Most minerals and vitamins for thinning hair, hair loss and alopecia patients should be available from a normal healthy diet.
Read the guide below to quickly learn which foods to eat, and which supplements to take, to guarantee that you’re doing everything you can for your hair…
Finding the right foods to eat is not that difficult – it’s just a question of choosing the healthy options (jam packed full of
nutrients) in preference to the junk that most people usually
throw into their bodies.
Finding the right foods to eat is not that difficult – it’s just a question of choosing the healthy options (jam packed full of nutrients) in preference to the junk that most people usually throw into their bodies.
But, therein lies the problem...
Many people simply don’t seem to have the discipline to avoid the foods that they know all too well are more harmful than healthy.
However, knowledge can be a very powerful tool.
if you suffer hair loss and your current diet is far from ideal, then
perhaps once you learn which vitamins and minerals can help your hair
grow (and which foods contain them) you’ll be able to choose the best
foods for both you and your hair from now on.
It’s important to realise that, even if you do choose a healthy diet, you've got to do it right…
If you overcook your food, you're not going to get many, or perhaps even any, vitamins into your body. That's because, if you cook your food at a very high temperature (e.g., by frying, grilling or baking) then you’ll not only end up burning it, but you can also destroy the vitamins it contains too.
And whilst any minerals your food contains should still be fine at high temperatures, even so, it's far better to cook at lower temperatures (i.e., by gently steaming or boiling) so that you’ll get as many nutrients from your food as you possibly can.
The list below gives specific vitamins for hair loss with a few good food sources for each.
Both animal and vegetarian sources have been given wherever possible...
Promotes healthy hair follicle cell growth, and prevents dry, brittle
hair and rough skin. Natural
sources: liver, oily fish, eggs. Vitamin A is also formed from
beta-carotene (e.g. carrots).
There are several B
vitamins for thinning hair, strong hair growth and retaining hair colour
that you need to know about:
B3 (Niacin) - Can help increase scalp circulation. Natural sources: chicken, turkey, fish, wheat germ.
B5 (Pantothenic acid) - Important for adrenal gland function and conversion of carbohydrates and fats into energy. Pantothenic acid is considered to the best vitamins for thinning hair and hair loss. Natural sources: whole grains, liver, kidney, egg yolk.
Vitamin B6 (pyridoxine) - B6 is good for maintaining hair colour, and a deficiency in can cause hair loss. Natural sources: wheat germ, yeast, soya.
Vitamin B12 (cobalamin) - Essential for normal metabolic function of cells and nervous system. Hair loss and pernicious anaemia could eventually result from a vitamin B12 deficiency. Natural sources: meat, fish, poultry, eggs.
Folic Acid - Possibly the most important of all the vitamins for thinning hair, hair loss and preventing loss of hair colour. It's also very important for women (especially if pregnant). Natural sources: chicken, nuts, soya and fortified breakfast cereals.
Para-aminobenzoic acid (PABA) - Can help return hair to its original colour. Natural sources: whole grains, yeast, kidney and (especially) liver.
Inositol - A diet lacking inositol can cause skin irritation/eczema, nerve problems and even baldness. Inositol can help reduce cholesterol levels in the blood. Natural sources: soya lecithin, wheat germ, barley and black-eye peas.
Biotin (vitamin H) - Biotin will help metabolise fatty acids and helps prevent premature greying. Natural sources: egg yolks, liver, milk, yeast and kidney.
Choline - Choline is similar to B vitamins. It can help counteract stress. Natural sources: soya lecithin, egg yolk, yeast, liver and wheat germ.
This vital nutrient will assist other vitamins (e.g., it helps iron
absorption) and is essential for healthy skin, blood vessels, collagen
formation, etc. It is also a powerful antioxidant (antioxidants fight
cell-damaging free radicals that cause your body to age). Natural
sources: berries, citrus fruits and leafy green vegetables.
Can help prevent grey hair and hair loss. This antioxidant also
promotes healthy blood flow, which can help maintain blood scalp
circulation. Natural sources: most vegetable oils, hazelnuts, almonds,
Consuming too many vitamins for thinning hair and hair loss disorders might actually damage your hair.
Here are a few examples to illustrate:
In addition to vitamins for thinning hair and hair loss problems, minerals can also help…
Helps metabolise iron and fat and involved in pigment formation so it
may help prevent premature greying. Natural sources: liver, yeast,
sunflower seeds and nuts.
Used in thyroid hormones for controlling metabolic rate, growth,
development and protein synthesis. A deficiency may slow your
metabolism with symptoms that include hair loss. Natural sources: oily
fish, eggs, seaweed.
Forms a component of haemoglobin(in red blood cells that transport
oxygen throughout the body. An iron deficiency can cause anaemia and
hair loss. Natural sources: liver, kidneys, fortified breakfast
cereals, blackstrap molasses.
Important for the nervous system, it relaxes muscles and may help
reduces stress. Natural sources: halibut , nuts, soya, wheat bran.
Helps the immune system and protein utilization. This antioxidant can
also help counteract dandruff. Natural sources: Brazil nuts, kidney,
Needed for bones, nails, joints, hair and skin Silica is said to helps
hair grow thicker and stronger and create more shine and lustre.
Natural sources: leafy green vegetables, beets, parsnips, apples,
grapes, raw almonds oats.
Sulphur improves the sheen and texture of hair, stimulates blood
circulation, reduces inflammation, important for collagen production,
etc. Natural sources: garlic, onions and protein rich foods like meat,
fish, poultry, liver, nuts.
Vital for healthy skin and nails, improvement of the immune system,
cell division, hormone balance, absorption of vitamins, protein
synthesis, etc. Zinc can stop hair turning grey.Natural sources: wheat
germ, pumpkin seeds, brewer's yeast, oysters, mussels, shrimps, egg
Most people in most countries won’t be deficient in the majority of vitamins and minerals the body needs. But, knowing what the optimum doses are for a healthy body and healthy hair, is not clear.
To play it safe, you would simply try to obtain all these nutrients from the foods you eat.
But, all these minerals and vitamins for thinning hair conditions that you can obtain from the foods you eat might not be enough. So, depending upon your condition, you might benefit from taking supplements for hair loss too...
Omega 3 fish oils, MSM (providing sulfur), soya lecithin (for fat
digestion and to provide inositol and choline), multi-vitamin and
mineral formulas, curcumin (to lower blood sugar levels), etc. There
are a staggering number that you can consider.
Note: no RNI (Recommended Nutrient Intakes) have been given on this page - nutrient requirements and deficiencies can vary from person to person, and be dependant upon digestive system efficiency, nutrient utilization, age, lifestyle, etc.
There are many herbs and essential oils that might not cure thinning hair or baldness, but may help to some extent.
Find out more? Natural
Remedies for Thinning Hair.
I very much believe that, whilst vitamins for promoting hair
growth can help, a hands-on approach to hair loss can far exceed any
nutritional supplement you might take.
Following many years of androgenetic alopecia, I developed my own natural remedy for thinning hair which produced amazing results both for myself and many other men and women.
These exercises were based upon my research into skull expansion.
To find out how I recovered my hair using these skull expansion exercises, read this page.
Note: Always consult with a qualified health care specialist before making any lifestyle, dietary or other health related changes.