Hair health and vitality are matters that concern many people, as many seek to maintain it in various ways. Among the steps taken to maintain hair is taking special vitamins for it. In this article, we will review through the Dalili Medical website the most important hair vitamins, their natural sources, and the potential damage resulting from their use.

What are the vitamins that may lead to hair loss if they are deficient?

 

A deficiency in a group of vitamins can contribute to hair loss, including:

- **Biotin deficiency (vitamin B7)**: It is essential for hair growth, and its deficiency may lead to weak and brittle hair.

- **Vitamin A deficiency**: Whether it is an increase or a deficiency, it can affect hair health and cause hair loss.

- **Vitamin D deficiency**: It is associated with hair loss and negatively affects the health of hair follicles.

- **Vitamin E deficiency**: A deficiency in this antioxidant vitamin may lead to increased oxidative stress on hair follicles, which contributes to hair loss.

- **Vitamin C deficiency**: affects the production of collagen necessary for the structure of the hair, and its deficiency may lead to weak hair and increased susceptibility to breakage.

- **B vitamin deficiency (especially B12 and biotin)**: plays an important role in hair growth and strength, and its deficiency may lead to hair thinning or loss.

Therefore, it is necessary to maintain a balanced diet that contains the necessary vitamins and nutrients to avoid any deficiency that may contribute to hair loss. If you suffer from noticeable hair loss or suspect a vitamin deficiency, it is preferable to consult a healthcare provider for appropriate evaluation and guidance.

**What are hair loss tests?**

 

There is no doubt that there is a close relationship between the vitamins responsible for hair loss and hair loss tests. So, let's review this topic more clearly:

1. **Measuring levels of some hormones**: This includes measuring follicle stimulating hormone (FSH), testosterone, and prolactin. Testosterone is one of the androgens that affect hair loss, in addition to some other essential hormones such as follicle stimulating hormone (FSH) and luteinizing hormone (LH), which may change with age.

2. **Blood iron and iron stores**: As mentioned earlier, iron deficiency plays an important role in hair loss. This test includes measuring the level of iron in the blood and the level of ferritin, a protein that indicates the amount of iron stored in the body.

**Thyroid hormone levels** If you suffer from hypothyroidism or hyperthyroidism, this affects your body's hormones, which may lead to hair loss. So, if you have noticed a significant change in your weight recently, do not hesitate to do thyroid tests.

**Comprehensive blood test** This test aims to ensure that there are no health problems that may cause hair loss, and is considered an overview of your body's vital functions.

**Scalp biopsy and examination under a microscope** In some cases, the doctor may need to perform a scalp biopsy to clarify the condition, especially in cases of hair loss resulting from scarring in the scalp.

**Estimating the amount of hair loss through the hair pull test** In this test, the doctor pulls small strands of hair from different areas of the scalp and gently pulls them. If 6 strands or more fall out, this indicates that the hair is in an active state of hair loss.

**Density meter to measure hair density after magnification** The doctor uses a device that provides a detailed view of the scalp, hair, and hair follicles, as it can magnify the image up to a hundred times. This device provides information about the diameter of each strand and the total number of hairs on the scalp.

**Comprehensive examination of vitamins and minerals** This is related to vitamins and minerals, as a deficiency in some minerals can greatly affect the increase in hair loss rates. Among the important tests in this context are vitamin B12, vitamin E, zinc, vitamin D, and selenium.

**Types of Hair Loss**

**Alopecia areata**: Alopecia areata is an autoimmune disease in which the immune system mistakenly attacks the hair follicles. The infection causes the hair follicles to shrink, which dramatically slows down hair production. Researchers believe that certain triggers, such as viruses or vitamin deficiencies, may contribute to the development of this condition.

**Male pattern hair loss**: Also known as male pattern baldness, this is the most common type of hair loss in men. The main cause is genetics or a family history of baldness. Studies suggest that this type of hair loss is linked to androgens, which play a role in regulating hair growth.

