According to the American Academy of Dermatology, it is normal to shed between 50 and 100 hairs per day when combing the hair. With a higher number, you may be considered to have hair loss. And what anti-hair loss vitamins can you use? That's what we'll look at in this article onBiopedia.
However, if your hair loss is occurring regularly, the cause may be due to other factors - genetic factors, medical conditions, stress or vitamin deficiency.
Diet plays a crucial role in the development of healthy hair.
Keep reading because the most interesting stuff is coming! We are going to reveal 7 anti-hair loss vitamins that will make your hair healthy and shiny.
Biotin
Biotin, also known as vitamin B7, stimulates keratin production to increase follicle growth. Biotin deficiency is rare, with biotinidase deficiency being the most commonly diagnosed.
This vitamin is found in many foods including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds. The recommended intake is 30 micrograms daily for adults.
Vitamin A - Anti-hair loss vitamins
Hair cells are the fastest growing part of the body. So it makes sense that vitamin A is the ideal fuel for this growth. When your body absorbs vitamin A, it produces sebum. This is an oily substance that moisturizes the scalp, keeping it and the hair follicles healthy. Vitamin A is another remedy that helps against hair loss.
If you want to consume more foods rich in vitamin A, you should go for those that have a high content of beta-carotene, which is converted into vitamin A- sweet potatoes, pumpkin, carrots, spinach and kale. This vitamin is also found in cod liver oil, eggs, yogurt and milk.The recommended daily intake of vitamin A is up to 900 micrograms for men and 700 micrograms for women.
Vitamin C - Anti-hair loss vitamins
Oxidative stress is one of the main factors that contribute to hair loss. It happens when there is an imbalance of free radicals and antioxidants in our body. The solution is to consume foods with vitamin C.
Apart from anti-hair loss, this vitamin helps the body to produce collagen (protects hair from premature greying) and to absorb iron, which helps hair growth. Vitamin C is found in citrus fruits, peppers, strawberries, tomatoes and guavas. The daily intake of vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women.
Vitamin D - Anti-hair loss vitamins
Vitamin D deficiency can lead to hair loss conditions such as alopecia, hair loss in women and excessive balding. These depletions are more common in people aged 65 and older. To get more vitamin D, you can include oily fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms in your diet. In addition, you can enjoy the midday sunshine. The recommended dose for adults is 600 IU of vitamin D. Taking too much vitamin D can lead to nausea, weight loss, disorientation, and heart rhythm problems.
Vitamin E - Anti-hair loss vitamins
Vitamin E contains the same antioxidant properties as its counterpart vitamin C. This means that it can limit oxidative stress by balancing the level of electrons in free radicals.
Vitamin E is an effective method against hair loss. A small study showed that in people who took vitamin E supplements for eight months, hair growth increased by 34.5%. Vitamin E is found in sunflower seeds, spinach, avocados and almonds. If you plan on taking supplements, the recommended dose is 15 milligrams daily.
Iron
Iron stimulates the production of hemoglobin-a protein found in your body's red blood cells. These cells distribute oxygen among cells throughout the body, aiding in their repair and growth. Iron deficiency can lead to hair loss, with women being the most susceptible. Iron is found in foods such as eggs, red meat, lentils, spinach, oysters and shellfish. The recommended daily intake of iron is 45 milligrams. Be aware that taking too much iron can lead to constipation, stomach pain and vomiting.
Zinc
Zinc aids hair growth and keeps the sebaceous glands around the follicles working well. If you have a zinc deficiency, hair loss may occur. Those most susceptible to zinc deficiency are people who overindulge in alcohol, those with Crohn's disease, pregnant and nursing women, and those with chronic kidney disease.
Zinc is found in common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. The recommended daily allowance of iron is 11 milligrams for men and 8 milligrams for women. Taking zinc in excessive amounts can lead to loss of appetite, cramps and headaches.
Vitamins can repair damaged hair, prevent premature aging, reduce hair loss and improve hair growth and volume. However, they are not a one-size-fits-all solution. If hair loss is caused by a stressful environment, underlying medical conditions or genetics, you should consult your doctor who can devise a targeted treatment plan including vitamins.
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