What are the common causes of hair loss?
The most common causes of hair loss are heredity, hormonal changes, medical conditions, stress, and inadequate nutrition. Certain medical conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), and anemia can also cause hair loss.
What is the role of diet in hair regrowth?
The proper function of hair follicles requires adequate blood supply. Good blood flow in the scalp provides the hair follicles with the needed vitamins, minerals, and protein peptides for hair regrowth. Incorporating hair-boosting foods like eggs, fish, spinach, and sweet potatoes into your diet can make a big difference, and maintaining a healthy diet overall is critical. Remember to stay hydrated and consult with a doctor if you suspect your hair loss might be related to an underlying medical condition. With a little effort and attention to your diet, you can have the healthy, beautiful hair you've always wanted.
What is a hair loss prevention diet?
A hair loss prevention diet should be rich in proteins, as they are the building blocks of hair. Lean meats like chicken, fish, and eggs are excellent protein sources. Plant-based proteins like beans, nuts, and soy products are also excellent options. Protein is essential for keratin production, the main structural protein that makes up the hair.
Iron is another essential nutrient for hair growth, as it helps provide the hair with oxygen and nutrients. Diets should include dark leafy greens like kale, collard greens, and spinach, which are high in iron. People with anemia, a common cause of hair loss, may benefit from additional iron supplements.
B-vitamin biotin plays an essential role in hair growth. It helps to convert the food we eat into energy, which is necessary for hair growth. Biotin can be found in eggs, nuts, and legumes.
Omega-3 fatty acids are also beneficial for hair growth. Moisture is essential for healthy hair, so they provide it to the scalp. Flaxseed, fish, and chia seeds all contain omega-3 fatty acids.
Vitamins A and C and minerals such as zinc and selenium are essential for maintaining the hair's health. Vitamin A helps the scalp produce sebum, an oily substance that moisturizes the hair and scalp. Vitamin C is vital for producing collagen, which is necessary for hair growth. Zinc and selenium are important minerals that help to protect the hair from damage and promote hair growth.
8 best foods for promoting hair growth
- Eggs: A great source of protein and biotin, both essential for hair growth. Protein in eggs builds the hair shaft, while biotin contributes to keratin production, the protein that makes up the hair.
- Salmon: Salmon contains omega-3 fatty acids essential for maintaining a healthy scalp. The fatty acids in salmon help moisturize the scalp, which can reduce the risk of dryness and dandruff.
- Spinach: Spinach is rich in iron, folate, and vitamin A, which are all important for maintaining healthy hair. Iron helps supply oxygen to the hair follicles, while folate and vitamin A aid in cell growth and sebum production, an oily substance that moisturizes the hair and scalp.
- Sweet potatoes: Provide beta-carotene and vitamin A in addition to beta-carotene. Besides maintaining healthy hair, vitamin A also aids in producing nourishing sebum.
- Almonds, walnuts, flaxseed, and chia seeds: Rich in biotin, a B vitamin essential for healthy hair growth. They also contain healthy fats that help to moisturize the hair and scalp.
- Oysters: A mineral source of zinc important for maintaining healthy hair. Zinc plays a role in the cell growth and repair process, which helps to promote hair growth.
- Poultry: Chicken and turkey are rich protein sources, which is the building block of hair. They also contain iron, which helps to nourish the hair.
- Legumes: Legumes such as lentils and beans are a great source of protein and iron, both essential for hair growth. They also contain biotin, zinc, and folic acid, which are necessary for healthy hair.
Vitamins that can help with hair regrowth
- Vitamin A: Essential for producing sebum. A deficiency in Vitamin A can lead to a dry, itchy, and flaky scalp, resulting in hair loss. Vitamin A can be found in foods such as sweet potatoes, carrots, and spinach, as well as in supplement form.
- Vitamin C: This vitamin is essential for collagen production, which is necessary for hair growth. Collagen helps to keep the hair strong and elastic. A deficiency in Vitamin C can cause hair to become dry, brittle, and prone to breaking. You can find Vitamin C in citrus fruits such as oranges, lemons, limes, and foods such as bell peppers and kale, or you can take it as a supplement.
