1. Vitamin A
All cells need vitamin A for growth. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy Diets deficient in vitamin A may lead to several problems, including hair loss Studies show that too much vitamin A can also contribute to hair loss Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A. Vitamin A can also be found in animal products such as milk, eggs, and yogurt.
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(Lol, wrong—but much more on that below.).
Vitamin D
Supplementation with vitamin D may not have direct links with hair growth, but having a deficiency may impact hair health. A 2019 review found evidence to suggest a link between vitamin D deficiency and alopecia areata, which can involve severe hair loss.
Some studies have found that low vitamin D levels may be associated with female pattern hair loss, which is the most common type of hair loss in women. More research is also necessary to confirm the potential benefits of vitamin D for hair growth. However, many experts agree that this daily recommendation is likely too low to reach optimal blood levels, which most experts agree lies between 30 and 60 nanograms per milliliter (ng/ml) .
People can find out their vitamin D levels and whether or not they are deficient by asking their doctor for a blood test. Few foods contain significant amounts of vitamin D, but the following foods are among the best sources: fish, such as salmon or swordfish
mushrooms
egg yolks
fortified orange juice
fortified milk Sun exposure is also essential, as this enables the body to produce vitamin D. People should remember to wear sunscreen , however, as too much sun exposure over time can lead to skin damage. Vitamin D supplements are available for purchase online, but a person should always check with their doctor before taking any vitamins.
However, taking vitamin D in very high doses can lead to toxicity that may result in severe complications. An excessively high dose would be over 50,000 IU or when blood levels of vitamin D are greater than 150 ng/ml . To prevent problems, a person should ask their doctor to test their vitamin D levels and suggest a suitable dosage.
Taking vitamin D with a meal that contains fat will improve the absorption of this vitamin.
1. Biotin
Low levels of it can cause hair loss, skin rashes, and brittle nails. You can find it in foods like:
Egg yolks
Whole grains
Meat
2.
Iron
Red blood cells need iron to carry oxygen. Symptoms include fatigue, pale skin, and hair loss.