Who wouldn’t yearn for thick and luscious locks of hair? In this day and age, we get exposed to a lot of chemicals, pollution, and stress. These factors lead to hair fall in both men and women. Many don’t follow a balanced diet and hence lack essential vitamins and minerals that form the core building blocks of our hair. And then comes the worst part — self-diagnosing through Google searches.
In the past few years, I have come across people who consume biotin or Vitamin E without medical advice and get keratin treatments from salons without knowing their body’s needs. Any form of vitamin can boost hair growth, but only if there is a deficiency of that nutrient in your body. Excess of anything can be more harmful than helpful — so high levels of vitamins can cause hypervitaminosis or even hypovitaminosis. These factors can lead to more hair fall and health issues.
The first step
It is considered normal to lose 50 to 100 strands of hair every day. However, if you are facing an abnormal amount of hair fall for more than three months, then it’s time to visit the doctor. Consult them and get a blood test done, which will include assessments of S-calcium, Vitamin D, Vitamin B12, S-Ferritin, Total Iron Binding Capacity (TIBC), Complete Blood Count (CBC), Erythrocyte Sedimentation Rate (ESR), and a thyroid profile encompassing T3, T4, and TSH levels.
This will help you understand what your body truly needs. If you have a vitamin deficiency, you can start taking the appropriate supplement. Although there is no substitute for a wholesome diet, hair growth-boosting supplements can work wonders too.
Some important nutrients
Vitamin A is often associated with eye health, but the nutrient is also a great hair growth supplement as it plays a huge role in thickening your tresses. It boosts cellular growth and aids the growth of healthy hair.
Next is Vitamin C, which isn’t just good for fighting off common cold — it’s a secret weapon for your scalp too. Helping in the production of keratin, the elementary unit of strong hair, this vitamin is very important if you want to reduce hair fall.
Another key nutrient is Vitamin D, which plays a pivotal role in calcium absorption and helps in countering stress-induced hair loss. Most people suffer from a deficiency of this vitamin today. Vitamin D works in unison with other nutrients such as Vitamin C and biotin to strengthen the hair shaft and prevent breakage.
The B Vitamins are equally important for healthy hair growth. These eight water-soluble vitamins are integral to cellular metabolism. Most B vitamins are synthesised within the body, except biotin. Consume a balanced meal every day to ensure adequate intake of these nutrients.
Vitamin E is a fat-soluble antioxidant that also plays an important role in boosting healthy hair growth. It improves blood circulation, which prevents your scalp from getting dry and itchy.
Collagen has become a buzzword in the skincare industry today. Its supplements have been infamously known for enhancing hydration and elasticity of skin. But did you know that it is great for your hair too? It is a crucial protein for maintaining a healthy scalp.
Biotin, typically known as Vitamin B7 (or Vitamin H), is mostly found in foods such as eggs, almonds, and salmon and aids in the formation of keratin. It regulates metabolism and supplies essential nutrients to hair follicles depending on the requirement. From processing fats, proteins, and carbs, biotin also regulates blood sugar and is vital in reducing hair loss.
Some lesser-known deficiencies are that of zinc and folic acid. Such conditions can lead to hair loss, and addressing them through supplementation can help alleviate the issue.
One more component is very important for healthy and lustrous hair—Omega 3 fatty acids. Not only do they work their magic on your locks, but they also keep the scalp healthy and nourish the hair follicles that reduce inflammation. This, in turn, promotes hair growth.
Healthy practices to adopt
Stick to a nutritious diet that includes all the essential vitamins and minerals like eggs, spinach, beans, carrots, salmon, lentils, mixed seeds, berries, peanuts, oats, raisins, almonds and walnuts. Avoid red meat and consume more chicken. Differently coloured bell peppers are important because each variant has specific vitamins and minerals.
Adequate sleep, hydration, and regular exercise are extremely beneficial.
Avoid hair products and styling tools—they can lead to build-up, thereby increasing hair fall.
If you live in an area where the quality of water is poor, using water-softening devices can help.
Hot oil massages on a regular basis can stimulate blood circulation, and weekly hair masks, which moisturise your scalp, can prevent flaking.
To combat hair fall, use a broad-toothed comb while brushing your hair. A bucket bath is always better than a shower.
Avoid over-shampooing your hair as it strips off all the natural oils and makes it dry, frizzy, and brittle, resulting in hair loss. And watch out for the harmful SLS, parabens, and silicones — all of which contribute to greater hair loss over a period of time.
Don’t use conditioner if not absolutely necessary.
Instead of using gels, style your hair with a mix of oil and water or combine the oil with your serum. You can use coconut, almond, or mustard oil with serum drops. This method is gentler on your hair and minimises chemical exposure.
Even if you consume a balanced diet and try home remedies, to combat deficiency-induced hair fall, you must take the necessary vitamin supplements for at least one to three months. Ensuring proper sleep can help in stress reduction. You can also try meditation.
Note that hair fall can only be reduced, it can’t be completely prevented. However, if the problem persists, then you must consult a dermatologist who can provide personalised guidance by understanding your nutrient deficiencies and correcting them.
Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Humra Laeeq)