For many people, hair loss results in more than just a bit of scalp showing. It can negatively affect your self-esteem and confidence. Half of American men older than 50 and one in four American women have thinning hair. While more than 90 percent of hair-loss cases are caused by genetics, in instances where hair loss can be attributed to stress or poor diet, vitamins and supplements may delay or even stop hair loss.
Vitamin A
If you have dry, damaged or brittle hair, breakage may account for your hair loss. Vitamin A helps the body produce sebum, a yellowish secretion that moisturizes your skin and scalp. The increased moisture nourishes your hair and makes it less prone to breaking. Eat dairy products and green and orange vegetables and fruits to increase your intake of vitamin A. Talk to your doctor before taking a vitamin A supplement, because it is toxic in large doses and too much may actually cause hair loss.
Biotin
Biotin produces the protein keratin that makes up approximately 91 percent of your hair's chemical composition. A diet lacking in biotin will cause slow hair growth and thinning hair. Biotin also prevents graying hair. Food sources of biotin include whole grains, egg yolks, liver, milk and rice.
Inositol
This carbohydrate works to stabilize cell membranes and protects hair follicles from damage. Inositol promotes the growth of healthier hair from the inside out. Your body does produce small amounts of inositol, but you can find more in wheat germ, vegetables, organ meats, bananas, raisins and brown rice.
Niacin and Vitamin E
Also known as vitamin B3, niacin improves blood circulation to the scalp and improves the health of hair follicles and roots. Vitamin E also stimulates blood flow to the scalp. Food sources for niacin include brewer's yeast, wheat germ, fish and poultry. Vitamin E food sources include milk, soybeans, wheat germ oil, dried beans and leafy green vegetables. Ingesting too much vitamin E can cause a spike in blood pressure and a reduction in blood clotting, so talk to your doctor before adding a vitamin E supplement to your diet.
Vitamins B5, B6 and B12
All three of these B vitamins may help to delay or prevent hair loss. As an added bonus, vitamin B5, also called pantothenic acid, and vitamin B6 aid the body in the production of melanin and prevent graying hair. Eating the daily recommended servings of dairy, vegetables and lean meats should give you the entire amount of vitamin B5, B6 and B12 you need.
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