“Hair loss is multifactorial. Hormones, nutrition, genetic predisposition, as well as vitamin and mineral deficiencies are among these factors,” says endocrine surgery specialist Prof. Doctor. Yesim Erbil gives a list of hair-strengthening vitamins and minerals.
It is considered normal to lose 50-100 hairs in a day by washing, combing or unintentionally. However, if the daily shedding quantity is more than 100 and you notice a significant reduction in your hair, you should definitely consult a doctor. Because hair loss can be due to many health problems ranging from iron deficiency to arthritis, thyroid diseases to zinc and biotin deficiency. Endocrine surgeon Prof. Doctor. Yeşim Erbil lists the vitamins and minerals that prevent hair loss as follows:
It provides the growth of cells in the hair follicles and the growth of the oily structure, that is, sebum, in the hair follicles. Low sebum causes thinning and breakage of hair fibers. Sweet potatoes, pumpkin, squash, carrots, green leafy vegetables and spinach contain “beta-carotene,” a precursor to vitamin A. Vitamin A deficiency is rarely seen in a healthy eater.
Biotin, also known as the hair vitamin, is also called vitamin H or vitamin B7. Biotin moisturizes the scalp and promotes the growth of hair follicles. Biotin deficiency is not expected in healthy eaters, but when persistent hair loss occurs, it is necessary to determine blood levels and supplement if deficiency occurs. All B vitamins are abundant in grains, meat, fish, eggs and dark green leafy vegetables.
Vitamin C, a powerful antioxidant, is very important for hair health. It moisturizes the scalp and provides for the growth of hair follicles. The corrosion products (oxidation products) formed in the body at any moment are cleared by antioxidants. Vitamin C is one of them. Vitamin C is abundant in citrus fruits and green leafy vegetables. If necessary, the supplement can be taken as 1 gram per day.
It is one of the most important vitamins with anti-inflammatory and antioxidant effects. It is very important for the growth of hair follicles. Vitamin D deficiency is common in our country, so sunbathing for 29 minutes between 11:00 and 14:00 in the summer months will ensure the synthesis of vitamin D without using the protection factor. For those who do not have such an opportunity, it is recommended to take vitamin D in the form of a supplement. Vitamin D cannot be taken with food. In general, it is reasonable to be above 50 ng/mL.
they are vitamins
Vitamin E, which has an anti-inflammatory and antioxidant effect, is important for the growth of hair follicles. Walnuts, almonds, hazelnuts are the sources of vitamin E. Vitamin E supplementation is used in stubborn hair loss.
Iron deficiency is the main reason for hair loss. It is important to investigate the causes of anemia in a person with iron deficiency. As a result of these researches, iron deficiency is accomplished under the supervision of a physician. Absorption will be maximum if iron supplements are taken with vitamin C. Sources of iron are liver, beef, mutton, legumes, oats, parsley, pumpkin seeds, peanuts, walnuts, molasses, dark green leafy vegetables and eggs.
It is important in the growth of hair follicles and the production of sebum. Zinc has an important function such as stimulating the scalp and regulating the metabolism of cells in that area. Legumes, red meat/fish, almonds/peanuts are sources of zinc. However, it may need to be taken as a supplement depending on the blood level.