Vitamins and Minerals for Healthy Hair

• Natural sources - Biotin deficiency is rare because biotin is found in eggs, liver, wheat and oat cereals, several vegetables, rice, and dairy products, so even vegetarians and vegans can fulfill their body’s need for this vitamin.

2. Vitamin D
Vitamin D plays an important role in healthy hair development as well as in many other physiologic processes, so deficiency may have detrimental effects. Hair loss specialists who regularly screen for Vitamin D levels help patients attain normal levels for all of its potential benefits.
• Natural sources - Dietary Vitamin D is most easily obtained through fortified foods such as milk, yogurt, orange juice, and cheese, in fatty fish including sardines, salmon and tuna, and in egg yolks and mushrooms. The prevalence of Vitamin D deficiency suggests that most people do not consume adequate dietary Vitamin D, nor have sufficient sun exposure for adequate skin conversion of Vitamin D.

3. Vitamin A
Vitamin A is an essential nutrient critical to normal vision, gene expression, reproduction, embryonic development, growth, and immune function. Both deficiencies and excess levels can contribute to disease states, and for hair, in particular, deficiency can lead to follicular hyperkeratosis. Vitamin A is part of a family of compounds including retinal, retinol, retinoic acid and carotenoids.
• Natural sources - Vitamin A is found in a variety of meats, fish and vegetables, including carrots, salmon, kale, sweet potatoes, spinach, dried apricots, broccoli, butter, butternut squash, cantaloupe, mango, red bell pepper, goat cheese, peas, cow’s milk, tomato, beef liver, pumpkin, eggs and grapefruit. In addition, Vitamin A is fat soluble and extensively stored in the liver, so for most people even prolonged periods of inadequate intake will not lead to clinical deficiency.

4. Vitamin C
Vitamin C is another essential nutrient required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters, and is also involved in protein metabolism. Vitamin C helps the absorption of plant-based iron, another important nutrient for healthy hair growth. Severe Vitamin C deficiency produces scurvy, a life-threatening disease that includes follicular hyperkeratosis and corkscrew hairs. Interestingly, smokers have impaired Vitamin C absorption and need greater dietary intake.
• Natural sources - Natural sources of Vitamin C include all citrus fruits, red and green bell peppers, tomatoes, broccoli, brussels sprouts, potatoes, spinach, green peas, cantaloupe, and strawberries.

5. Folic Acid
Folic Acid is a B vitamin and is one of the few vitamins that have a very specific potential benefit for hair growth in that it helps regulate keratin production, which is the primary protein of the hair shaft. A deficiency of Folic Acid may lead to thinning of the hair shafts as well
as overall hair loss. Individuals at greater risk of Folic Acid deficiency include those with alcohol use disorder, pregnant women, and those with malabsorptive disorders.
• Natural sources - Natural sources of Folic Acid include vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.

6. Magnesium
Magnesium is a mineral that plays a role in the functioning of enzymes involved in DNA and RNA synthesis, as well as in cell replication. Thus, it helps support normal hair shaft growth. Magnesium is also involved in the production of proteins including keratin, the primary component of the hair shaft.
• Natural sources - Magnesium is found in many plant and animal foods, including bananas, leafy green vegetables, fruits, beans, soy products, seafood, and dairy.

Other essential nutrients for hair health

Proteins in general and collagen in particular are important for the growth of all skin and hair structures. A healthy and varied diet provides the body with all it needs to produce these proteins.
• Omega-3 fatty acids are best known for benefiting heart health, may indirectly improve scalp circulation, and assist hair follicle nutrition. Little scientific data exists demonstrating direct benefits to hair growth.
• Selenium is another essential trace element associated with hair loss in very specific situations of poor nutrition. Deficiency has also been associated with reversible gray hair development and supplementation benefitted hair growth in patients undergoing chemotherapy. The availability of selenium in a variety of foods, such as meat, vegetables, and nuts, is sufficient to meet the daily requirement.
• Pantothenic acid (B5) is part of the B complex of vitamins that aids in cell metabolism. Deficiency of this vitamin has not been associated with hair loss.

Choosing the right supplements
The availability of vitamins and minerals in a varied and healthy diet makes supplementation unnecessary for most individuals. When supplements are desired, there are many choices for multivitamins or individual vitamins that are readily available and inexpensive. There are also several heavily marketed “hair loss” supplements that are very expensive and that lack scientific credibility. The reader is cautioned to be skeptical of these products.

Anyone experiencing hair loss and interested in treatment should first see a health care professional such as a board-certified dermatologist for a thorough examination and assessment. Early intervention with the correct medications and supplements should provide the best long-term benefits.

source: ishrs.org