Vitamin deficiencies that cause hair loss: How to avoid

It’s normal to see a few hairs on the floor, so there’s no need to worry. But if it is too much, you need to find the root cause of hair loss. It may be caused by hormonal imbalance or scalp conditions such as dandruff. You should also pay attention to vitamins such as D, B12, B6, B7 (biotin). There are also vitamin deficiencies that can cause hair loss. These nutrients are essential for maintaining hair follicle health, promoting cell growth, and improving blood flow to the scalp. Protein is essential for healthy hair, but vitamins should also be emphasized.

What is hair removal?

“This happens when you lose more than 100 hairs a day, which is above the normal range of 50 to 100,” says dermatologist and cosmetologist Dr. Ashini Bhatt.

While some hair loss is part of the normal regeneration process, excessive hair loss can be a sign of an underlying health or lifestyle issue. “Apart from genetics, scalp conditions such as dandruff and psoriasis can also cause hair loss. Lifestyle habits such as excessive smoking, drinking, and lack of exercise, as well as high levels of stress, can worsen hair loss.” experts say. There are also vitamin deficiencies that can cause hair loss.

Vitamin deficiencies that cause hair loss

Vitamins and minerals play an important role in the normal development of hair follicles, which are necessary for hair growth. According to a study published in , deficiencies in such nutrients can lead to hair loss. dermatology and treatment Diary of 2018.

Vitamin deficiencies that cause hair loss:

1. Thiamin or vitamin B1

It is important for the metabolism of cells such as hair follicles because it helps metabolize carbohydrates to produce energy. Hair follicles require a steady supply of energy to promote hair growth. “A thiamin deficiency can lead to weakened hair follicles that lack energy and struggle to produce new hair,” experts say. According to UK statistics, adults can take 25mg of vitamin B1 once a day. national health service.

2. Vitamin B2 (riboflavin)

When it comes to vitamin deficiencies that cause hair loss, don’t forget about riboflavin. Necessary for building energy and healthy tissue, especially hair follicles. “Additionally, riboflavin supports iron metabolism. This process ensures that the scalp and hair roots are supplied with sufficient oxygen, resulting in healthy hair formation,” says the expert. According to the United States, the average daily intake of riboflavin for adults is 4.7 mg for women. National Institutes of Health.

3. Vitamin B5

Pantothenic acid or vitamin B5 is involved in energy synthesis as well as the synthesis of coenzyme A, which is necessary for fatty acid metabolism. “This helps improve hair flexibility, strength and nutritional supply to the hair follicles,” says the expert. Hair loss and brittleness can be caused by a deficiency of pantothenic acid. Take 5mg of pantothenic acid per day, according to the US National Institutes of Health.

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4. Vitamin B6

Pyridoxine, commonly referred to as vitamin B6, is an essential neurotransmitter that can regulate hair growth and protein breakdown. “It further helps regulate hormones, especially those related to hair. Vitamin B6 deficiency can weaken hair and cause further hair loss,” says Dr. Bhatt. Consume 1.7 mg of vitamin B6 per day according to US standards, as it is one of the many vitamin deficiencies that cause hair loss. National Institutes of Health.

5. Vitamin B7

The synthesis of keratin, the protein that gives hair shape and growth, relies on vitamin B7 or biotin. It acts as a coenzyme in the body’s metabolism of glucose, fatty acids, and amino acids, processes involved in energy production and maintenance of healthy hair follicles. “Biotin deficiency causes impaired keratin production, which can lead to hair loss and brittle thinning hair,” experts say. In the United States, 30 μg of biotin is recommended for adults. National Institutes of Health.

6. Vitamin B9

Any discussion of vitamin deficiencies that cause hair loss would be incomplete without vitamin B9. Folic acid, commonly known as folic acid, is essential for cell growth and repair and aids in the growth of healthy hair follicles. Additionally, it is important for the formation of red blood cells, which are essential for hair growth. “Folic acid deficiency can lead to weak, slow growth, and thinning hair,” experts say. According to the US, the recommended daily intake of this vitamin for adults is 400 μg. National Institutes of Health.

7. Vitamin B12

Cobalamin, vitamin B12, promotes hair growth by producing red blood cells that ultimately carry oxygen to the scalp and hair follicles. An adequate supply of oxygen and nutrients is necessary to maintain good hair follicle function and promote hair growth. “Vitamin B12 deficiency can cause decreased oxygen transport, weaken hair follicles, and ultimately lead to hair loss. According to the U.S., you should consume 2.4 micrograms of vitamin B12 per day. National Institutes of Health.

8. Vitamin D

Vitamin D helps nourish hair follicles, which are tiny pores in which new hair grows. Therefore, take it to avoid vitamin deficiencies that cause hair loss. This vitamin plays a role in the production of new hair follicles and may help maintain hair volume. According to UK statistics, to avoid vitamin D deficiency you need to consume 10 micrograms of this nutrient a day. national health service.

9. Vitamin E

Among the vitamin deficiencies that can cause hair loss, vitamin E is problematic. It has antioxidant properties and may reduce oxidative stress that damages the scalp and hair follicles and causes hair loss. Without this vitamin, hair loss can occur. It may also help promote hair growth. A 2010 study published in Tropical life science research The journal showed that vitamin E improved hair growth in participants with hair loss. According to the US, the daily intake for adults is 15mg National Institutes of Health.

Vitamin Deficiency Causes Hair Loss: How to Get These Nutrients

• Vitamins can be taken as oral supplements in tablet, powder, or gummy form, but tablets are generally more effective. “For best results, it should be taken continuously after breakfast for at least two months to see a visible improvement in hair health,” says the expert.
• There are shampoos with vitamin D and biotin that can be used to promote hair growth. Topical applications containing minoxidil, especially vitamin D, can also be used to stimulate blood circulation and strengthen hair follicles. These products target the scalp directly and supplement the supplements in the body.
• You can eat foods rich in vitamins. For example, you can get biotin from foods such as nuts, seeds, egg yolks, whole grains, fish, broccoli, and cauliflower. Oily fish such as salmon, mackerel, and sardines and fortified foods such as breakfast cereals are some sources of vitamin D.

“There are vitamin deficiencies that cause hair loss, but taking too many of these nutrients can lead to a condition called hypervitaminosis, where excess nutrients accumulate in the body. Dependency, strain on organs, toxicity, etc. “It can cause negative side effects,” experts say.

There are vitamin deficiencies that can cause hair loss, so watch what you eat. However, consult your doctor and maintain a balanced approach, especially when it comes to supplements. It should match your body’s actual needs.