If you have noticed some hair loss or thinning, deficiencies in your diet could be to blame. This can especially true for women who are experiencing hair loss. Because eating the right combination of vitamins and minerals affects your body's ability to regrow hair, it's important to incorporate a variety of nutrients into your diet.
Iron
Iron is necessary for re-growing hair; however, in women, it also is necessary for performing menstruation. When iron deficiency results, the body may stop growing hair until more nutrients are ingested. For this reason, consuming more foods with iron or taking an iron supplement may help to re-grow hair. Taking a supplement or consuming 18 mgs of iron a day can help encourage hair growth. Or you can consume foods high in iron, such as broccoli, fortified cereals and red meat.
Biotin
Biotin helps the body produce fatty acids that help a person achieve healthy hair, according to Vitamins Diary. Without biotin, hair loss can occur. Recommended daily intake of biotin ranges from 30 to 100 mcgs per day, according to Life Clinic. Dietary sources of biotin include liver, cauliflower, carrots, salmon, fortified cereal, yeast and bananas. You also can take a biotin vitamin supplement, which can often be found in a B-complex vitamin.
Vitamin C
Vitamin C aids in the absorption of iron, which is necessary to grow hair. The body does not make vitamin C, so it is necessary for a person to ingest or take a vitamin supplement in order to experience results, according to Natural News. Aim to consume between 1,000 and 2,000 mcgs of vitamin C each day. Food sources include citrus fruits, such as oranges and mangoes, as well as Brussels sprouts, cabbage, red and green peppers and parsley, according to Vitamins Diary.
Vitamin D
Consuming vitamin D is associated with preventing hair loss, according to Natural News. When a person consumes a sufficient amount of vitamin D, the vitamin stimulates growth of the cells that form in the hair follicle. Consuming 1,000 IU per day can provide enough vitamins to stimulate growth, according to Natural News. Dietary sources of vitamin D include whole milk, salmon, mackerel, tuna, yogurt, sardines, liver, and Swiss cheese. Also, getting at least 15 minutes of sun exposure per day can help to increase vitamin D levels, according to the Office of Dietary Supplements.
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