and what foods you should eat to be adequately provided with them
Hair, like every part of our body, needs vitamins to be healthy and stay healthy. Each vitamin has its own area of action in the body. It is not unusual for unhealthy brittle hair and Hair Loss the result of a slight (hypovitaminosis) or acute vitamin deficiency (avitaminosis).
Do you already suffer from hair loss, baldness or are your hair already dull or brittle? Then it is worth checking whether your body is sufficiently supplied with vitamins. However, be careful not to take too much, especially through food supplements, because an overdose can have just as unwanted consequences as an undersupply.
A deficiency can lead to diffuse hair loss
We will start right away with the probably most prominent vitamin: the fat-soluble vitamin A. It is important for our immune system, as well as for our skin and mucous membranes and the growth processes and development of our cells. Vitamin A as such is only found in foods of animal origin, especially cod liver oil, liver, milk, butter, egg yolk, liver and fish.
Beta-carotene is frequently found in plant foods. A substance which our body can then convert into vitamin A in the liver as required. In particular yellow, red, orange, but also green fruits and vegetables such as carrots, apricots, mangoes, spinach, kale and broccoli contain a lot of beta-carotene.
Although deficiency symptoms are rather rare in industrialised countries, extreme diets or a generally very one-sided diet can certainly lead to a vitamin A deficiency.
Vitamin A is important for the nails, vision and skin. It stimulates sebum production on the scalp. Sufficient, but not too much, vitamin A provides for a better skin appearance, a healthy scalp and good hair growth. A deficiency can cause vision problems and (diffuse) hair loss. The daily requirement for Men ...is about 1 milligram. RÄ (retinol equivalent) and Women ...at 0.8 milligrams gram.
Especially important for stress-related hair loss
Vitamin B12, just like vitamin A, is also very important for our cell formation and cell growth and is needed, among other things, for the formation of red blood cells, which in turn are responsible for oxygen transport in the body. A known side effect of a vitamin B12 deficiency is anaemia, also known as anaemia. Vitamin B12 is also responsible for the functioning of our nervous system. Therefore, a deficiency can lead to headaches, damage to the optic nerve, depression, a deterioration of the hair structure and ultimately hair loss.
In addition to animal foods such as red meat, calf's liver, fish, oysters, Edam, Camembert and Brie, nori algae also contain a lot of vitamin B. Alopecia in vegans and vegetarians is often caused by a vitamin B-12 deficiency, as this vitamin is mainly found in animal foods. The daily requirement of an adult is 4.0µg. If supplied in sufficient quantities, the vitamin helps to stop hair loss and ensures strong, thick hair.
Stimulates hair growth
Vitamin C is a real all-rounder and is involved in numerous metabolic processes in the body. For example, it blocks free radicals and ensures that our body can absorb iron from food and then add it to our own circulation. It binds iron to the red blood cells. Iron promotes blood circulation and a good supply of vitamin C also ensures that the scalp and hair follicles are supplied with sufficient nutrients.
A lack of vitamin C can have numerous undesirable consequences. In addition to bleeding, inflamed gums and delayed wound healing, it can even lead to spot-like bleeding at the hair roots. Since vitamin C is important for the supply of iron, a lack of vitamin C can also inevitably lead to an iron deficiency, which in turn can cause hair loss. Due to its numerous tasks, the recommended daily requirement of vitamin C is 110mg/day for men and 95mg/day for women, according to the German Nutrition Society. Smokers have a slightly increased requirement and should take in an additional 40mg per day.
The best sources of natural vitamin C are fresh fruits and vegetables, the fresher the better. The longer the storage, the lower the vitamin C content. The acerola cherry is the absolute leader with a vitamin C content of 1,700mg per 100g, but rose hips, sea buckthorn berry juice, guavas, black currants, papayas and strawberries also serve as good sources of vitamins. And who would have suspected it? Nettle, wild garlic, red peppers, sorrel, red and green cabbage all have a much higher vitamin C content than apples, lemons and oranges.
The sun vitamin for an intact hair growth cycle
Our body needs vitamin D for the metabolism, the absorption and utilization of calcium, magnesium and phosphates from food, as well as for bone formation. Most of the vitamin Ds is produced by our body in the skin through sunlight. Only a small part, some 10%, is absorbed through food. Although D vitamins can be added to the body as a food supplement or through food such as edible fish, cod liver oil, liver or mushrooms, there is only one way to counteract a deficiency: Get out into the sun, but please always use proper UV protection!
Vitamin D deficiency is a major problem, especially in this country, because most of us spend a large part of the day in artificially lit indoor environments, e.g. in the office or school. Since vitamin D controls the expression of over 2000 genes in our cells, a deficiency can have unexpected long-term consequences. It is not surprising that this also disrupts the hair growth cycle and can lead to hair loss.
Vitamins for hair growth
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Let us test you
Do you suffer from hair loss and have not yet found a cause for the hair loss? Then it is worthwhile to have your blood tested for a vitamin deficiency.
In particular, if you eat a one-sided diet, spend a lot of time indoors, eat little fresh food or even eat a vegan or vegetarian diet, then an acute vitamin deficiency may well be responsible for your hair loss. Once identified, this can be remedied by a balanced diet.
Sources of vitamins for hair growth: