You may lose hair for numerous reasons, including medications, heredity, stress, harsh hair treatments, hormonal changes that result from pregnancy or aging, stress, and poor diet. Some of the most important vitamins and minerals to prevent and even reserve hair loss include B3, B5, B6, vitamin E and C, biotin, and such minerals as magnesium, copper and zinc. Two amino acids, L-cysteine and L-methionine are also essential in preventing hair loss.
B vitamins
Several vitamins in the B complex family, such as B3, B5 and B6, are vital for hair growth. Any deficiency in these vitamins may cause hair loss. Many of these vitamins improve blood circulation and gives oxygen to the skin. Foods that are rich in B vitamins include soy beans, eggs, many nuts, carrots and beans. If you do not consume enough of such foods, you can take 50 mg of vitamin B3 three times a day, 100 g of vitamin B5 three times a day, and 50 mg of vitamin B6 three times a day to prevent hair loss.
Vitamins C and E
Vitamins C and E should always be taken together because they work together. Both vitamins improve scalp circulation, but vitamin E also improves your immune system. Good sources for vitamin E include seeds, nuts and vegetable oils. For vitamin C, eat broccoli, strawberries, brussels sprouts, grapefruits, raspberries, pineapples and watermelons. The recommended daily dosage for vitamin C is 3,000 to 10,000 mg; for vitamin E, it is 800 to 1,000 IU. You can also use shampoos and hair conditioners that contain these vitamins.
Biotin
Biotin is vital for both healthy skin and hair. A diet rich in biotin may prevent hair loss. Good sources for biotin are brown rice, green peas, oats, walnuts, sunflower seeds, and oats. If you do not get enough biotin from your diet, a recommended dosage is 50 mg three times a day. You can also use shampoos that contain biotin.
Zinc and Copper
Zinc enhances your immune functions. It works closely with copper to stimulate hair growth. The daily dosage is 50 to 100 mg for zinc; for copper, it is 3 mg. The best sources of zinc include foods high in protein, such as lamb, beef, pork, chicken and fish. Good sources of copper include avocados, almonds, broccoli, lentils, oats and nuts.
References
- MayoClinic.com: Hair Loss
- "Prescription for Nutritional Healing"; Phyllis Balch, CNC; 2010
- "The Perricone Prescription"; Dr. Nicholas Perricone; 2002.
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