Losing one's hair can put a dent in a person's self-esteem and self-image; if this were not the case, hair regrowth medications would not be so freely available to the general public. Though some forms of hair loss are not preventable due to side effects of certain medications or simply genetics, good nutrition might help some people hold on to their locks. Vitamins and other dietary supplements can help fill the gaps in sub-par eating habits, and can give those who are afraid of losing their hair, a boost when it comes to promoting scalp health and immune function, which may prevent some kinds of hair loss. Be sure to consult a physician before taking any dietary supplements, for any reason.
Biotin
Biotin is a nutrient classified as a B-complex vitamin, which contributes to both hair and nail health. Natural sources of this nutrient are liver, eggs, avocado, cheddar cheese and salmon. According to the Linus Pauling Institute, a research facility that studies micronutrients, adequate intake (AI) of biotin for adults ranges from 30 to 35 mcg daily. A biotin deficiency could result in hair loss, so it would seem that taking biotin supplements to ensure that the daily AI is met could prevent hair loss in some cases. The Linus Pauling institute explains that scientific evidence of using biotin as a hair loss prevention tool has not yet been established.
Vitamin C
Vitamin C supplements play a role in the prevention of hair loss in part because this vitamin helps the body absorb iron more readily. According to the Office of Dietary Supplements, part of the National Institutes of Health, a lack of vitamin C can makes the capillaries more fragile, a condition that could impede circulation to the scalp. Another symptom of a vitamin C deficiency is the formation of corkscrew hairs that may be more prone to falling out than healthy hair. Recommended daily allowances (RDA) for vitamin C range between 75 and 120 mg daily for adults. High doses of the supplement with the specific aim to prevent hair loss should be discussed with a medical care provider.
Vitamin E
Vitamin E is another supplement to consider to prevent hair from falling out, due to its properties to enhance the immune system and improve circulation to the scalp. Natural health resource, HolisticOnline explains that immunity and hair health are linked; boosting immunity may prevent side effects from a compromised immune system such as hair loss. Recommended doses of a vitamin E supplement start at 400 IU (international units) daily, and can gradually increase to 1000 IU, under the supervision of a physician.
Essential Acids
Essential fatty and amino acids may also help some people avoid hair loss. The World's Healthiest Foods extols the virtues of omega 3 fatty acids, naturally found in flaxseed, salmon and walnuts, because the nutrient is already present in the sebaceous glands that are located in the scalp area. Taking a supplement to ensure that a person is getting adequate levels of omega 3 may increase hair health. HolisticOnline suggests using L-cysteine and L-methionine supplements to stimulate hair growth and to prevent loss.
Iron
Iron supplements may be a key to preventing hair loss by aiding blood circulation to the scalp. CWI Medical explains that iron helps the body produce hemoglobin, a substance in the blood that brings oxygen to the tissues and vital organs. Scalp health is an important part of keeping hair healthy and growing from the follicles. When the scalp is getting the oxygen and other vitamins it needs, the hair follicles are able to function properly, which could be translated into less hair loss. CWI Medical advises eating liver, raisins and eggs for their iron content, but some people, especially vegetarians may be lacking in the mineral. People who want to consider an iron pill to prevent hair loss should check with their doctor about an appropriate dosage, especially because constipation is a common side effect of iron supplements.
Zinc
Zinc is related to hair health because this mineral keeps hormones in check, and controls the glands in the scalp that are linked to the hair follicles. Fluctuating hormonal levels, as well as damaged hair follicles can both lead to hair loss in men and women. According to CWI Medical, a symptom of zinc deficiency is indeed hair loss, which can be combated by either a dietary supplement or natural forms of the mineral, found in red meat, chicken and seafood. HolisticOnline's guidelines for zinc supplementation state 50 to 100 mg daily is sufficient.
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