With hair being one of the most metabolically active parts of the body, proper nutrition is essential to maintaining a healthy head of hair. A balanced diet supplemented with vitamins and minerals can be crucial for someone experiencing hair loss.
Additional information is available about folate and biotin. Biotin, also referred to as vitamin H or B7, is a water soluble part of the B-complex of vitamins. It is required for cell growth, the production of fatty acids, and the metabolism of amino acids. In a 2000 study, researchers from Harvard University suggest biotin is one of the most important nutrients for preserving hair strength, texture and function. It is found in beans, bread, fish, and legumes. Deficiency is rare but can result in hair loss including eyebrows and eyelashes.
Vitamin C helps to protect cells from damage as a strong antioxidant and is an important part of the pathway which produces collagen, a major component of the connective tissue of the skin and hair follicle. Vitamin C can be obtained from citrus fruits, tomatoes, tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage, and spinach. The recommended daily intake of vitamin C is 90 mg/d for adult males, 75 mg/d for adult females, 85 mg/d for pregnant adult females, and 120 mg/d for lactating adult females.
Vitamin E is actually a series of eight fat soluble vitamins, called tocopherols and tocotrienols, that have antioxidant properties. Vitamin E works with selenium to prevent oxidative damage to cell walls. Oxidative damage can lead to cell death and by protecting from oxidative damage, Vitamin E can help to prevent hair loss and promote hair growth. The body preferentially uptakes alpha-tocopherol.
Adequate pantothenic acid intake should be 5mg/d for adult males and females, 6 mg/d for pregnant adult females, and 7 mg/d for lactating adult females. Riboflavin (B2) intake should be 1.3 mg/d for adult males, 1.1 mg/d for adult females, 1.4 mg/d for pregnant adult females, and 1.6 mg/d for lactating adult females. Thiamin (B1) intake should be 1.2 mg/d for adult males, 1.1 mg/d for adult females, 1.4 mg/d for pregnant adult females, and 1.4 mg/d for lactating adult females.
Additional information is available about folate and biotin. Biotin, also referred to as vitamin H or B7, is a water soluble part of the B-complex of vitamins. It is required for cell growth, the production of fatty acids, and the metabolism of amino acids. In a 2000 study, researchers from Harvard University suggest biotin is one of the most important nutrients for preserving hair strength, texture and function. It is found in beans, bread, fish, and legumes. Deficiency is rare but can result in hair loss including eyebrows and eyelashes.
Vitamin C helps to protect cells from damage as a strong antioxidant and is an important part of the pathway which produces collagen, a major component of the connective tissue of the skin and hair follicle. Vitamin C can be obtained from citrus fruits, tomatoes, tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage, and spinach. The recommended daily intake of vitamin C is 90 mg/d for adult males, 75 mg/d for adult females, 85 mg/d for pregnant adult females, and 120 mg/d for lactating adult females.
Vitamin E is actually a series of eight fat soluble vitamins, called tocopherols and tocotrienols, that have antioxidant properties. Vitamin E works with selenium to prevent oxidative damage to cell walls. Oxidative damage can lead to cell death and by protecting from oxidative damage, Vitamin E can help to prevent hair loss and promote hair growth. The body preferentially uptakes alpha-tocopherol.
Adequate pantothenic acid intake should be 5mg/d for adult males and females, 6 mg/d for pregnant adult females, and 7 mg/d for lactating adult females. Riboflavin (B2) intake should be 1.3 mg/d for adult males, 1.1 mg/d for adult females, 1.4 mg/d for pregnant adult females, and 1.6 mg/d for lactating adult females. Thiamin (B1) intake should be 1.2 mg/d for adult males, 1.1 mg/d for adult females, 1.4 mg/d for pregnant adult females, and 1.4 mg/d for lactating adult females.
About the Author:
Dr. Verret is a hair restoratino surgeon in Dallas, Texas. For more information about hair transplant doctor or hair transplant Texas contact Dr. Verret at drverret.com or call for a consultation 972.608.0100.
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