The shortcomings of upper vitamins that trigger hair loss
1. Vitamin D deficiency and hair excreation
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The vitamin of helps to stimulate the growth of the hair follicle and plays a key role in hair regeneration.
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Research published in Translational medicine of stem cells have found that individuals with low levels of vitamin D are more likely to feel AREATA alopecia, an autoimmune shape of hair loss.
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Modern lifestyles that limit exposure to the sun have made vitamin D deficiency increasingly common, leading to seasonal and chronic hair loss.
How to fix it naturally:
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Sun: Aim at least 15–30 minutes of sun dailyPreferably in the morning.
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Diet: Eat foods rich in vitamin D such as salmon, eggs, enriched dairy products and mushrooms.
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Supplementation: Vitamin D3 (1,000 to 5,000 IU per day) is beneficial for those with low blood rates.
2. Biotin deficiency (vitamin B7) and weak hair
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Biotin plays a fundamental role in the production of keratin, which strengthens the structure of the hair and reduces rupture.
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Symptoms of biotin deficiency include brittle nails, lightening hair and excessive loss.
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People with intestinal disorders, the frequent use of antibiotics or those who consume raw egg whites (which contain avidine, a protein blocking biotin) are more at risk.
How to fix it naturally:
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Diet: Include eggs, nuts, seeds, sweet potatoes and spinach.
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Supplements: Biotin supplements (2,500 to 5,000 mcg per day can help, but extremely high doses (> 10,000 mc) have no additional advantage.
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Intestinal health: Support the absorption of biotin by improving the balance of the intestinal microbiome through probiotic foods.
3. Vitamin A and hair health – the balances are essential
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Vitamin helps regulate sebum production, keeping the hydrated scalp.
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Both too little And too much Vitamin A can contribute to hair loss.
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Excess vitamin A supplements can push the hair follicles too quickly in the rest phase, leading to loss.
How to fix it naturally:
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Diet: Get vitamin A to whole foods such as carrots, sweet potatoes and dark green vegetables instead of high -dose supplements.
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Monitor the contribution: Avoid exceeding 700 to 900 mcg per day, unless it is recommended by a health professional.
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Hydration and scalp care: Drink enough water and avoid hard chemical treatments that deputize oils from the scalp.
4. Vitamin C growth support and hair
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Vitamin C is essential for the production of collagen, which reinforces the structure of the hair.
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It also improves the absorption of iron, another key nutrient to prevent hair blossom.
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A lack of vitamin C can cause weak and brittle hair that is more prone to rupture.
How to fix it naturally:
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Diet: Consume citrus fruits, peppers, strawberries and broccoli.
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Supplements: Vitamin C (500 to 1,000 mg per day) can help if the food intake is insufficient.
5. Circulation of vitamin E and scalp
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Vitamin E is a powerful antioxidant that supports the scalp circulation and prevents oxidative stress.
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Vitamin E deficiency can cause dryness and irritation of the scalp, contributing to hair loss.
How to fix it naturally:
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Diet: Eat almonds, sunflower seeds, spinach and avocados.
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Topical application: Vitamin E oil can be massaged on the scalp for an additional power.
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Supplements: Vitamin E (15 mg per day) can support overall hair health.
How to fix hair loss naturally without medication
1. Prayer a diet rich in nutrients
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Eat a variety of whole foods rich in essential vitamins To support hair regrowth.
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Include green leafy vegetables, citrus fruits, eggs and healthy fats for optimal hair force.
2. Reduce stress and improve sleep
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Chronic stress disrupts cycles of hair follicles and can cause excessive loss.
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Highlight relaxation techniques such as meditation, yoga and deep breathing.
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Target 7 to 9 hours of quality sleep per night To support hair and overall health.
3. Scalp massage and natural oils
4. Hair hydration and health
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Dehydration weakens the strands of hair, making them more sensitive to rupture.
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Drink at least 8 glasses of water per day To maintain hydration of the scalp and hair.
FAQ: answer your most common questions of hair loss
1. Can we take too many vitamins to cause hair loss?
Yes, the excessive intake of certain vitamins, such as vitamin A, can trigger hair loss by pushing the hair follicles too quickly in the rest phase. It is important to stick to the recommended daily values ​​and avoid supplements in high doses, unless they are prescribed by a health professional.
2. How long does it take to see the regrowth of the hair after correcting a vitamin deficiency?
Hair regrowth varies from person to person, but generally, notable improvements begin within 3 to 6 months of correction of a deficiency. Since the hair grows in cycles, the full regrowth can take up to a year.
3. Can a vitamin deficiency cause sudden hair loss?
Yes, vitamin deficiencies such as biotin, vitamin D and iron (although iron is a mineral) can contribute to sudden hair loss, also known as telogen effluvium. This happens when a nutritional imbalance disrupts the hair growth cycle, causing excessive hair.
4. Is it best to obtain vitamins from food or supplements for hair growth?
A balanced diet with whole foods rich in vitamins is the best way to support hair health. However, if a deficiency is confirmed by tests, supplements may be necessary to restore optimal levels faster.
5. Can stress cause vitamin deficiencies that cause hair loss?
Yes, chronic stress can exhaust essential vitamins such as vitamins B, vitamin C and vitamin D, which are all crucial for hair health. Stress can also have an impact on digestion and absorption of nutrients, more contributing to the slimming hair and loss.
Final reflections: vitamin deficiency and hair loss
By understanding the essential role that vitamins play in hair growth and scalp health, you can take proactive measures to prevent and correct deficiencies before leading to thinning of hair or excessive loss. Ensure that your diet is rich in sustaining vitamins such as vitamin D, biotin, vitamin A, vitamin C and vitamin E can make a significant difference in the strength, texture and regrowth of the hair.
However, the simple fact of increasing your vitamin intake is not always sufficient – the absorption of the property is just as important. Factors such as intestinal health, stress levels and underlying medical conditions can affect the way your body treats and uses vitamins. If you suspect a deficiency, consider obtaining a blood test to determine your specific nutrient levels. This will help you avoid unnecessary supplementation and focus on the vitamins your body really needs.
