Hair loss is among the most dreaded signs of aging especially for males. It is commonly linked to decreased attractiveness. Worse, it may negatively affect one’s self-image and confidence.
Androgenic Alopecia, more commonly known as Male Pattern Baldness, is the primary cause of hair loss in men and women. Male Pattern Baldness is caused by genetics. However, factors such as stress, diet, lifestyle, and the amount of essential nutrition intake also play a significant role.
The Importance of Proper Nutrition For Healthy Hair
Proper nutrition intake is a major contributor for the health of your hair. In fact, there are cases when nutrition alone is the cause of hair loss. The hair is composed of the second fastest-growing cells in the body. However, it is not a vital organ or tissue. Hence, your body will never prioritize its nutritional needs.
Because it is expendable, your hair is also the first thing to experience the adverse effects of nutritional imbalance.Having said these, it is important to note that too much of certain substances can be harmful for your hair. Balance is key. The hair cells need a balanced intake of proteins, iron, complex carbohydrates, vitamins, and minerals for them to function optimally.
The energy needed to grow hair is lowest during mornings. Make it a point to always eat breakfast. Eat balanced meals consisting mainly of protein and complex carbohydrates. These include lean meat, tofu, beans, and nuts. Iron is also essential for a hair-friendly diet. Eating red meat twice a week is enough. It’s best to eat different kinds of food in order to meet your nutritional needs.
The energy to grow your hair drops four hours after having meal. Try to eat nutritious snacks four hours after every meal. Your hair can also be dehydrated. Always drink water to keep your hair hydrated.
Top 5 Vitamins To Combat Hair Loss
So what exactly are the kinds of vitamins you need to be ingesting and where can you get them? Here’s a list.
- VITAMIN A
Vitamin A is crucial for healthier hair. The human body is continually producing free radicals – unstable atoms that are damaging to cells – due to various metabolic processes. Free radicals also damage hair follicles.
Vitamin A has antioxidant properties which help stop free radicals from forming in the body. Adequate amount of Vitamin A promotes blood circulation which contributes to healthy hair. Vitamin A also helps moisturize the scalp. As moisturized scalp leads to stronger and nourished hair.
But too much of vitamin A is also harmful for your hair. Excessive Vitamin A strains the hair follicles by hastening the process of hair growth. So it is also important to take vitamin A in moderation.
Some good sources of vitamin A are liver, eggs, fortified cereals, skim milk, and vegetables.
- VITAMIN B
Vitamin B, particularly Biotin, is one of the most popular vitamins for hair growth. Biotin deficiency is linked with hair loss. However, cases of vitamin B deficiency are rare especially with those who are eating a balanced diet.
Other B-vitamins aid the production of red blood cells that transport oxygen and nutrients to the hair follicles. Take note however that taking more vitamin B than normal amount is not doing you any favor. This is because vitamin B is water-soluble. Excess vitamin B will only be urinated.
Foods rich in B-vitamins include whole grains, fish, meat, seafood, and dark leafy vegetables.
- VITAMIN C
Vitamin C best helps hair growth by providing collagen. Collagen is a natural amino acid that is good for hair growth and for the skin. Vitamin C can help prevent graying and dryness of hair.
Vitamin C is also antioxidant. It combats the harmful effect of free radicals and other stressors to hair follicles. A protein called Dickoppf-1 (DKK-1) is present in those who are experiencing hair loss. Vitamin C keeps the body from producing this hair follicle growth inhibitor.
Vitamin C is also water-soluble. It is necessary to have daily intake of vitamin C through foods or supplements to maintain your hair’s health. The best sources of vitamin C are broccoli, cauliflower, spinach, potatoes, tomatoes, and other fruits and vegetables.
- VITAMIN D
Research shows that vitamin D helps create hair follicles. Alopecia, a technical term for hair loss, is also attributed to low vitamin D levels.
A 2012 study suggests shows that vitamin D can help produce new hair follicles. Researchers in Harvard also said that vitamin D may stimulate dormant hair follicles. However, the actual role of vitamin D for hair growth has yet to be fully established.
