Hair loss is a problem for many people. The causes are manifold, but can often be attributed to our diet. If we don’t absorb enough minerals, our hair is offended. The solution: Hair loss can be compensated with dietary supplements. But which preparations are necessary? Does it make any sense to supplement? Which vitamins are missing for hair loss and what are the causes? Let’s take a closer look at that.
Everything at a glance:
- The causes of hair loss can be hereditary, there may be a circular, or diffuse hair loss.
- Dietary supplements can help you if there is a deficiency and there is no way to eat a balanced diet in everyday stress.
- Zinc, iron, copper, biotin, calcium, magnesium, selenium, amino acids, general vitamins (the most important we describe to you) and pearl millet can promote hair growth and prevent hair loss.
- You should definitely avoid or reduce sugar, fried foods, simple carbohydrates, additives and psychological stress as well as stress. In addition, medications may be responsible for hair loss.
- A dietary supplement for hair loss is useful if there is a deficiency and you want to support your body in the absorption of important vital substances.
The causes of hair loss
First, we’ll introduce you to the categories of hair loss. This is important so that you know if and how you can do something about it on your own. Three types of hair loss can be distinguished:
We’ll briefly summarize the three categories so that you can better assess your hair loss. Of course, this does not replace a medical consultation that you should do with a dermatologist.
Hereditary hair loss
The hereditary failure of our hair is very common. On average, 70 of men and 40 of women lose hair due to heredity. In concrete terms, this means that the hair becomes thinner. Special agents such as foam or other active ingredients can be used to stop hair loss.
Circular hair loss
During circular hair loss, the body turns against us. The growth of the hair is reduced. You can see this type of hair loss when individual “spots” or bald spots form on your head and no more hair grows there. In case of circular hair loss, a direct healing is not possible, however, for example with zinc can be counteracted. Often an improvement can be seen over time.
Diffuse hair loss
It is the diffuse hair loss if your hair fails, but to an even extent. The reasons for this are, for example,
- the diet
- Vitamin deficiency
As you can see, there are many causes in this category. The advantage: Here you can use a lot of active intervention and prevent hair loss.
Are dietary supplements necessary?
As with other physical problems, it makes sense to ask if there is indeed a deficiency. If you feel that your diet is balanced and healthy, probably no supplements are necessary to promote your health. In addition, you should ask yourself whether you are currently often under stress and can regularly dissolve the hustle and bustle of everyday life through sports or other relaxing activities. Isn’t that always possible? Then dietary supplements can help – even in case of hair loss. But which vitamins and minerals are eligible?
These elements fight with you against hair loss
Zinc is an important trace element for our health,which among other things helps us to drive the growth of our hair. Since our hair has keratin as the main component and is involved in the formation of this fiber protein zinc, zinc deficiency has been associated with hair loss. Thus, the association is also found in the study “Analysis of Serum Zinc and Copper Concetrations in Hair Loss” is mentioned (translated: “It is known that some trace elements such as zinc and copper play an important role in many forms of hair loss.”) and hypothesised that the trace element zinc plays a key role in the loss of hair. A low content of zinc tends to be associated with hair loss.
How can you avoid zinc deficiency? It’s best if you’re looking for the right foods. These include spinach, seafood and beef. If you don’t have the ability to supply yourself with zinc enough in everyday stress, you might consider a targeted supplementation with this trace element.
Iron is a value you should keep an eye on. In the case of the trace element, there is generally a frequent deficiency. Iron is partly responsible for cell growth and helps with oxygen storage. A deficiency leads to headaches, fatigue and hair loss. If our body is not fed enough iron, it takes it from non-essential parts of the body and forwards it to more important areas. You can check an iron deficiency with the doctor. The trace element is contained in red meat, green vegetables, soy and nuts.
Biotin is also known as vitamin H and is responsible in your body for converting nutrients into energy. In the event of a deficiency, rashes may occur in addition to hair loss. Since biotin reacts like zinc with keratin, which is important for hair, skin and nails, the vitamin can help. What do scientists say? In 2015, there was a studyin which women with thinning hair took a daily supplement with biotin. In the end, the researchers found that the drug taken led to hair growth and inhibited hair loss. What is the role of nutrition? In principle, biotin is absorbed with our diet. Important foods are:
Of course, biotin can also be taken as a supplement if you feel you are not taking enough or want a higher intake.
Calcium is often forgotten in this context, but provides a fuller hair. It is not a miracle cure, of course, but it supports the hormones and biotin enzymes that drive hair growth. Calcium is contained in milk and cheese. It is also found in hazelnuts, walnuts, almonds, salmon and beans.
Copper is one of the top 3 most common elements in our bodies. It is responsible for the “repair” of our hair follicles. In other words, copper deficiency does not manifest itself in extreme hair loss, but affects your hair growth. You can support your body with the following copper-rich foods:
- Whole grain seam products
If you are feeding yourself very one-sidedly, it is quite possible that there is a copper deficiency and you are undersupplied with the trace element.
