Every one of us wishes to have a full head of hair till a ripe old age. But premature balding can be prevented with a healthy diet and essential vitamins and nutrients that promote hair growth. This article highlights the essential vitamins for thinning hair and their role in maintaining in healthy hair.
Vitamins for Thinning Hair
As hair fall and thinning of hair is a growing concern, you need to work on it right away. While your overall health status, emotional stress and environmental factors can affect your hair, your nutritional status plays a very important role. Your diet provides you the right nutrition that can protect your from hair problems. Certain vitamins for thinning of hair have been identified, which you must include in your daily diet.
The vitamins for thinning hair are present in regular foods and can be easily consumed in your diet.
Omega 3 Fatty Acids
If you have heard about the various health benefits of omega-3 fatty acids found in abundance in various fish oils; you have probably heard about its benefits for hair growth and its ability to reverse the process of thinning hair. The fatty acids in fish oils have been researched extensively and their benefits for skin and hair. Most studies have concluded that omega-3 fatty acids taken in addition to the vitamins of thinning hair, prove excellent for hair health. It can promote change in hair growth patterns and a considerable decrease in hair loss and thinning.
Omega-3 fatty acids are found in abundance in fishes like salmon, tuna, mackerel and sardines. These acids can even be found in considerable measure in egg yolks, almonds, walnuts, hemp seeds and flaxseeds among other foods. If you are unable to eat fishes and omega 3 rich foods, omega-3 fatty acid supplementation can always be considered.
Zinc has long been used to control hair thinning and hair loss and many clinical studies have confirmed the role of zinc in hair growth. Zinc compounds have been largely used to treat telogen effluvium and alopecia areata as it promotes hair growth and health. Numerous studies have confirmed the effectiveness of zinc for hair growth and a decrease in hair thinning. Hence, zinc is undoubtedly included in the list of vitamins for thinning hair.
Adding zinc to your diet is quite easy as it is present in a wide range of foods like oysters, beef, lamb, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken and mushrooms. Zinc can also be supplemented with over the counter pills and tonics with your physician’s consultation.
Biotin and B5
Biotin and B5 vitamins can do a whole lot for hair and skin health. B complex are essential vitamins for hair thinning and hair loss. Biotin has a regenerating effect that can protect hair that have been damaged by hair products, sun exposure, hair straightening and blow drying and environmental pollutants. Vitamin B5 provides support to the adrenal glands and consequently accelerates hair growth. Vitamin B5 is found in abundance in many foods and changes to your diet can effectively increase intake of B5 vitamin. Foods such as chicken, eggs, beef, avocado, nuts, legumes and potatoes are ideal sources of vitamin B5. Biotin can also be taken in form of supplements, as advised.
Vitamin C which is found in abundance in a variety of citrus fruits can do a whole lot to reverse hair loss and hair thinning. Oxidative stress caused by free radicals is one of the most common symptoms of aging and can have negative impact on skin and hair health. Vitamin C effectively combats oxidative stress that has a large contribution to graying and hair loss, thus making it one of the crucial vitamins for thinning hair. Supplementing your diet with Vitamin C rich fruits and vegetables is the most effective way to increase vitamin C intake however you can also take vitamin C supplementation, if advised medially.
Last but definitely not the least; vitamin D is also one of the well known vitamins for thinning hair. It has well documented benefits for hair growth. This essential vitamin is used to treat alopecia areata who experience hair loss due to a deficiency of this vitamin. The best way to increase intake of vitamin D is by limited sun exposure however vitamin D is also present in foods like halibut, mackerel, eel, salmon, white fish, swordfish, portabella mushrooms and maitake mushrooms.