Hair loss has become a common problem among men and women in the recent years.
No one can pinpoint with certainty at what triggered hair loss in the first place.
It can be due to age, gender, family genetic history, lifestyle, eating habits, hormone fluctuation, stress event, etc.
While some factors are not in our control, you can definitely restore hair loss to a great extent by changing diet and lifestyle and add essential nutrients and minerals in the plate .
While there are numerous hair loss treatments out there in the market, focusing on natural supplements for hair loss is the key.
Nutrients that acts as natural supplements to stop hair loss
Who doesn’t like the look of a thick luscious hair? It instantly makes you look younger and a natural looking thick hair always screams health and beauty.
One of the main contribution factors for hair loss is the key nutrients that are missing in our food plate.
Have a look at the main nutrients that are considered as the best natural supplements for hair loss in the long term.
When you think of Vitamin A, what comes to mind is the eye health.
There is more to this Vitamin than just eye health.
This amazing fat soluble vitamin can be your best bet as the natural supplements to combat hair loss.
It is crucial in restoring dull and damaged hair as it fights free radicals and reduces oxidative stress in the body.
You should thank its antioxidant properties.
It enhances blood circulation greatly and promotes health and hair regeneration.
Vitamin A also prevents thinning of hair as it makes the hair follicles stronger and prevents itchy dry scalp.
Vitamin A Rich Foods:
The recommended dose of Vitamin A is 5000 IU per day from a varied diet of both plants and animal foods.
Animal based – Fish, eggs, organ meats like liver and chicken breast
Dairy based – Milk and yogurt
Plant based – Carrots, dark leafy vegetables, squash, pumpkin, sweet potatoes and nuts.
In case, you are not able to meet the requirements though diet; try taking natural vitamin A supplements in the following way:
- Fish oil,
- Cod liver oil,
- Retinyl acetate,
- Retinyl palmitate,
- Beta-carotene and
- Multi vitamin- mineral supplement containing Vitamin A.
Make sure it is of good quality and with very minimal side effects.
You would have probably heard so many shampoo brands talking about Biotin for hair growth.
The water soluble B7 vitamin called Biotin helps in growing new hair and provides the hair the right amount of thickness.
It does that by carrying oxygen and other required nutrients to the scalp and hair follicles.
Just not Biotin, other B Vitamins like B1, B3, B5 and B6 all act as natural supplements for hair loss.
These B complex vitamins nourish the hair follicles and play a vital role in metabolism of fatty acids that strengthens the hair follicles.
B-Vitamins Rich Foods:
The best part, they are bio available in a variety of foods.
Some of the best food sources of B complex vitamins naturally are:
Animal based – Organ meats, red meat, fish, poultry and eggs
Diary based – Cheese
Plant based – Dark Leafy greens, Broccoli, Citrus Fruits, Bananas, Avocados
Nuts and seeds based – Almonds, Sunflower Seeds, Peanuts
Cereal based – black beans, kidney beans, barley, millet
Sufficient intake of B vitamins is a must for healthy hair. Make sure you eat B complex rich foods or take a good quality B complex vitamin tablet to reverse hair loss and increase hair strength.
If there is one nutrient that can acts as the best and most effective natural supplements for hair loss, it is Vitamin C.
Apart from being a powerful antioxidant, Vitamin C helps build collagen which is highly necessary for hair growth.
The role of collagen is to strengthen the capillaries through which the nutrients are passed to the hair.
Vitamin C also helps proper iron absorption in the body, leading to increase in hair growth and strength.
Vitamin C Rich Foods:
- Bell Peppers
- Citrus Fruits like Orange, Grapefruit, Lemon, etc
- Brussels Sprouts
- Sweet Potatoes
Nutshell: Consuming Vitamin C rich foods will help your body encourage thicker, full hair and stop the undesirable hair loss.
Vitamin D is essential to many of our body’s functions including bone strength, immune function, cell growth and hair follicles.
When your body functions are compromised due to the lack of Vitamin D, your hair health takes a toll.
You may not be getting enough sunlight or have an underlying auto immune condition or not eating foods rich in Vitamin D.
Whatever the case is, getting the required Vitamin D for the body is necessary to prevent further hair loss.
Vitamin D Rich Foods:
- Fatty Fish
- Egg Yolk
- Cod Liver Oil
Nutshell: Low level of Vitamin D in your body has an indirect effect on your hair health leading to hair loss symptoms like thinning of hair, dull damaged hair and brittle hair.
Vitamin E is a fat soluble nutrient that has amazing anti-inflammatory properties that improves hair health.
It possesses powerful antioxidant properties that reduce body’s overall oxidative stress, resulting in less hair follicle cell damage and improvement in hair growth.
Vitamin E Rich Foods:
The vitamin E found in shampoos are fortified (synthetic) and won’t do much in reversing hair loss until and unless you start consuming foods rich in Vitamin E.
