What to Eat for Hair Loss Prevention?
One of the most common conditions diagnosed and often treated by dermatologists is hair loss. The scientific name for hair loss is Alopecia. The most crucial aspect of hair loss is identifying its cause. Many factors can contribute to hair loss, and the sooner you determine the cause, the more successful you will be in controlling and stopping it.
Before answering the question “What to eat for hair loss prevention?”, let’s first examine the causes of hair loss.
Common Causes of Hair Loss
One of the most prevalent types of temporary and reversible hair loss that does not damage the hair follicles is Telogen Effluvium. This condition manifests as diffuse hair shedding, which may be either temporary or chronic. The acute and temporary form can occur at any age, whereas the chronic form is more common among women aged 30 to 60 years.
Several secondary factors may contribute to this type of hair loss:
- Acute or chronic illnesses
- Fever-related diseases
- Recent surgical history
- Pregnancy and breastfeeding
- Severe and rapid weight loss
- Nutritional deficiencies
- Iron deficiency anemia
- Zinc and vitamin D deficiency
- Endocrine disorders, such as hypothyroidism and hyperthyroidism
- Certain medications (e.g., anti-seizure drugs, cytotoxic drugs, lithium, etc.)
- Severe psychological stress
- Inflammatory scalp conditions
- Infectious diseases
If hair loss is caused by an underlying secondary factor, it can usually be resolved by treating the root cause, such as:
- Treating iron deficiency anemia
- Correcting nutritional deficiencies
- Eliminating underlying infections
- Managing hypothyroidism and hyperthyroidism
- Reducing psychological stress
Managing Drug-Induced Hair Loss
If certain medications are responsible for hair loss, discontinuing the medication, switching to an alternative, or reducing the dosage may help. Additionally, proper nutrition plays a significant role in controlling hair loss.
Nutritional Deficiencies and Hair Loss
Modern diets are often lacking essential nutrients, contributing to hair loss. Some common dietary issues include:
- Refined grains: The processing of grains removes their bran, reducing vitamin B levels.
- Overcooking or frying vegetables: This destroys vitamins, particularly B vitamins.
- Reduced consumption of raw fruits and vegetables: These are rich in vitamins and fiber.
By adopting a balanced diet and using high-quality multivitamins, deficiencies can be addressed to improve hair health.
What to Eat for Hair Loss Prevention?
Proper nutrition ensures healthy, shiny hair and a well-nourished scalp. Conversely, poor nutrition leads to dry, brittle hair that easily falls out and changes color. Here are some essential vitamins and minerals for hair growth:
Vitamins
- Vitamin A: An antioxidant essential for producing scalp sebum.
- Vitamin C: Helps maintain healthy skin and hair.
- Vitamin E: Enhances scalp blood circulation.
- Biotin (Vitamin B7): Aids keratin production, preventing premature graying and hair loss.
- Inositol: Supports follicle health.
- Niacin (Vitamin B3): Improves scalp blood flow.
- Pantothenic Acid (Vitamin B5): Prevents graying and hair loss.
- Vitamin B6: Prevents hair loss and promotes melanin production for hair color.
- Vitamin B12: Prevents hair loss and maintains hair strength.
Proteins
Proteins are made up of amino acids, crucial for hair structure. L-lysine is a key amino acid for hair health. A low-protein diet can lead to thinner hair strands and increased hair loss within 2–3 months.
Essential Fatty Acids
Essential fatty acids found in fish and olive oil help improve hair texture and prevent dryness and hair loss. However, consuming excess saturated fats can worsen hair loss.
Key Minerals
- Calcium: Essential for hair growth.
- Chromium: Regulates blood sugar levels, preventing hair loss.
- Copper: Maintains hair color and structure while preventing hair loss.
- Iodine: Regulates thyroid hormones, preventing brittle hair and hair loss.
- Magnesium: Works with calcium to enhance hair growth.
- Manganese: Stimulates hair growth.
- Selenium: Maintains scalp and hair elasticity.
- Potassium: Improves scalp blood flow for better hair growth.
- Sulfur: A crucial component of hair structure.
- Zinc: Works with vitamin A to promote healthy hair and scalp. Zinc deficiency causes dry hair, oily skin, and poor wound healing.
- Iron: Prevents anemia-related hair loss.
Best Multivitamins for Hair Loss Prevention
One of the best multivitamin supplements for preventing hair loss is M-Plus effervescent tablets by Pararin Pars. This supplement is rich in essential vitamins and minerals that support hair health and follicle strength. If your hair loss is due to nutrient deficiencies, taking one M-Plus effervescent tablet daily can significantly improve hair strength, shine, and growth.
Final Thoughts
A balanced diet, lifestyle changes, and proper supplementation can effectively prevent and reduce hair loss. Avoiding processed foods, consuming enough protein, vitamins, and minerals, and managing stress are crucial for maintaining strong, healthy hair.