Hopefully by the end of this article you’ll have no doubts about this subject.
1. Biotin
Biotin (vitamin B7) is important for cells inside your body. 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.
1. Vitamin A
All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body.
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. Cod liver oil is a particularly good source. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods.
Associated Data
Data Availability Statement Data sharing is not applicable to this article as no datasets were generated or analyzed during the current study.
Vitamin D
Supplementation with vitamin D may not have direct links with hair growth, but having a deficiency may impact hair health. Many of the studies in the review found low levels of vitamin D in people with alopecia areata.
According to the review, some research also suggests that symptoms of alopecia areata may be more severe in people with low levels of vitamin D. However, the authors of a 2016 study that collected information from 55,929 women in the United States did not find a strong link between total vitamin D intake and hair loss in alopecia areata. Getting enough vitamin D The Office of Dietary Supplements recommend that adults get 600 international units (IU) , or 15 micrograms (mcg), of vitamin D per day. 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. That said, vitamin D supplements are relatively safe, and toxicity is extremely rare.
Taking vitamin D with a meal that contains fat will improve the absorption of this vitamin.