Excessive hair fall is a nightmare for everyone. Hair loss or thinning of hair can be hereditary. Heavy usage of chemicals and styling products can also lead to excessive hair fall. However, one of the main causes of hair fall is poor nutrition, leading to vitamin and mineral deficiency in the body.
While hair fall to the extent of 50 to 100 hair strands per day is normal, anything above that requires attention, be it getting your hormone levels checked or changing your hair products or more importantly, treating the deficiencies that are causing hair fall. Healthy hair is a sign of consuming a well-balanced diet and good exercise that regulates blood flow.
However, if you are not getting a balanced diet and your vitamins and minerals deficiency is causing hair fall, it is time to rework your diet and take some supplements to compensate for the deficiencies.
Let’s take a look at the deficiencies that cause hair fall and their supplements
Vitamin D deficiency, caused due to lack of exposure to the sunlight can slow down the cycling of the hair follicle and cause hair fall. A vitamin D supplement or cod liver oil capsules can help you get over the deficiency. Also, get out more in the sun and eat foods like red meat and whole grains to get vitamin D from your food.
Iron deficiency– Most women tend to have an iron deficiency due to not getting enough iron rich foods in the diet. A direct result is excessive hair fall. Get yourself checked if you are deficient in iron. If yes, then consult your doctor to get a prescription to reduce the amount of hair fall. Spinach, broccoli, pumpkin seeds are all loaded with iron.
Zinc deficiency– zinc is important to maintain healthy hair. If you are deficient in zinc, your hair falls, will look dull and lack lustre. Get yourself tested and if found deficient, take zinc supplements or a multi-vitamin and multi-mineral supplement. Also include a lot of red meat, dairy products and whole grains in your food.
Vitamin B12 is essential for healthy hair and to prevent hair fall. It also feeds the hair follicles. So if you are deficient in vitamin B, your hair follicles will not function normally leading to slower hair growth. The best solution is to take a B complex supplement which also has other all-round health benefits.
Vitamin A or retinol helps in the production of sebum, thereby preventing a dry scalp. When the scalp has a healthy amount of oil, the hair does not break off easily. To overcome the deficiency of this vitamin, you can consume cod liver oil, carrots and spinach. However, do talk to your physician if you need to take supplements.
Panthenoic acid or Vitamin B5 can help reduce hair loss that occurs due to aging by strengthening hair follicles. You can take a B complex supplement to get your daily dose of panthenoic acid.
While these vitamins and minerals are essential for hair growth, do not take supplements unless you have been tested deficient in any of them. Even under that circumstance, consult your doctor before popping a supplement. What is much better is to diversify the kind of food that you consume, make sure you include coloured veggies, poultry and dairy items in your food and give your body enough exercise for all-round well-being.