What Nutrients Relate To Hair Loss?

Nutrition and a variety of nutrients contribute to hair growth; a deficiency of nutrients can lead to hair loss. Adding nutrients to the diet by either food or supplementation can help prevent or slow hair loss. Deficiencies in vitamins A and C can lead to hair loss, as can inadequate amounts of calcium or protein in the diet.

Vitamin C

Vitamin C is needed to grow health hair. A deficiency of this nutrient can lead to the disease called scurvy, according to the Linus Pauling Institute of Micro-nutrient Research for Optimum Health. Vitamin C is part of the production of collagen, a component of the hair itself. Sources of vitamin C include fruits, especially the citrus fruits such as oranges, lemons, limes and grapefruits. Other good sources include grapes, peppers, leafy greens, tomatoes, potatoes, melons and cherries. Huntington College of Health Sciences suggests a daily dose of 100 to 200 mg vitamin C daily.

Calcium

The University of Maryland Medical Center recommends taking the mineral calcium to prevent hair loss. Calcium is found in dairy products, such as milk and cheese. It is frequently taken with vitamin B-6, vitamin D and magnesium to add absorption of this mineral. Vitamin D is often added to milk and dairy products as well. Huntington College of Health Sciences recommends 100 to 200 mg of calcium intake a day.

Lysine

The amino acid lysine contributes to the production of hair because it is part of a protein chain involved in hair growth. UMMC suggests 500 mg to 1,000 mg daily. Beef, chicken, milk, eggs and dairy products contain lysine. Whole milk contains 600 mg of lysine per cup and a 4 oz. hamburger contains about 1,500 mg.

Vitamin A

Vitamin A is important in the production of both hair and skin. It can help prevent hair loss and help with dry hair. Sources of vitamin A include liver, fish oil, and carrots as well as eggs, leafy green vegetables and fortified milk. Taking laxatives can prevent the absorption of vitamin A, as can some cholesterol-lowering drugs. Huntington College of Health Sciences recommends 5,000 to 25,000 IU of vitamin A per day.