**Female pattern hair loss**: Female pattern baldness occurs when hair follicles shrink over time. Normally, the hair that falls out naturally is replaced by new hair of similar size. But for women with female pattern baldness, the new hair is finer and thinner. The hair follicles gradually shrink until they stop growing altogether. This can be caused by aging, changes in androgen (male hormone) levels, or a family history of male pattern baldness.

Telogen effluvium** is the second most common form of hair loss, and is characterized by multiple phases in the hair growth cycle. The telogen phase is the phase in which the scalp stops producing hair, and is also considered the resting phase. Normally, about 80 to 90 percent of hair follicles are growing at the same time, but when telogen effluvium occurs, the number of follicles producing hair decreases significantly during the resting phase, leading to hair loss.

**Vitamins to prevent and strengthen hair**

**Vitamin A and its role in preventing hair loss**Vitamin A is part of the retinoid group, and studies have shown that it enhances the rate of hair growth. This vitamin also contributes to the production of sebum, which increases hair hydration and helps maintain a healthy scalpThe head, which enhances its ability to retain hair. To get the benefits of vitamin A in combating hair loss, it is recommended to eat foods rich in it such as sweet potatoes, bell peppers, and spinach. In addition, vitamin A can be found in animal products such as milk, eggs, yogurt, and cod liver oil. Natural masks containing vitamin A can also be used as part of a hair care routine, with the need to continue using them to achieve satisfactory results. However, it should be noted that excessive intake of vitamin A may have negative effects on health. Therefore, it is important to consult a doctor before taking nutritional supplements rich in this vitamin, to ensure that the body needs it.

**Vitamin D and its role in preventing hair loss** Vitamin D can contribute to treating problems that affect hair growth and lead to hair loss and thinning, so it is important to ensure that the body gets enough of this vitamin.

The sun is one of the most prominent sources of vitamin D, and it is recommended to be exposed to sunlight in the morning for 15 minutes daily. In addition, it is preferable to eat foods rich in vitamin D such as egg yolks, mushrooms, caviar, oysters, sardines, and salmon.

It is also preferable to take vitamin D with a meal containing fats to improve its absorption.

If there is a deficiency in vitamin D in the body, it is advisable to consult a doctor to obtain a prescription for vitamin D supplements in appropriate doses, as taking supplements without medical advice may lead to risks such as poisoning and serious health complications.

**Vitamin B7 and its role in preventing hair loss** Biotin, also known as vitamin B7, plays an important role in the production of fatty acids in the body, which is an essential process for the life cycle of hair. When the body suffers from a deficiency in biotin, this may lead to hair loss.

Biotin can be obtained from a variety of food sources, including liver, meat, egg yolks, cheese, leafy vegetables, cauliflower, nuts, and mushrooms.

If there is a noticeable deficiency in biotin, the doctor may recommend taking biotin supplements to compensate for this deficiency and avoid potential side effects, such as hair loss and weakness.

**B vitamins and their role in preventing hair loss** The B vitamin group is considered one of the essential vitamins that promote hair growth. In addition to vitamin B7, known as biotin, other vitamins contribute to the production of red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. This process is essential to stimulate hair growth and reduce hair loss. B vitamins can be obtained from a variety of foods, such as whole grains, almonds, meat, fish, seafood, and dark leafy vegetables. In addition, animal sources are considered one of the most important sources of vitamin B12. Some individuals may need to take vitamin B12 supplements in case of a deficiency in the body, in order to maintain their health and the health of their hair.

**Vitamin C and its role in preventing hair loss** Free radical damage is one of the factors that hinder hair growth, especially with age. In this context, vitamin C is one of the most powerful antioxidants that help protect hair from oxidative stress resulting from free radicals.

In addition, the body needs vitamin C to produce a protein known as collagen, which is considered one of the essential proteins for maintaining healthy hair and promoting its growth.

Vitamin C also helps improve the absorption of iron in the body, which is a mineral essential for hair growth and reducing hair loss.