Vitamin D is also fat-soluble. So also avoid taking too much amounts of vitamin D. Excessive vitamin D accumulates in fat tissues at dangerous levels. It may also bring calcium in the blood which may lead to fatigue and kidney issues.
Vitamin-D rich foods include fatty fish, mushrooms, grains, cheese, eggs, and fortified foods.
- VITAMIN E
A major way vitamin E helps the hair is by controlling the PH levels and oil production of the body. Overproduction of oil happens due to dryness of the scalp. This excess oil blocks the hair follicles resulting to hair fall induced by itching and dandruff.
Vitamin E is also an antioxidant that prevents the harmful effects of free radicals to the body. Moreover, it aids blood circulation and the repair of damaged hair follicles in the scalp. The best sources of vitamin E are vegetable oils, nuts, seeds, and green leafy vegetables. Supplementation is also beneficial.
It can be hard to get all the nutrients you need for healthy hair from food. Sometimes, you’ll have to eat so many different kinds of food and that just isn’t sustainable. The good news is, you can get vitamins from supplements. We’ve scoured the market for the best there is today.
Vie Naturelle Pro –T Select Hair Growth is formulated with high-quality natural ingredients to stimulate hair regrowth and to combat vitamin D deficiency. It has six-stage dihydrotestosterone (DHT) blocker proprietary complex. This proprietary complex includes saw palmetto, nettle leaf, pumpkin seed, green tea leaf, and horsetail herb.
It also contains 14 essential vitamins and minerals which include 5000mcg of biotin. Moreover, there are no artificial preservatives, flavorings, colorings and other harmful chemicals used in this product.
Nutrablast Hair, Skin & Nails Vitamins is fortified with vitamin B7 or biotin. Biotin is an essential vitamin for cell growth and strengthening the hair, nails, and the skin. Biotin is also vital for metabolism.
This vitamin supplement is made with coconut oil which naturally stimulates hair growth by fighting dandruffs and other hair issues.
It’s also great for pregnant women, who are more at risk of acquiring biotin deficiency which causes serious harm to infants.
If you’re worried about its effectiveness, Nutrablast offers 100% Money Back Guarantee for those who are disappointed with the results.
Elanveda boasts of the fact that their vitamins go to bottles from harvest within a week. This all-natural vitamin supplement for hair is based on the traditional Hindu medicinal system called Ayurveda. This powerful ancient formula is made of exotic fruits and herbs particularly Amalaki, Brahmi, Bhringraj and Vishnukranthi leaves and Jatamansi Root all of which are known to be especially nourishing, thereby promoting healthy hair growth. Elanveda Hair Vitamins is 100% vegan and made without harmful chemicals.
Physician’s Choice Biotin has a high potency formula for healthy hair, skin, and nails. It contains 10,000 mcg of pure biotin and 176 mg of Calcium Carbonate packed in 60 capsules per bottle. This causes dramatic growth of hair. It also strengthens your nails and beautifies your skin.
Physician’s Choice Biotin is great for both men and women. It is all natural, professional grade, and vegan-safe. It does not contain fillers, binders, preservatives, and other harmful compounds.
Physician’s Choice also offers Money Back Guarantee.
Country Life Maxi Hair Plus contains a well-rounded vitamin formula which includes vitamin A, B, C, and E. It is also packed with biotin, calcium, and other essential nutrients for hair growth. It is also great for your hair and skin.
Country Life Maxi Hair Plus is certified gluten free and vegetarian-friendly. It contains no preservatives, artificial flavors, artificial colorings, artificial sweeteners, magnesium stearate, wheat, soil, and milk.
Taking Care of Your hair
The importance of proper nutrition for hair could not be overstated. However, proper nutrition is just a part of the equation. It should be integrated to healthy lifestyle.
Stress is another huge contributor for hair loss. Excessive stress disrupts the natural growth and rest cycle of hair. Continual high stress levels may cause permanent hair loss and severe damage to your overall health. Hence, it is important to learn how to deal with stressors effectively.
Chemical products such as those found in some shampoos and styling products are also harmful to hair. Those products remove the natural oil of hair. As much as possible, use natural and organic products.
Finally, adopt a positive mindset. Research proves that beliefs has a significant impact to your health. Having a good mindset also enables you take proactive actions in taking care of your hair.