Everyone wants their hair to be shiny and full, like something out of a TV shampoo commercial. But in a world where nutritional deficiencies, health problems, and hormonal imbalances are common, what treatments are there? Hair becomes thinner and the hairline recedes?
While traditional herbal remedies and cutting-edge techniques can help promote hair growth, there are also a number of supplements that promise a variety of hair growth-promoting benefits. hair removal For strengthening the follicles.
According to Dr Seema Oberoi Lal, consultant dermatologist at CK Birla Hospital in Gurugram, hair supplements, which are often rich in vitamins and minerals, address the underlying problem of hair loss and provide the necessary composition for hair loss. Provides elements to the body. healthy hair.
Here are four supplements that are important for preventing hair loss.
biotin
biotin, also known as vitamin B7, is a water-soluble vitamin that plays an important role in various body functions. “It aids in many metabolic processes and enzymatic reactions, including the maintenance of healthy skin, nails, and hair. The connection between biotin and hair growth stems from its role in the production of keratin, the protein that forms the basis of hair, skin, and nails. ,” says Dr. Lal.
She recommended 30 to 70 micrograms daily. “Good sources of biotin are nuts, seeds, legumes, whole grains, and egg yolks,” Dr. Lal explained.
omega 3 fatty acids
omega 3 fatty acids A polyunsaturated fat that helps improve heart health, cognitive function, and hair vitality. “The three main types – ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) – have anti-inflammatory properties and help promote a healthy scalp. They have the ability to reduce inflammation. “This may create an environment suitable for hair growth,” Dr. Lal said.
You can also get omega-3 fatty acids in your diet by eating foods such as canola oil, flaxseeds, walnuts, and chia seeds, as well as fatty fish such as salmon, mackerel, and sardines.
iron
Although iron is commonly associated with its role in transporting oxygen through the bloodstream, Dr. Lal said iron is a key component in the production of hemoglobin. Hemoglobin is a protein that oxygenates the blood and ensures that all cells, including those responsible for hair growth, receive oxygen. necessary oxygen.
“When your body doesn’t have enough iron, you develop a condition known as iron deficiency. anemia “This interferes with the normal functioning of the hair follicles and disrupts the hair growth cycle,” she explained.
Including iron-rich foods in your diet can be beneficial for people experiencing hair thinning or hair loss. “Red meat, poultry, fish, beans, lentils, and spinach are good sources of iron,” Dr. Lal said.
vitamin D3
The form of vitamin D3 is vitamin D Synthesized in the skin in response to sunlight. “It plays a role in regulating the hair growth cycle and promoting hair follicle health. Its anti-inflammatory and immunomodulatory properties reduce hair loss caused by inflammation and autoimmune diseases,” says Dr. Lal. Masu.
Although the best source is sunlight, Dr. Lal suggested eating foods naturally high in vitamin D3, such as fatty fish (salmon, tuna, mackerel), egg yolks, and liver. “If you don’t get enough vitamin D3 from sunlight or food, talk to your doctor about taking a supplement. The recommended daily intake of vitamin D3 is 600 IU (International Units) for adults and 70 years old. That’s 800 IU.”
It is essential to approach hair loss supplements as part of a holistic approach to health. healthy lifestyleeat a balanced diet, sleep well, and manage stress.
© IE Online Media Services Pvt Ltd
Date first published: November 30, 2023 11:00 IST
