Vitamins for Hair, Skin & Nails
Supplements for Hair Loss
As part of a healthy hair cycle, we would expect to lose between 50-100 hairs every day, depending on our brushing and washing regime. These hairs are normally automatically replaced but when the rate of shedding outweighs the number of hairs growing back then this can result in overall hair loss. Hair loss or damaged hair may not be a life-threatening issue but can be extremely distressing.
There are specific key nutrients that can help support healthy hair growth and these can be sourced as part of a healthy, balanced diet.
Key Foods for Hair Loss
Nutrients essential for hair growth include protein, iron, vitamin B12, folate, zinc, L-lysine, biotin and essential fatty acids, vitamins A, C and E. Here are some foods which are rich in these nutrients that you should eat regularly to help keep your hair strong and healthy:
- Eggs - egg yolks contain good amounts of protein, biotin, L-lysine and zinc.
- Complex carbohydrates - beans are good sources of plant-based protein, iron, zinc and biotin. Sweet potatoes, butternut squash and pumpkin contain beta-carotene that is converted into vitamin A.
- Nuts and seeds contain essential fatty acids, zinc, L-lysine, B vitamins and vitamin E.
- Fruits and vegetables such as spinach, sweet peppers and berries contain a range of nutrients such as beta-carotene, vitamin C, vitamin E and antioxidants.
- Meat and fish are excellent sources of protein, iron, vitamin B12, folate, zinc, L-lysine, vitamin A, and omega-3 fatty acids. Consider liver, grass fed red meat, seafood such as oysters and shrimp, and oily fish such as salmon, mackerel, anchovies, sardines and herring.
Which Supplements Can Support Hair Loss?
- Vitamin C
- Biotin (vitamin B7)
Top Tips on Buying Supplements for Hair Loss
- Get your iron levels checked before supplementing with iron as too much iron can be dangerous. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams. Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach.
- For vitamin C, look for the ascorbate form rather than ascorbic acid, as this is gentler on your stomach.
- Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. Men require 9.5 milligrams per day, women require 7 milligrams per day.
- Look for the natural and most active form of vitamin 7 (biotin) which is d-biotin.
Nutritional Therapy Support For Hair Loss
Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with hair loss and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations
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