- Biotin: Also known as Vitamin H, biotin is an essential B vitamin for hair health. This vitamin helps to convert food into energy, which is necessary for hair growth. Hair loss and dry, scaly skin are symptoms of biotin deficiency. Biotin can be found in eggs, nuts, and legumes.
- Vitamin D: This vitamin plays a role in the growth and maintenance of hair follicles. Adequate vitamin D levels can be achieved through sun exposure, dietary sources such as fatty fish, and supplements.
- Vitamin E: This vitamin is an antioxidant that helps to protect the hair and scalp from damage caused by free radicals. It also helps improve blood circulation to the scalp, promoting hair growth. Vitamin E can be found in foods such as almonds, sunflower seeds, and avocado, and can also be taken as a supplement.
Minerals that can help with hair regrowth
Deficits in minerals such as iron and zinc can cause hair loss. Iron helps to supply oxygen to the hair follicles, while zinc is essential for maintaining healthy hair and preventing hair loss. Iron can be found in red meat and spinach, zinc in oysters, pumpkin seeds, and mushrooms, and selenium in Brazil nuts, tuna, and shrimp.
9 best mineral-rich foods for promoting hair growth
- Oysters: Oysters are a mineral source of zinc that promotes hair growth. The mineral zinc promotes hair growth and prevents hair loss by supporting cell growth and repair.
- Pumpkin seeds: It is well known that pumpkin seeds are a great source of zinc and iron, both essential for hair growth. Zinc helps to support cell growth and repair, while iron helps to supply oxygen to the hair follicles.
- Spinach: Rich in iron, an essential mineral for hair growth. Iron helps supply oxygen to the hair follicles, promoting hair growth and preventing hair loss.
- Brazil nuts: They contain selenium, a mineral that promotes hair growth. Selenium helps to protect the hair and scalp from damage, and promotes hair growth.
- Fish: Salmon and sardines are good sources of omega-3 fatty acids, which are necessary for hair growth. They also contain high levels of protein essential for hair's structure.
- Eggs: A source of protein, biotin, and iron. Protein is the building block of hair, and biotin supports keratin production, the protein that makes up the hair. Iron is essential for supplying oxygen to the hair follicles, promoting hair growth, and preventing hair loss.
- Almonds: They contain magnesium, an essential mineral for hair growth. Magnesium helps support the hair follicle health, promoting hair growth and preventing hair loss.
- Sweet potatoes: Contain potassium, a mineral essential to maintaining a healthy scalp. Potassium helps keep the scalp moisturized and can reduce the risk of dandruff and dryness, which can lead to hair loss.
- Tuna fish: Tuna fish is high in omega-3 fatty acids and vitamin D, essential for promoting hair growth. Combining omega-3 fatty acids and vitamin D can moisturize the scalp and prevent hair loss.
What are the best vitamin and mineral supplements for people with hair loss?
Regular multivitamins do not include the optimal combination of minerals and vitamins for hair regrowth. For optimal results, look for supplements specially formulated for people with hair loss. An excellent example of supplements formulated to support hair regrowth is MDhair's Restore supplements. These dermatologist-formulated supplements contain a powerful formula featuring Biotin, Vitamin C, Vitamin E, Vitamin B6, Vitamin B12, Pantothenic Acid (Vitamin B5), iron, iodine, magnesium, zinc, selenium, manganese, and chromium to support thicker, stronger, healthier hair.
Remember that it is essential to eat the right foods, drink plenty of water, and avoid processed foods, excessive sugar, and saturated fats. It's also important to note that hair loss can be a symptom of underlying medical conditions. If you suspect your hair loss might be related to an underlying medical condition, it is best to consult a doctor to determine the cause and appropriate treatment.
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- Rushton, D. H., Norris, M. J., & Dover, R. (2002). Causes of hair loss and the developments in hair rejuvenation. International journal of cosmetic science, 24(1), 17–23.
- Semalty, M., Semalty, A., Joshi, G. P., & Rawat, M. S. (2011). Hair growth and rejuvenation: an overview. Journal of dermatological treatment, 22(1), 123–132.
- Trüeb, R. M. (2019). A systematic approach to hair loss in women. Journal of the European Academy of Dermatology and Venereology, 33(S6), 6-14.
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