Did you know that the average human loses about 50-100 hairs daily? Losing more than 100 follicles per day could signify thinning hair. Unlike balding, which is more apparent, thinning leads to sparse spots of hair all over your head.
Although thinning hair might be a genetic issue, some lifestyle habits might cause or aggravate the condition. The most common include chronic stress, poor diet, tight hairstyles and harsh hair products. Regarding nutrition, you can prevent and treat thinning hair by consuming enough folic acid, iron and certain vitamins. Here are some nutrients that help combat thinning hair.
Biotin is a water-soluble nutrient that your body needs for optimal cell function. While symptoms may vary, biotin deficiency often causes brittle nails, skin rashes and hair loss due to thinning. Thankfully, a balanced diet is all you need for stable biotin levels. Vitamin B-7 is abundant in foods like liver, lentils, egg yolks, whole grains and nuts.
It is common knowledge that iron helps the body produce hemoglobin, which the red blood cells need to transport oxygen throughout the body. Iron deficiency anemia causes pale skin, hair loss, and fatigue, among other symptoms. You can avoid iron-deficiency-related hair thinning by consuming enough legumes, meat and leafy greens.
Vitamin C and iron go hand in hand; vitamin C helps your gut absorb iron from the food you eat. A diet rich in foods containing vitamin C, e.g., bell peppers, leafy greens and citrus fruits, and iron can go a long way in keeping hair thinning at bay.
Finasteride or Propecia is an oral prescription medication that addresses hair thinning and male-pattern hair loss. For instance, companies like Viking Man, INC offer finasteride that comes in gummy form for men to take daily for 1-6 months until their hair grows back. Propecia works by preventing the body from converting testosterone to DHT (dihydrotestosterone), the male androgen linked to male-pattern hair loss.
As you might already know, vitamin D is crucial for bone health. But did you know vitamin D deficiency could cause hair thinning? Our skin naturally produces vitamin D when exposed to sunlight; however, many people barely get enough of this essential vitamin from sun exposure alone due to genetic and climatic reasons.
You can achieve the recommended vitamin D levels by drinking fortified milk, fish oil and eating eggs and fatty fish. Add magnesium to your diet to enhance vitamin D’s bioavailability to get even more bang for your food.