While an individual's genetic makeup can have probably the most significant bearing on hair loss, attention to diet and nutrition by reviewing this hair loss vitamin checklist can certainly help in the fight.
Hair follicles depend upon a blood supply rich in proteins, nutrients, and oxygen to produce new cells that form the basis of hair so ensuring you get a daily intake of necessary vitamins and minerals can make a major contribution to stopping hair loss and maintaining healthy hair growth.
One Vitamin
This article is divided into two parts. Firstly we provide a comprehensive list of all the vitamins and minerals which contribute to healthy hair. Secondly we focus on the relatively few which can have a major impact on hair growth.
Important Note: It is wise to consult with a medical practitioner if you are taking medication or suffer with a health problem as increased intake of some of these vitamins can have adverse effects.
Hair Loss Vitamin & Mineral Comprehensive List
Vitamin A
Vitamin B Complex (B1, B2, B3, B6, B12)
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Calcium
Folic Acid
Iodine
Iron
Magnesium
Panthotenic Acid
Phosphorous
Selenium
Zinc
Hair Loss Vitamin & Mineral Priority List
Vitamin A
Food sources for Vitamin A:
Dairy: Butter, Eggs, Milk
Fruit: Apricots, Cantaloupe, Mango, Papaya, Dried peaches
Vegetables: Carrots, Tomatoes, Dark green leafy vegetables, Parsley, Brussel Sprouts, Broccoli
Protein: Crabmeat, Oily fish
The recommended daily dose of Vitamin A is 5,000 IU's (International Units). Pregnant women are advised not to exceed 5,000 IU's per day.
Vitamin B complex (B1, B2, B3, B6, B12)
The B complex range of vitamins can be found in a wide range of foods including:
Milk, eggs, meats, yoghurt, brewer's yeast, whole-grain cereals, nuts, fruits, fish, liver.
Health stores provide B complex vitamins in tablet form which many find a useful supplement to their regular diet.
Vitamin C
As Vitamin C is a natural detoxifier and aids with circulation it ranks very high in the hair loss vitamin list of importance. As the body does not store Vitamin C it is important to ensure a constant intake, perhaps aided by supplements.
Food sources for Vitamin C:
Fruit: Blackcurrants, Raspberries, Sour Cherries, Citrus fruits, Bananas, Avocados, Rhubarb, Grapefruit, Papaya, Strawberries, Honeydew Melon, Cantaloupe, Blueberries, Apricots, Pineapple
Vegetables: Green Peppers, Artichokes, Leafy green vegetables, Beetroot, Cabbage, Cauliflower, Brussel Sprouts, Peas
There is a variation in viewpoint as to the recommended daily intake ranging from 30mg to 200mg.
Vitamin E
Vitamin E is effective in maintaining peripheral circulation and therefore takes a high place in the hair loss vitamin priority list. It will need to be taken as a supplement as it is not possible to get enough Vitamin E from the foods we eat.
Some Vitamin E can be absorbed from wheat germ, peanuts, pulses, and green leafy vegetables.
Zinc
Zinc is now understood to be an important antioxidant nutrient and it is an essential component in the body's enzyme systems.
Food sources for Zinc:
Meat: Beef, Lamb, Chicken, Turkey
Sea Food: Crabmeat, Oysters, Salmon, Lobster, Clams
Vegetables: Baked potato, Peas, Spinach
Grains, Cereals, Pulses: Lentils, Lima Beans, Beans, Whole wheat bread, Oatmeal
Dairy: Yoghurt, Milk
The recommended daily allowance is between 12-15mg.
Long Term Versus Short Term Remedy
There is a huge demand for a 'quick fix' hair loss solution which partly explains the popularity of drugs such as Propecia and Rogaine, even though results from these drugs vary greatly and the long term commitment necessary can involve a substantial financial outlay.
On the other hand, many persons realize that approaching the problem of hair loss with reasonable expectations, following a regimen that includes attention to diet and exercise, while taking longer, will often result in a steady increase in the health of the hair and scalp with a reduction in hair loss and a greater density of head hair.
Being acquainted with the hair loss vitamin priority list above will help in making sure one's diet is supporting a healthy hair program.
If you would like further information on how to coordinate these factors into a powerful hair growth regimen, I strongly recommend an ebook I obtained some time ago by leading hair loss analyst Jonathon E. Phillips. This inexpensive 168 page book, "Hair Loss No More" takes the mystery away from hair loss and at the same time evaluates some of the sensational claims made in the hair loss industry.
The most practical part of the book is part II where Mr. Phillips sets out a step-by-step hair power regimen that forms a powerful strategy in the fight against hair loss. The hair loss vitamin checklist above forms a part of the overall strategy.
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Dec 08, 2011 06:54:38
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