Thinning hair? You might not be getting enough of these important vitamins and nutrients.
Is your diet having an effect on your hair? You could be at risk for hair loss if you don’t get enough of the main vitamins and minerals. Find out what foods contain these vital nutrients, and check with a medical professional before taking a supplement. When it comes to vitamins, more isn’t necessarily better, and too much can be detrimental.
Biotin (vitamin B7) is important for your body’s cells. Its low levels can cause hair loss, rashes on the skin, and brittle nails. You could have low levels if you are:
- Pregnant or breastfeeding
- Taking certain antibiotics or epilepsy drugs
Most people get enough biotin from their diet. You can find it in foods like:
- Egg yolks
- Whole grain
- Beef, Chicken, Fish
Or a dietary supplement such as Wolvit Biotin which has 5mg of pure biotin per tablet.
Iron is needed for red blood cells to transport oxygen. When iron levels are low, iron deficiency anemia can occur. Exhaustion, pale skin, and hair loss are some of the symptoms.
You’re at risk for iron deficiency if:
- You’re a woman with irregular menstrual cycles.
- You have a long-term disease.
- You’re vegan or vegetarian
Some foods that are naturally enriched in iron include:
- Grass-fed beef
- Green leafy veggies
- Beans or legumes
3. Vitamin C
Vitamin C is needed for your gut to absorb iron. It can be obtained from a variety of sources, including:
- Citrusy fruits
- Leafy veggies
- Bell peppers
“Eating your iron-containing foods at the same time as a food that contains vitamin C will help you better absorb the iron in that food,” says, Megan Byrd, RD.
4. Vitamin D
You may already be aware that vitamin D is important for bone health. However, did you know that low levels of it have been related to hair loss? When you are exposed to sunlight, the skin produces vitamin D, but many people do not get enough from the sun alone.
Eat fatty fish or drink fortified milk to increase your levels. You may also ask your doctor for a supplement recommendation. Magnesium’s bioavailability is improved when combined with Vitamin D.
Zinc can play a key role in making proteins in your hair and other cells. Your body can’t make it, so you need to get it from food or supplements. Signs of low zinc levels include hair loss, poor wound healing, and a weak sense of taste or smell.