Vitamins and Hair Loss

A certain amount of hair loss is normal. The average person normally sheds 50 to 100 hairs every day. The hair shed daily is not necessarily permanent hair loss. Most of the hair we shed grows back.

principal nutrients that are involved include :

Vitamins B : Deficiency in B vitamins- especially B6, and folic acid. B vitamins, especially B5 (pantothenic acid) and B3 (Niacin) in diet can cause hair loss. B vitamins are rich in foods like bran, nuts, eggs, soybeans, cauliflower, carrots, peas, Liver, Fish oil and beans.

Vitamin C : Blood circulation of the scalp is improved with the help of vitamin C of the scalp and all capillaries, which carry blood to the follicles, are maintained by vitamin C. The reference daily intake for vitamin C is 60 milligrams for the average adult. People who smoke need twice as much vitamin C as nonsmokers. Vitamin C are rich in foods like citrus fruits, potatoes, tomatoes, dark green leafy vegetables, melons and berries.

Vitamin E : is to transfer oxygen in the blood and improves the scalp blood circulation. Vitamin E may be consumed @ 400 IU daily

Biotin : maintains the health of the hair. The following foods are recommended: bulgur, green peas, lentils, walnuts, sunflower seeds, soybeans, oats, bulgur, Brewer's yeast and brown rice.

Inositol : is also being considered a hair loss vitamin. Take 100 mg twice daily for better hair growth.

Iron : Iron's main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and can lead to possible hair loss or increased hair shedding. Iron are rich in foods like meat, spinach, red kidney beans and bran.

Zinc : Dandruff and hair loss are both conditions associated with zinc deficiency. Good sources of zinc include foods of animal origin, including seafood. Eggs and milk also supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and legumes contain zinc

Protein : is needed by every cell in the body, including the cells needed in normal hair growth. Without adequate protein intake, the body cannot efficiently make new hair to replace the hair that has shed. Protein comes from: eggs, yogurt, meat, fish, milk, and soy products.