Healthy hair stands for vitality and attractiveness. Our hair follicles consist of the most actively dividing cells in the body. Your high metabolic rate is dependent on nutrients, vitamins and trace elements. A vitamin deficiency can easily lead to hair loss. However, the more balanced the diet and the better the vitamin supply, the less likely it is to have a vitamin deficiency and the easier it is to counteract hair loss.
Vitamin deficiency increases the risk of hair loss
Everything is fine and suddenly hair loss begins. The blood test turns out wonderfully and the GP says: You are perfectly healthy.
But hair still falls out. And nobody will find your vitamin deficiency. Nobody looks for a vitamin deficiency either. But how is vitamin deficiency related to hair loss?
Vitamin deficiency can trigger hair loss
Normally, when a hair falls out, the hair root remains in the scalp and the hair grows back. The hair that has fallen out is thus constantly renewed and the loss takes place in secret.
If there is talk of hair loss, more hair falls out and the hair that has fallen out grows back only sparsely. As a result, the volume of the hair decreases.
There are different forms of hair loss. A distinction is sometimes made between hereditary hair loss (androgenetic alopecia), patchy hair loss (alopecia areata) and diffuse hair loss (diffuse alopecia).
The causes of hair loss include thyroid disorders, side effects of medication, hormonal imbalances, skin diseases, chemotherapy, and, very often, stress and psychological strain.
If there is a vitamin deficiency behind the hair loss, an increased supply of nutrients – via a diet rich in vital substances and alkaline excess or via targeted dietary supplements – can help the hair get back on its feet.
Five vitamins against hair loss
Of course, basically, all vitamins, minerals and trace elements are important for hair health. However, five vitamins play a particularly important role in promoting hair growth.
They prevent vitamin deficiencies and prevent or correct hair loss that arose as a result of such a deficiency.
Vitamin C promotes hair growth
Vitamin C deficiency not only makes you susceptible to infections but also damages to the hair structure. Conversely, vitamin C supports hair growth in different ways. Iron deficiency has also been linked to hair loss ( 1 ).
For example, vitamin C is needed so that iron can bind to the red blood cells and thus reach the hair roots in the first place. An iron deficiency can lead to structural damage to the hair shaft and even to hair loss.
Vitamin C is also involved in collagen formation. Collagen is a structural protein needed to build and protect the hair follicle. Vitamin C deficiency can thus lead to the hardening of the collagen around the follicle and thus to hair loss.
Vitamin C works particularly intensively with regard to the repair of collagen together with OPC (oligomeric proanthocyanidins), a phytochemical with excellent properties for hair and skin health.
OPC is not only regarded as a high-quality repair substance for collagen, but as a potent antioxidant, it also protects the hair root from attacks by free radicals. Consequently, after a course of at least two to three months, OPC leads to significantly thicker and healthier hair in many people (and also animals).
As is well known, the human body cannot produce vitamin C itself and there is no special vitamin C store. This is why it is so important to regularly ingest vitamin C with food.
Vitamin C deficiency can be remedied particularly easily with the typical vitamin C suppliers, e.g. fresh fruit (citrus fruits and berries). However, some vegetables are also rich in vitamin C, including bell peppers, cabbage and radishes.
If it is not possible for you to remedy a vitamin C deficiency with your diet, then particularly holistic food supplements such as acerola cherries and acerola juice are recommended or carefully produced fruit powder from fruits that are particularly rich in vitamin C.
Vitamin D prevents hair loss
According to the University of California, a vitamin D deficiency also promotes hair loss.
The hair follicle cycle is characterized by three phases: anagen phase (hair grows), catagen phase (hair growth stops) and telogen phase (hair dies).
If there is a vitamin D deficiency , the hair follicle cycle is altered or interrupted. A phase can be lengthened or drastically shortened and lead to hair loss.
The body can produce 80 to 90 percent of the vitamin D it needs itself with the help of sunlight. People who are outdoors every day are usually well taken care of.
10 to 20 percent of the vitamin D requirement is covered by the diet. However, vitamin D is found only to a limited extent in food. The highest concentrations are found in oily fish (e.g. salmon and herring) and cod liver oil.
According to studies, most people suffer from a vitamin D deficiency. It is therefore recommended to also take vitamin D through dietary supplements – especially in the darker season, but also in summer when it is not possible to spend time outdoors or if there are chronic diseases that are associated with a vitamin D deficiency.
Vitamin E accelerates hair growth
The fat-soluble vitamin E is also an important nutrient that maintains hair health ( 3 ).
As an antioxidant, vitamin E protects all body cells from harmful influences and thus also the cells of the hair follicles.
Vitamin E also stimulates the growth of new blood vessels and in this way indirectly promotes a better supply of nutrients to the hair root, since the scalp can now be better supplied with blood. Hair growth is now accelerated and the hair is strengthened.
Regular consumption of foods rich in vitamin E is therefore highly recommended.
Vitamin E can also be massaged directly into the scalp using oil packs. Such massages stimulate blood circulation in the scalp and promote hair growth.
Vegetable oils (e.g. wheat germ oil, sunflower oil or safflower oil) are particularly good sources of vitamin E. But hazelnuts, almonds, sunflower seeds and peanuts are also very good sources of vitamin E.
A very good natural source of vitamin E is Moringa leaf powder, which provides 4 to 8.5 mg of vitamin E per daily dose (10 g), which corresponds to a third to half of the daily vitamin E requirement. Moringa powder is thus in second place in the hit list of the best vitamin E suppliers, right after wheat germ oil.
Moringa also provides a large portion of B vitamins, which – as we will see shortly – have a particularly good effect on the activity of the hair roots.
Vitamin B activates the hair root
B-complex vitamins support hair health in a number of ways, specifically vitamins B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine)
They stimulate the activity of the sebaceous glands and activate essential metabolic processes in the hair roots.
B vitamins also have an anti-inflammatory effect and thus protect the scalp.
The most important vitamin B suppliers include nuts, oilseeds (especially pumpkin seeds ), whole grain products, yeast flakes and legumes .
Since B vitamins support different nerve functions, they are particularly recommended for stress-related hair loss.
Best to take a vitamin B complex that contains all B vitamins and promotes hair health comprehensively.
Vitamin A nourishes the hair follicles
The fat-soluble vitamin A is responsible for many processes in the human organism. Vitamin A deficiency can cause blurred vision, dry skin, and stunted hair growth ( 2 ).
Vitamin A is involved in fat synthesis in the hair follicles, so a vitamin A deficiency can easily lead to hair loss.
Vitamin A is only found in animal foods. Plant-based food (e.g. carrots, spinach, broccoli, tomatoes or apricots) contains what is known as provitamin A (beta-carotene), which can be converted into vitamin A by the organism at any time and as required.
Remember: If the food is prepared with a small amount of fat, the body can absorb beta-carotene more easily.
Compensate for vitamin deficiency – eliminate hair loss
In the event of hair loss or sudden sparse hair growth, it is worth keeping an eye out for a possible vitamin deficiency, optimizing your diet, and, if necessary, taking high-quality food supplements in order to be well supplied with all vitamins. If your hair problem is due to a vitamin deficiency, among other things, you will quickly see results and soon have beautiful full hair again.
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