- 1 and what foods you should eat to be adequately supplied with them
- 2 Vitamins for hair growth
- 3 Vitamin deficiency? Get tested
and what foods you should eat to be adequately supplied with them
Hair, like every part of our body, needs vitamins to be healthy and stay healthy. Each vitamin has its own unique range of action in the body. It is not uncommon for unhealthy brittle hair and hair loss to be the result of a mild (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 if your body is adequately supplied with vitamins. However, be careful not to absorb too much, especially through dietary supplements, because an overdose can have just as unintended consequences as an undersupply.
Deficiency can lead to diffuse hair loss
We start right away with probably the most prominent vitamin: the fat-soluble vitamin A. It is important for our immune system, as well as for skin and mucous membranes and the growth processes and development of our cells. Vitamin A is only found in foods of animal origin, especially in liver, liver, milk, butter, egg yolks, liver and fish.
Beta-carotene is common in plant-based foods. A substance that our body can then convert into vitamin A in the liver as needed. Especially yellow, red, orange, but also green fruits and vegetables, such as carrots, apricots, mangoes, spinach, kale and broccoli contain a lot of beta-carotene.
Deficiency symptoms are rare in developed countries, but extreme diets or a generally very one-sided diet can lead to a vitamin A deficiency.
Vitamin‑A is important for nails, vision and skin. It stimulates sebum production on the scalp. Sufficient, but not too much, vitamin A ensures a better skin, a healthy scalp and good hair growth. Deficiency can cause visual disturbances and (diffuse) hair loss. The daily requirement for men is about 1 mg. RÄ (retinol equivalent) and in women at 0.8 mg RÄ.
Vitamin B12, 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 the transport of oxygen in the body. A known side effect of a vitamin B12 deficiency is anemia, also known as anaemia. Vitamin B12 is also responsible for the function of our nervous system. Therefore, a deficiency can lead to headaches, damage to the optic nerve, depression, deterioration of the hair structure and ultimately hair loss.
In addition to animal foods such as red meat, veal liver, fish, oysters, edamer, 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 4.0 g. With sufficient supply, the vitamin helps to stop hair loss and ensures strong, dense hair.
Stimulates hair growth
Vitamin C is a true all-rounder and is involved in numerous metabolic processes of the body. For example, it blocks free radicals and ensures that our body can absorb iron from the food and then inflict it on its own circulation. It binds iron to the red blood cells. Iron promotes blood circulation and thus a good vitamin C supply ensures that the scalp and hair follicles are adequately supplied with nutrients.
A lack of vitamin C can have numerous undesirable consequences. In addition to bleeding, inflamed gums and delayed wound healing, there may even be punctual bleeding at the hair roots. Since vitamin C is important for iron supply, 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 for vitamin C is 110mg/day for men and 95mg/day for women, according to the German Society for Nutrition e.V. Smokers have a slightly increased need and should also eat an additional 40mg per day.
The best sources of natural vitamin C are fresh fruit 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 also rose hips, sea buckthorn juice, guaven, blackcurrants, papayas and strawberries serve as good vitamin suppliers. And who would have guessed it? Nettles, wild garlic, red peppers, sorrel, red cabbage and kale 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 metabolism, absorption and utilization of calcium, magnesium and phosphates from food, as well as for bone building. Most of vitamin Ds is formed by sunlight from our body in the skin. Only a small part, about 10%, is absorbed through food. Although D‑vitamins can be added to the body as a dietary supplement or by food such as edible fish, liver, liver or fungi, only one thing helps to counteract a deficiency: Get out into the sun, but please always with the right UV protection!
Vitamin D deficiency is a big problem in this country in particular, because most of us spend much of the day in artificially illuminated interiors, e.g. in the office or school. Since vitamin D controls the expression of more than 2000 genes in our cells, a deficiency can have unforeseen long-term consequences. It is not surprising that this also disrupts the hair growth cycle and can lead to hair loss.
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Do you suffer from hair loss and have not yet found a cause of hair loss? Then it is worth having your blood checked for a vitamin deficiency.
Especially if you eat one-sidedly, spend a lot of time indoors, eat little fresh food or even eat vegan or vegetarian food, then an acute vitamin deficiency may well be responsible for your hair loss. Once identified, this can be corrected by a balanced diet.
Sources of vitamins for hair growth: