Vitamin C Vitamin C, or ascorbic acid, is a water-soluble vitamin derived from glucose metabolism. Vitamin D Vitamin D is a fat-soluble vitamin synthesized in epidermal keratinocytes [ 53 ].
Vitamin E Immune cells are extremely sensitive to oxidative damage. Iron The most common nutritional deficiency in the world is iron deficiency, which contributes to TE [ 82 , 83 ]. Selenium Selenium is an essential trace element required for the synthesis of more than 35 proteins. Zinc Zinc is an essential trace element, which means that the body cannot generate it on its own; it must be supplied through the diet.
Restrictive dietary practice and TE The matrix cells in the follicle bulb have a very high turnover. Summary Hair loss is considered to be a common problem in the dermatological community and has a profound negative psychological and emotional impact on patients.
Table 1 The role of micronutrients in non-scarring alopecia and premature graying of hair. Open in a separate window. Premature Hair Graying Deficiency in a few micronutrients has been implicated in the pigment loss of hair, including ferritin, vitamin D, folate, vitamin B12, and selenium deficiencies.
Conclusion Given the role of vitamins and minerals in normal hair follicle development and in immune cell function, large double-blind placebo-controlled trials are required to determine the effect of micronutrient supplementation on hair growth in those patients with both micronutrient deficiency and non-scarring alopecia to establish any association between hair loss and micronutrient deficiency. Acknowledgements We would like to thank Maha Abdulmohsen Alenzi, a dietician from the Armed Forces Hospital in Dhahran, Saudi Arabia who provided insight and expertise that greatly assisted the research.
Funding No funding or sponsorship was received for this study or publication of this article. Authorship All named authors meet the International Committee of Medical Journal Editors ICMJE criteria for authorship for this article, take responsibility for the integrity of the work as a whole, and have given their approval for this version to be published.
Compliance with Ethics Guidelines This article is based on previously conducted studies and does not contain any studies with human participants or animals performed by any of the authors. Data Availability Data sharing is not applicable to this article as no datasets were generated or analyzed during the current study.
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Harrison S, Sinclair R. Additionally, animal foods are the only good sources of vitamin B B vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth. Whole grains, meat, seafood, and dark, leafy greens are all good sources of B vitamins. Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals 6. In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.
Vitamin C is needed to make collagen and can help prevent hair from aging. Good sources include peppers, citrus fruits, and strawberries. Low levels of vitamin D are linked to alopecia, a technical term for hair loss 7. Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors.
The actual role of vitamin D in hair growth is unknown. It may still be a good idea to increase your intake. Good dietary sources of vitamin D include:. You can increase vitamin D levels through sun exposure or by eating certain foods. In one study, people with hair loss experienced a The placebo group had only a 0. Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E.
Vitamin E helps prevent oxidative stress and boost hair growth. Good dietary sources include sunflower seeds, almonds, spinach, and avocados. Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth. Iron deficiency, which causes anemia , is a major cause of hair loss.
Foods high in iron include clams, oysters, eggs, red meat, spinach, and lentils. Iron deficiency is a major cause of hair loss, especially in women. The best sources of iron include clams, oysters, eggs, red meat, spinach, and lentils. Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency 13 , Studies show resolving zinc deficiency with supplementation may reduce deficiency-related hair loss 15 , Healthy, nourished and voluminous hair is an attribute almost everyone wants but the health of our hair is also a reflection of our physical health.
Any kind of deficiency in our can lead to hair loss, thinning and dryness. Hair thrives on proteins, iron, zinc, and vitamin B12, which support hair structure, promote growth and moisturize the scalp leading to lustrous looking hair. If you are not getting enough nutrients from your diet, supplements can increase low levels and overall health of your hair.
Knowing what nutrients or vitamins your diet lacks will also help you in making a sound choice in case of supplement intake. Here is a list of vitamins and nutrients that promote hair growth-.
All cells need vitamin A for growth. This also includes your hair. Vitamin A also helps skin glands make an oily substance called sebum which moisturizes the scalp and helps keep hair healthy. Whole foods with Vitamin A include sweet potatoes, carrots, pumpkins, spinach,kale, milk, eggs and yogurt. One of the best known vitamins for hair growth is a B-vitamin called biotin. B-vitamins foods include whole grains, almonds, meat, fish, seafood and dark, leafy greens.
Our body needs vitamin C to create a protein known as collagen which is an important part of hair structure. Vitamin C also helps the body absorb iron, which is another element necessary for hair growth.
Strawberries, peppers, guavas and citrus fruits are good sources of vitamin C. Vitamin D helps in creating new follicles which are essentially the tiny pores in the scalp where new hair can grow. The body can produce vitamin D through direct contact with the sun's rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods.
Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E. Iron helps red blood cells carry oxygen to the cells. This makes iron a very important mineral for many bodily functions, including hair growth.
Sources of Iron are clams, oysters, eggs, red meat, spinach and lentils. Our hair is made almost entirely of protein.
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