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Hair Loss – The Effect of Vitamins and Nutrition on Hair.

The Effect of Vitamins and Nutrition on Hair

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Whilst most cases of hair loss in men and women are caused by genetics, medical problems or hormonal imbalances, nutrition plays a part in maintaining healthy hair. This article discusses the importance of good nutrition and how deficiencies in certain vitamins and minerals can lead or contribute to male and female hair loss.

If you are suffering from male hair loss or female hair loss, contact us today to arrange your free hair loss diagnosis. Call us on 0207 976 6868  to book your appointment.

The Importance of Good Nutrition
Your hair is just as responsive to a healthy diet as your body is. Deficiencies in Iron, B complex vitamins, essential fatty acids and amino acids are likely to cause or contribute to hair loss.

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To maintain a healthy head of hair it is important to eat a varied and well balanced diet. This should include protein from white meat and fish, whole grain carbohydrates including brown pasta and rice, healthy fats from oily fish, avocados, nuts and seeds and lots of fresh fruit and vegetables.

The suggestions above are just a starting point and it is a good idea to read up on nutrition and explore different foods that are available. The more variety you can get into your diet, the better it will be.

If possible it is best to get most of the vitamins and minerals required for healthy hair from the diet that you eat. This will ensure you receive a balanced amount of each and they are easily absorbed. 

The vitamins needed to maintain a healthy head of hair are essentially, A, B, C, E  and H together with a selection of minerals. We will examine these in greater detail below.

Vitamins for Healthy Hair

Vitamin A
Vitamin A promotes healthy cell and tissue growth in many parts of the body and in particular, the scalp and hair. Deficiencies in this vital vitamin lead to hair loss and dandruff.

Vitamin A Sources

Green leafy vegetables
Fruits
Liver
Eggs
Fish oil

It is possible to have too much vitamin A. It builds up in the body and this can be detrimental. Therefore always take professional advice before taking Vitamin A supplements.

Vitamin B
The B vitamin complex is broken down into many categories and a deficiency in one of these areas can lead to hair loss. We rely on vitamins, B6 and B12 together with Folic acid in the creation of haemoglobin. This is essential for carrying oxygen around the body and to the hair cells.

Vitamin B Sources

Meat
Fish
Milk
Whole grain
Eggs
Brewer’s yeast
Turkey
Fresh fruit

It is not possible to have too much B vitamin. It is a water-soluble vitamin and so does not build up in the same way as vitamin A.

The B vitamins that prevent hair loss are as follows:
Vitamin B3 (niacin)  – this allows proper blood circulation in the scalp region
Vitamin B5 (panthenol) – this helps prevent hair loss and assists in hair re-growth
Vitamin B6 and Vitamin B12 – this helps in the growth of healthy hair

Vitamin C
As well as a useful preventative against cold and flu, Vitamin C helps to strengthen hair.

Vitamin C Sources

Citrus fruits
Red and green peppers
Kiwis
Pineapples
Strawberries

Vitamin E
Vitamin E is an anti oxidation agent that ensures rapid circulation of blood to the hair follicles helping them to grow strong and healthy.

Vitamin E Sources

Sunflower seeds
Almonds
Vegetable oil
Tomatoes and tomato products
Mixed nuts
Carrot juice
Broccoli
Sweet potatoes
Spinach
Greens

Vitamin H
Vitamin H or biotin prevents premature greying of hair and is essential for stopping the loss of hair.    

Vitamin H Sources

Beans
Breads
Brewer’s yeast
Cauliflower
Egg yolks
Fish
Kidney
Legumes
Meat
Dairy products
Nuts
Oatmeal
Oysters
Poultry
Wheat germ
Whole grains

Iron
Whilst iron is not a vitamin, it is vital in maintaining the health of your hair. Many women suffer from a lack of Iron after pregnancy and this is never more obvious than in the condition of their hair. Iron tablets are readily available to combat this and when treated, it is not a problem that lasts.

Iron Sources
Red meat
Eggs
Pulses
Green leafy vegetables
Dried fruit
Fortified breakfast cereals

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This entry was posted on Friday, October 16th, 2009 at 1:19 pm and is filed under HAIR LOSS SCIENCE. You can leave a response, or trackback from your own site.

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