Hair issues stem not only from genetics but also from dietary factors. A lack of certain vitamins can hinder hair growth, while adequate supplementation can enhance hair health and development.

Vitamin D

Vitamin D is widely recognized for its role in maintaining strong bones. The daily recommended intake for vitamin D varies by age: infants up to one year need 400 IU, children and adults up to 70 years require 600 IU, and adults over 70 years need 800 IU.

Some individuals with a vitamin D deficiency experience hair loss, often linked to rickets. In such cases, vitamin D supplementation can help reduce hair loss. Vitamin D deficiency is also associated with autoimmune diseases, including alopecia. Other symptoms of low vitamin D include reduced bone density, bone pain, and muscle weakness. To boost your vitamin intake, consume fatty fish like salmon, cheese, beef liver, egg yolks, and mushrooms.

Vitamin C

While not directly linked to hair loss, vitamin C is crucial for iron absorption, which helps improve hair loss caused by iron deficiency. The daily recommended intake for vitamin C is: 45 mg for children 9-13 years; 75 mg for males 14-18 years, 65 mg for females 14-18 years; 90 mg for adult males, and 75 mg for adult females. Foods rich in vitamin C include citrus fruits, tomatoes, bell peppers, kiwi, broccoli, strawberries, Brussels sprouts, and cantaloupe.

Vitamin B7

B vitamins play a role in many bodily functions, including cell division. Biotin (vitamin B7), a B vitamin, helps the body convert food into energy and regulates cell communication. A severe vitamin B7 deficiency can cause hair loss. The daily recommended intake for vitamin B7 varies by age: children 1-3 years need 8 mcg, 4-8 years need 12 mcg, 9-13 years need 20 mcg, 14-18 years need 25 mcg, adults need 30 mcg, and pregnant women need 30 mcg.

Other symptoms of deficiency include a red, scaly rash around the eyes, nose, mouth, and perineal area, conjunctivitis, seizures, brittle nails, and fatigue. Food sources rich in this vitamin include egg yolks, milk, nuts, legumes, oats, bananas, spinach, mushrooms, and avocados.

Vitamin B3

A niacin (vitamin B3) deficiency can lead to pellagra, a condition that includes hair loss as a symptom. The daily recommended intake for vitamin B3 is: 6 mg for children 1-3 years, 8 mg for 4-8 years, 12 mg for 9-13 years, 16 mg for 14-18 years, 16 mg for adults, and 18 mg for pregnant women. Beef liver, chicken or turkey breast, salmon, tuna, pork, and beef provide this vitamin.

Bao Bao (According to Very Well Health)