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The Best Vitamins for Hair Loss

Hair loss has many causes, among them a diet deficient in vitamins and minerals. This creates dry skin on the scalp and poor circulation. Hair follicles need proper nutrition to lengthen the anagen cycle, or growth phase, of hair. The anagen phase lasts for several years, but if shortened, the hair dies and falls out before new hair can replace it. B vitamins are particularly important in maintaining proper hair growth.

  1. Vitamins

    • Vitamin B improves hair growth by helping hemoglobin bring oxygen to the scalp. The most important B vitamins in this task are B-6 and folic acid. Both are available in supplements or lentils and peas. B-6 is also abundant in seafood, poultry, potatoes, eggs and fortified cereals, while folic acid can be found in collard greens, chick peas, papaya, and asparagus. Inositol is another member of the B-complex family that improves hair growth by helping hair cells retain moisture, lengthening the anagen phase. Inositol is available in fruits, beans, and nuts.

      Another vitamin involved in preventing hair loss is vitamin C, which keeps hair strong by developing collagen. Vitamin C is naturally found in citrus fruits and red peppers. Vitamin E improves circulation to the scalp and increases oxygen absorption. It can be found in vegetable oils, wheat germ, turnip greens, and sunflower seeds.

      Vitamin A helps in the production of sebum, or scalp oil, which keeps the skin on the scalp from thickening. A thick or dry scalp makes it easier for hair to fall out. Vitamin A is most famously found in carrots, but mangoes, oranges, sweet potatoes, and liver are also good sources. While a vitamin A deficiency can cause hair loss, so can too much. Taking in excess of 100,000 IU (international units) per day for several months can also cause hair loss. Take the recommended daily dose of vitamin A, 3,000 IU, to prevent baldness.

    Minerals

    • A zinc deficiency leads to dry scalp and hair loss. Women need 8 mg and men 11 mg per day. Zinc levels can be decreased by stress, but also by poor diet. Red meat, wheat germ, shrimp, egg yolks, pumpkin seeds, poppy seeds, oysters, and mussels are all good sources of zinc. Combining copper with zinc intake seems to improve this nutrient's effectiveness.

      Hair is 90 percent protein, making protein deficiency a major part of hair loss. Getting at least 14 g protein every day can increase hair thickness 45% in just two months.

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