VITAMINS
VITAMIN B7 (BIOTIN)
Benefits: Assists in the conversion of certain nutrients to energy and plays a role in skin, nail and hair health as well as in the nervous system.
Natural source: Egg yolk, liver, avocado and some vegetables
VITAMIN D
Benefits: Regulates calcium and phosphorous in the body. It is important in bone formation and maintenance of its strong structure.
Natural source: The body produces its own Vit. D through healthy exposure to the sun – healthy being the operative word, so don’t forget your protective sunscreen and do not over expose yourself to direct sunlight. Vit. D can also be sourced from fish such as salmon, from mushrooms, and grains.
Note: Hair loss is one among other complications from Vit. D deficiency
VITAMIN E
Benefits: A strong antioxidant with anecdotal benefits but inefficient data to support use for hair growth.
Natural source: Vit. E is found in vegetable oils such as safflower oil, cereals, meat, poultry, eggs, fruit, vegetables, and wheat germ
VITAMIN A Benefits: A powerful antioxidant, essential for growth and development and helps control secretion of sebum: a natural moisturizer for the scalp and hair. An over production of sebum can result in an oily scalp, oily skin and acne. Natural source: Fruits, vegetables (e.g. carrots, sweet peppers and sweet potatoes), eggs, whole milk, butter, meat, oily salt water fish. Note: Vit. A deficiency can cause dryness and hair loss There is notably less information on the effects of other essential vitamins on hair health.
MINERALS
IRON
Benefits: Helps in cell generation. Iron deficiency has been found to cause hair loss in both men and women. Diagnosis and treatment of anemia should be done by your physician.
Natural source: Chicken, fish, leafy green vegetables, and legumes.
Note: Hair loss from iron deficiency is reversible.
ZINC
Benefits: Supports normal functions of the cell and plays a role in boosting your immune function and cell growth. One of the symptoms associated with severe zinc deficiency is hair loss.
Natural source: Zinc is found in oysters, beef, zinc fortified foods (cereals, baked beans etc.) chickpeas, milk, and oatmeal.
SELENIUM Benefits: Important for normal body functions. Higher than normal levels of selenium can lead to hair loss Natural source: Brazil nuts, fish (notably yellowfin tuna), pork, beef, turkey, chicken, mushrooms, lentils and spinach.
So, the bottom line is: there is a lot of information out there, not all supported by science or research, likely with no bad intentions. However, knowledge is power. Don’t dive into the 'latest thing' without your own google search. Your purse will thank you, and importantly you might avoid some unintended consequences!
For more information visit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
Till next time – tata!
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