Some of the foods that act as natural supplements for hair loss prevention are:
- Vegetable Oils – Wheat germ oil and Sunflower oil
- Sunflower Seeds
- Olive Oil
- Vegetables – Spinach, broccoli and Squash
- Sea foods – Shrimps, Trout, Swordfish, Tuna, Salmon, etc
Nutshell: Vitamin E helps in boosting our overall immune system by eliminating the free radicals. It is essential in regenerating cell and tissues thereby restoring hair health.
A deficiency in iron doesn’t directly contribute to hair loss. Our body produces haemoglobin, a carrier that transports oxygen to cell.
Without sufficient iron, our cells don’t get enough oxygen. Hence it affects the cells that stimulate hair growth and results in hair thinning.
Also, Iron could be a potent natural supplement for female hair loss as women require this mineral the most.
Make sure you take vitamin C along with Iron to curb hair loss problems.
Iron Rich Foods:
- Leafy green vegetables
- Red meat
- Whole grains and cereals
- Pumpkin seeds
Nutshell: People who have low iron stores in their blood experience a good amount of hair loss. So amp up your iron reserves to give the hair cells the required amount of oxygen for hair repair and growth.
While hair loss is mostly because of a Vitamin deficiency, protein too can act as natural supplements for hair loss.
Our hair follicle is primarily made of Keratin which is a type of protein. If you do not consume enough protein in your diet, your hair is likely to get dry and brittle.
Once you start including required amount of protein in your diet, you will see considerable improvements in the amount of hair that is falling every day.
Protein Rich Foods:
- Soy products
Nutshell: A diet rich in protein foods or any natural protein supplement is the only way to nourish the hair strands (Keratin) in the cellular level.
Zinc is an essential mineral required by the body for overall immune health.
Low level of zinc can cause hair loss as it helps in growth and division of new hair cell, synthesis of protein and production of thyroid hormone.
Zinc also plays a role in sebum production (natural scalp oils) to give the hair scalp the needed moisture and keeps dandruff at bay.
Start consuming food rich in Zinc, you will see your hair fall has stopped considerably. This study shows that zinc can be effective natural supplements for hair loss in men.
Zinc Rich Foods:
Since zinc is an essential trace mineral, getting it regularly from the diet is a great way to not be deficient.
- Pumpkin seeds, cashews, almonds
- Whole grains and chick peas
- Green leafy vegetables
- Meats and eggs
- Sea foods
Nutshell: Zinc deficiency is one of the direct contributing factors to hair loss and its natural oils by reducing the sebum production.
Just like zinc, selenium is another important trace mineral our body needs in order to maintain a healthy immune system.
Selenium promotes healthy hair and healthy scalp owing to its antioxidant properties and protein carrying capacity to the hair.
Eating a bad diet with junk foods can deplete selenium reserves in the body and can trigger hair loss.
Note: Too much selenium will however result in hair thinning and in some cases hair balding. As many all natural supplements for weight loss contain selenium as one of their ingredients, make sure you don’t overdo them.
Selenium Rich Foods:
Some of the best sources of selenium available in natural foods are:
- Nuts especially brazil nuts
- Sunflower seeds
- Fish especially Tuna
- Organ meats
- Poultry and red meats
- Legumes such as beans and peas
Nutshell: Selenium has many potent health benefits in restoring lost hair if consumed in required quantities which is around 25 mcg to 50 mcg. Regular consumptions of selenium rich foods keeps your dandruff and dry scalp issues at bay.
Omega-3 Fatty acids:
If one fat, your hair requires the most are omega-3 fatty acids. It can be one of the best natural supplements for hair loss when it comes to healthy fats.
They are group of poly unsaturated fatty acids that are very much essential to maintain healthy hair.
It does that by reducing overall inflammation in the body, improves blood circulation in the hair scalp, encourages the production of sebum and restores the otherwise dull and damaged hair.
Omega-3 Rich Foods:
Since it is not produced by the body, it is mandate to supplement omega-3 fatty acids from the following food options:
- Flax seeds
- Fatty Fish
- Fish oil or cod liver oil capsule
- Olives and Olive oil
- Chia seeds
- Hemp seeds
- Legumes like kidney beans
Nutshell: Consuming omega-3 fats is vital for hair and scalp nourishment and restoration of hair strength. If you are a vegan or vegetarian, try adding nuts, seeds and legumes regularly to your diet to get regular dosage of omega-3 fatty acids.
Start consuming these essential hair nutrients in your diet and make sure you reduce the intake of hair loss foods (refined, packed, processed, sugars, desserts, fried foods) to see actual results.
Also, make a food diary journal to track down what you daily put in your plate and days you slipped nutrition wise.
Hair growth won’t be a distant dream anymore.
Happy healthy living!