Magnesium is important and responsible for over 600 processes in our body. In the case of a magnesium deficiency, it is possible that limescale deposits around the hair follicles can lead to hair loss. Due to insufficient blood circulation, the roots lose their hold. Which foods are suitable for a balanced magnesium balance? Reach for rice, seafood and nuts. Magnesium can of course also support you as a dietary supplement for hair loss. If you want to know more about magnesium, then we have some great articles ready for you. For example, an interview with Dr. Kuhnmann about the importance of magnesium, how the power mineral supports you in losing weight and how you recognize a magnesium deficiency.
Perlhirse gets your hair back on track. It is a cereal that has been used for food for a long time. Especially due to the variety of ingredients, perlmillese is suitable to support you in your way to good hair. Phosphorus, sulfur, potassium and iron can be found in it. Vitamin B1, B2, B6 and pantothenic acid are also present in perlhirse. Silicon is another component. For example, you can see a lack of silicon from poor skin appearance or dry hair. Perlhirse can contribute to a full hair with this mix.
Selenia is a trace element that supports our immune system. The body can thus form enzymes that protect our cells from free radicals. You can detect a deficiency if you are prone to infections, muscle weakness or nail changes. It should be noted, however, that selenier should not be overdosed and is absorbed with daily foods. We can record the trace element via
- Hard cheese
If you want to know exactly if there is a defect in the trace element, please see your doctor.
Tip:An annual health check at the doctor is always useful. This gives you a random overview of your body and may be even better able to infer deficiency symptoms, especially in the event of hair loss. As mentioned before, however, you should also take a test here.
9. Amino acids
Amino acids such as L-lysine,L-cysteine and L-methionine have a connection with stronger hair. L-lysine can contribute to lower hair loss. An L-methionine deficiency tends to have a negative effect on hair formation. This can be found in some medical journals.
10. Vitamins in general – especially vitamin B (B3, B5, B6)
In the case of vitamins, A, C, E, H and B vitamins are important in principle. A lack of vitamin A affects hair growth. Vitamin C is found in peppers, oranges or broccoli and is responsible for metabolism. A vitamin E deficiency manifests itself in a dryness and fragility of the hair, which you may have noticed yourself. With raspberries or tomatoes you can naturally absorb vitamin E. B vitamins are the most important vitamins for hair. B3, B5 and B6 are ideal to strengthen the hair. In addition, sebum production is regulated and inflammation on the scalp is prevented. Folic acid is also one of the B vitamins and helps the hair to grow well. Incidentally, the biotin mentioned is also one of the B vitamins.
The enemy for your hair: These things you should avoid
If you already have hair loss or want to prevent it, you can do without certain things. This will help you support your body and give it maximum strength to deal with your hair. What should you avoid? We’ve listed five things for you.
Sugar should be avoided in case of hair loss. Especially chocolate and general sweets. Sugar produces insulin, which leads to testosterone and then converts to dihydrotestosterone. This can weaken the hair follicles. In general, you should use sugar sparingly when eating to promote your health. Obesity, tooth decay and diabetes can be consequences if sugar intake is too high.
Again, there is a link between food and testosterone production. As you have already read with sugar, this tends to promote hair loss.
Refined carbohydrates contain a lot of sugar and little fiber. In this way, they do not promote hair growth. Therefore, opt for complex carbohydrates that provide fiber and support the body in its activities. You should use these foods instead:
- Whole grain seam products
- Skimmed milk
It’s best to incorporate these foods into your diet.
In short, try to eat natural foods. Additives often contain harmful ingredients that can interfere with your intestinal flora. As a result, minerals, trace elements and vitamins are no longer absorbed as well, which also damages your hair roots.
Mental stress and stress
These two factors are often underestimated in the event of hair loss. Mental stress can shorten hair growth. It can cause it to fail earlier. If you take medication in addition to stress, it may cause the drugs to interfere with cell metabolism.
Which dietary supplement is useful for hair loss?
As we mentioned at the beginning, it is important to recognise and identify the deficiency. Either you take a test with the doctor, or you can tell yourself by the various symptoms that there is an undersupply. Then you can optimally counteract with a balanced diet and promote the absorption of important minerals and vitamins with a dietary supplement. Especially for skin, hair and nails , “Beauty Minerals” would be a possibility. In it you will find natural raw materials. In addition, it is gluten-free and vegan. The most important elements such as biotin and copper are included. Also included is “oak bunny”. This effectively transports toxins. Bamboo shoots promote cell growth and the perlmilles contained support your hair growth. The latter has a lot of ingredients and is almost a mineral shake. Phosphorus, potassium, iron and silicon are included. Of course, you can also use more special preparations, such as zinc, to improve your health.
In summary: If you suffer from hair loss, you should first ask yourself if you are eating a balanced diet and perhaps even notice a few symptoms in case of a possible deficiency. We know that a healthy diet is not always possible in hectic everyday life. Then you can also use dietary supplements to support your hair with a great mix of vitamins, minerals and trace elements. Your general health will also thank you.