radicals. If your body gets enough manganese from food your hair won’t be thin and brittle. Strawberries may be a tasty treat for your hair here.

12. Magnesium

This mineral helps to resist gradual baldness. But the results won’t come up immediately. You should be patient and supply your body with magnesium in an ongoing way. To do so eat more black beans, avocado, spinach, almonds, pumpkin seeds, and drink yogurt.

13. Potassium

Potassium regulates body fluids and hair’s pH-balance, but the lack of this mineral can cause more than irritation: it can be the reason for hair loss. Try to eat bananas and almonds daily or add supplements with potassium to stop your hair from falling out.

Can Supplements Cause Hair Loss?

While we most often suffer from nutrients deficiency, too much of a vitamin can cause hair loss too. To avoid the problem, maintain a balanced diet, consult your doctor regarding taking the vitamins and minerals for hair and carefully follow the dosage prescriptions.

If your hair receives all necessary nutrients, it will look shiny, healthy, and appealing. Thus, start your hair care with adopting a healthy diet or taking carefully selected supplements.

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