If
your hairbrush is busy sweeping fists load of fallen tassels on daily basis
then its time to put your “I Need To Know” cap on and dig for the real reasons behind
your hair fall as wise people say, "prevention is always easier than transplant". First suggestion I’d make, as a
dermatologist is to take a closer look at your diet coz in majority of women having
low vitamin and iron levels plays a triggering role in thinning locks.
Simple Fact For Sustained Hair Growth: — If your levels of vitamins are
deficient for a sustained period, your hair follicles are not supplied with the
crucial nutrients they need to maintain a normal hair growth cycle. Lacking in
these nutrients, your hair can become brittle and susceptible to breakage as
your body will become less efficient in the maintaining healthy hair growth.
According
to clinical evidence the most common cause of hair loss in pre-menopausal women
is not hormones, but a nutritional deficiency, with depleted iron stores (serum
ferritin), vitamin D and B being the most crucial factors.
Vitamin D: — Many clinical studies
have shown that majority of women experiencing hair loss also revealed lower
levels of vitamin D2 and iron — and hair loss only gets worse as the levels drop.
Lets look closely at the direct role of vitamin D in hair fall/growth —
Published research has highlighted the fact that vitamin D3 increases the
transforming growth factor TGF-ß2 and alkali-phosphatase activity — two
essential features of hair-inducing dermal papilla cells. Vitamin D presumably
also has a role in regulating the expression of genes that promote normal hair
follicle growth. Scientific evidence pin pointing the fact that vitamin D can
help dermal papilla stem cells to enhance and maintain their ability to produce
hair has changed the way we manage hair fall these days.
All
this research might not signify the creation of new hair follicles, but it does
have implications for the reactivation of existing follicles in the production
of healthy hair. In simple words the presence of vitamin D3 makes the hair grow
thicker and helps it to last longer.
To
get healthy hair going, aim for a minimum of 600 IU or 15 micrograms of vitamin
D per day. While it can be difficult to get enough vitamin D in your diet,
salmon packs 450 IU per 3-ounce serving, and fortified milk and orange juice
has 115 to 135 IU. Spending time outdoors also helps, as the body produces
vitamin D through direct contact with the sun.
Iron: — The function of Iron in
the human body is helping in the production of both hemoglobin (the substance
that carries oxygen within red blood cells) and myoglobin. Iron is also
involved in the oxygenation of red blood cells. Low levels mean less
oxygenation of the hair follicles.
Women
with hair loss in majority of studies were discovered to have significantly
lower iron stores than women without hair loss. In a recently published study
in the Journal of
Clinical Diagnosis the researchers have reported that 30% cases evaluated
for hair loss had low hemoglobin and 82.35% cases had low serum ferritin levels.
Ferritin
levels directly affecting hair loss have been highlighted in another phase I
study where low levels of Iron lead to inhibition of an essential enzyme associated
with hair loss in mice.
Have
your doctor check your iron levels and ask how much of the mineral is
recommended for you. Ferritin levels of 10-15 ng/mL are the "normal"
range. But a ferritin level of at least 50 ng/mL is needed to help replenish
hair. To promote hair growth doctors shoot for 70 ng/mL.
Clams,
oysters, spinach, prunes, and raisins are among the highest food sources of the
mineral, but beans are probably a more realistic everyday option. One cup of
white beans packs nearly 8 mg of iron. I recommend these foods, plus
supplementation with ferrous sulfate, 325 milligrams per day. There is some
anecdotal evidence that orange juice, vitamin C, or lysine, if taken together
with the iron, helps the absorption.
Vitamin B Complex: — Popular forms of vitamin B
complex, such as B-12 (also called cobalamin), biotin, and niacin can help
strengthen and condition hair. A 2013 study published in the Archives of Dermatological
Research found that high-doses of vitamin B-6 along with L-cysteine helped
prevent hair loss during chemotherapy treatment in mice. A Polish study
published in 2001 in Wiadomosci
Lekarskie found that intravenous vitamin B-6 helped improve hair condition
and prevented hair loss in a group of women dealing with diffuse alopecia, or
hair loss.
Looking
at the individual members of Vitamin B complex family, we know that vitamin B1
(Thiamin), B2 (Riboflavin), and B3 (Niacin) contribute to the proper
nourishment of hair follicle cells. Vitamin B5 (Pantothenic Acid) gives the
hair flexibility, shine and helps to prevent hair loss. Vitamin B6 (Pyridoxine)
helps to prevent dandruff. Vitamin B12 (Cobalamin) helps in the prevention of
hair loss.
Food
sources of vitamin B-6 include poultry, fish, shrimp, milk, cheese, lentils,
beans, sunflower seeds, whole-wheat products, wheat germ, spinach, carrots and
bananas. Adults need 1.3 milligrams to 1.7 milligrams of vitamin B-6 a day for
good health. While treating hair loss, the B vitamins deliver great results
when they are paired with Zinc. Together, zinc and the B vitamins may inhibit
the production of dihydrotestosterone (DHT).
Take Home Message: — The secret to thick,
strong, shiny strands isn't an expensive shampoo or a fancy salon treatment —
it's all about your diet.
Experts
agree that a healthy diet with the right mix of protein, iron, and other
nutrients can help improve the health, look, and feel of your hair. Eating a
variety of healthy foods will give you the mane you've always dreamed of. Fill
up on these nutrients to begin growing your healthiest hair ever.
