Searching for the best supplement for hair loss in females can be challenging. A lot of products and cosmetic companies claim that they found the best supplement for hair loss in females, yet, it is still a common problem.
In fact, hair thinning is one of the most common problems in females. The main cause may not be clear. However, in most cases, it is due to the lack of important vitamins and nutrients.
Your diet affects your hair significantly. If your diet does not include certain minerals and vitamins, the risk of hair loss increases. In this article, we will discuss the most important vitamins for hair loss in females in addition to other supplements and minerals you should intake in your diet.
It is also crucial to talk to a professional healthcare provider before taking any supplements. Also, taking too many vitamins does not necessarily mean that your hair will become healthy. Sometimes, taking too many vitamins can be harmful.
What are the Best Vitamins for Hair Loss in Females?
Vitamin B7, also known as biotin, is one of the most important vitamins for our cells. Biotin deficiency can cause a lot of problems including hair loss, skin problems, and brittle nails.
Biotin is usually used as a hair loss treatment. It works better for people who do not get enough biotin from their diet. Its deficiency is very rare since it exists in many foods. Pregnant and breastfeeding women are at high risk of biotin deficiency. Also, people who take certain antibiotics or epilepsy drugs usually suffer from hair thinning.
Biotin and other B vitamins help the body to produce Red Blood Cells (RBCs). RBCs are responsible for carrying oxygen and other nutrients to the body tissues including the scalp. The more oxygen and nutrients your scalp and hair follicles have, the better the hair growth will be.
You can get biotin naturally from whole grains, meat, egg, fish, and dark leafy greens. In general, animal foods are a good source of biotin. Therefore, if you are vegan or vegetarian, you can try biotin supplements.
Vitamin C is one of the most powerful antioxidants and it is crucial for protecting our bodies against oxidative stress and free radicals. Free radicals are particles that cause oxidative stress and they are able to prevent the growth of your hair and block the nutrients from reaching the scalp, which makes the hair age earlier.
Besides, vitamin C is essential in the collagen production process, which is an important protein for the structure of your hair.
It also enhances iron absorption, which is important for the hair growth process.
You can get all the vitamin C you need from citrus fruits, peppers, and strawberries.
Many studies link vitamin D deficiency with hair loss in females. Most of these studies focus on the role of vitamin D receptors in the hair growth process. The role of vitamin D itself is unclear.
Many people suffer from vitamin D deficiency. That is why it is highly recommended to increase your vitamin D intake by getting in direct contact with the sunlight and increasing the level of vitamin D in your body via food.
Fatty fish, cod liver oil, functional mushrooms, and fortified foods are rich in vitamin D. Most supplements for hair loss in females’ reviews recommend vitamin D supplements.
Vitamin E is also a powerful antioxidant that fights oxidative stress and eradicates free radicals.
A study was done on people suffering from hair loss who took vitamin E supplements for 8 months found that they experience more than 34% increase in their hair growth and a significant decrease in hair loss compared to the placebo group that experienced an increase of less than 0.1%.
Vitamin E can be found in avocadoes, spinach, almonds, and sunflower seeds.
Other Important Minerals for Hair Growth in Females
Iron is one of the essential elements of RBCs since it helps them carry oxygen to the tissues. Therefore, it is one of the crucial minerals for almost all the body functions in the body including the process of hair growth.
You can get all the iron you need from foods such as red meat, eggs, calms, and spinach. Also, Iron supplements are highly recommended for females who suffer from hair loss.
Zinc has a significant role in repairing your hair tissue and enhancing hair growth. It is also important for the oil glands surrounding your hair follicles and helps them to function properly.
In fact, one of the most common symptoms of zinc deficiency is hair loss. Studies show that increasing your zinc level by taking supplements may reduce the symptoms significantly, including hair loss.
On the other hand, some studies suggest that high doses of zinc may cause hair loss or worsen the condition. Therefore, it is highly recommended to get your zinc from natural sources such as beef, spinach, and pumpkin seeds. If you are going to take zinc supplements, make sure to stick to the recommended doses.
The main structure of hair is protein. Therefore, eating enough protein is essential for proper hair growth.
Animal studies show that consuming enough protein increases hair growth and prevents hair loss.
On the other hand, protein deficiency is very rare.
Finding the best supplement for hair loss in females depends on consuming the right foods.
Foods are the most recommended source of vitamins and minerals needed for the proper growth of your hair. However, supplements may be the solution if you cannot meet your needs via food.
Studies already show that supplements work better in people who have deficiencies in certain vitamins or minerals.
Moreover, it is recommended to stick to the recommended doses of minerals and vitamins since high doses can lead to more hair loss, especially if you do not suffer from any deficiencies. Talk to your doctor before taking any supplements to see what vitamins and minerals your body really need.