It’s safe to say that no one welcomes the prospect of premature hair fall, hair thinning and balding. Every one of us wishes to have a full head of hair till a ripe old age. Fortunately; thinning hair can be prevented to a large degree and effective prevention of hair loss can be largely prevented with a healthy diet and with an adequate intake of essential vitamins, minerals and nutrients that promote hair growth and prevent hair thinning. This article aims to enlighten the reader on essential vitamins, minerals, and dietary additions that can largely reverse the process of thinning hair and help an individual regain a degree of control over hair growth and health.
Vitamins & Minerals For Thinning Hair
Omega-3 Fatty Acids for Thinning Hair
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 both animal and human skin and hair are well-documented. For further evidence for these claims; let’s take into consideration one extensive clinical study.
In 2015, a study conducted among 120 healthy women experiencing hair loss and hair thinning was primarily based on the supplementation of Omega-3 fatty acids, followed up by Omega-6 supplementation along with other essential nutrients and vitamins. The results of this study clearly indicated a positive change in hair growth patterns and a considerable decrease in hair thinning.
With the completion of 6 months; 89.9% of the participants who were given a daily supplementation of Omega-3 and Omega-6 fatty acids along with other nutrients experienced a considerable decrease in hair thinning and clinical measures were taken for evidence.
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, walnuts and hemp seeds among other foods. If one is unable to eat any of the fishes and foods mentioned above; Omega-3 fatty acid supplementation is widely available at pharmacies and department stores.
Biotin and Vitamin B5 for Thinning Hair
Biotin and Vitamin B5 vitamins can do a whole lot for hair and skin health. These B complex vitamins are popular forms of alternative treatment for hair thinning. Biotin has a regenerating effect and rebuilds hair shafts that have been subject to degradation 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. With consultation with one’s primary physician; an individual afflicted by thinning hair can benefit from taking one Biotin supplement per day. Vitamin B5 is found in abundance in many variations of foods and changes to one’s 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 and helps in controlling and reversing hair thinning.
Vitamin C for Thinning Hair
Vitamin C, which is found in abundance in a wide variation of citrus fruits, can do a whole lot to reverse 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 hair and hair thinning. Supplementing your diet with Vitamin C rich fruits and vegetables is the most effective way to increase vitamin C intake; however, one can also turn to over-the-counter vitamin C supplementation with advice from your doctor to combat hair thinning.
Vitamin D for Thinning Hair
Last but definitely not the least; vitamin D has well documented benefits for hair growth and thinning hair. This essential vitamin is used to treat patients of 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 exposure to the sun; however, vitamin D is also present in foods like halibut, mackerel, eel, salmon, white fish, swordfish, portabella mushrooms and maitake mushrooms. Including these foods in your diet will effectively help you control your thinning hair.
Minerals For Thinning Hair
Zinc for Thinning Hair
Zinc is an important mineral that has long been used to control hair thinning and there are numerable clinical studies that prove the effectiveness of zinc for hair growth and prevention of hair thinning. Zinc compounds have been largely used to treat telogen effluvium and alopecia areata by mainstream doctors and this can be largely credited to the effectiveness of zinc as an agent that promotes hair growth and health.
As mentioned before; there are numerous studies to prove the effectiveness of zinc for hair growth and a decrease in hair thinning. A study conducted in 2013 is one prominent example. In this study; researchers analyzed the zinc levels in four common hair loss and hair thinning conditions which are male pattern baldness, female pattern baldness, telogen effluvium and alopecia areata. The conclusion these researchers arrived at was that hair loss patients showed clinically measured levels of zinc deficiency as compared to a control group with no symptoms of hair thinning.
Adding the mineral zinc to one’s diet is quite easy considering that one can increase their intake of this nutrient by eating a wide range of foods including, but not limited to 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, but consultation with your primary physician is advised.
Iron is yet another important mineral which is known to promote healthy hair. Foods that are rich in iron include spinach, chicken, lean meats, beans or lentils. Iron is an essential mineral for the production of red blood cells what supply oxygen to all the cells in the body. Hair related problems like hair thinning, hair loss, gray hair are some of the common symptoms in people who are anemic. One may not be iron deficient, but having low iron levels can be a contributing factor for thinning hair.