Vitamin C can be obtained from a variety of vegetables, most notably red pepper, in addition to many fruits such as strawberries, guava, and citrus fruits such as oranges, grapefruit, and tangerines.

Vitamin E ** and its role in preventing hair loss Vitamin E, like vitamin C, is considered an effective antioxidant that contributes to reducing oxidative stress. By eating foods rich in vitamin E, hair growth can be enhanced and hair loss can be reduced.

Sunflower seeds are good sources of vitamin E, in addition to almonds, avocados, and spinach.

If there is a deficiency of vitamin E in the body, it is recommended to consult a doctor to determine the appropriate doses of vitamin E supplements.

**Benefits of iron in preventing and strengthening hair loss**Red blood cells are in dire need of iron in order to transport oxygen, and when iron levels are low, iron deficiency anemia may occur, leading to a range of symptoms, most notably hair loss. Iron can be obtained in abundant quantities from a variety of foods, such as red meat, leafy vegetables, and legumes.

**Benefits of zinc in preventing and strengthening hair loss**Zinc is an essential element in the production of proteins necessary for the health of hair and other cells, as hair loss is one of the most prominent signs of zinc deficiency in the body. Therefore, it is necessary for the body to obtain zinc through the diet, and it may be necessary to take zinc supplements if levels are low, but a doctor should be consulted before starting to take any supplements.

It is recommended to eat foods rich in zinc such as meat, shellfish, beans, nuts, and various seeds to maintain zinc levels in the body.

. Biotin pills**Biotin is vitamin B7, and is considered one of the nutritional supplements that are beneficial for hair, as it contributes to the formation of red blood cells that carry oxygen and nutrients to the scalp and hair follicles, which helps reduce hair loss and maintain its density. The benefits of biotin pills go beyond hair, as they also contribute to enhancing skin freshness and increasing nail strength.

**Omega 3 and Omega 6 fatty acids** Omega 3 and Omega 6 acids are essential nutrients that the body cannot produce, so they must be obtained through the diet. A deficiency of these acidsIt can lead to hair loss from the scalp. Studies suggest that arachidonic acid, a type of omega-6, may help promote hair growth.

**Foods rich in omega-3:**

- Flax seeds

- Canola oil

- Chia seeds

- Walnuts

- Soybeans

**Foods rich in omega-6:**

- Potatoes

- Nuts

- Seeds

- Mayonnaise

Tips to reduce hair loss?

 

Avoid drying your hair with heat after washing it, as the hair is at its weakest, making it prone to breakage and damage. Here are some steps that can help you when washing your hair:

- Use a gentle shampoo, as most shampoos contain strong cleaning agents that dry out the hair.

- Make sure to moisturize your hair with a suitable conditioner, as this helps reduce breakage and split ends.

- Don't neglect using moisturizers after each wash, as they prevent frizz and breakage.

- Use microfiber towels to dry your hair, as they help dry it faster.

- Avoid using hot oil, as it may weaken the hair and make it brittle.

Steps to reduce hair loss?

 

Avoid dyeing your hair or using straightening creams at home, and if necessary, it is preferable to consult a hair expert to choose the most suitable product for you.

Reduce the use of the iron, as it has a negative effect on the outer layer of the hair and may cause damage. If it is necessary to use it, it is preferable to use low temperatures.

Avoid pulling or pulling your hair forcefully, as this affects the hair follicles and may lead to hair loss and traction alopecia.

Comb your hair gently and calmly, as strong pulling can lead to hair loss.

Steps to improve your daily and nutritional habits?

 

Try to stay away from smoking, as it contributes to inflammation in the body, which leads to an increase in the rate of hair loss.

Make sure to eat a healthy diet, as a lack of protein and essential nutrients can contribute to hair loss.

Avoid following strict diets that depend on reducing calories, as this may lead to hair loss.

Do not take nutritional supplements without needing them, and you should conduct the necessary tests that we will explain in the following paragraphs to determine the elements that your body needs.