Hair loss among men and women has become increasingly common. Hair loss prevention involves several factors depending on the underlying cause. Stress, inadequate sleep, poor nutrition, environmental pollutions, hormonal changes, and chemicals are just some of the contributing factors. Treatment of underlying medical conditions like thyroid disease, anemia, and hormonal imbalances may useful in prevention. If you've noticed that your hair seems to be thinning, growing slowly or brittle and breaking off easily, you may not be getting the right nutrients. You get the necessary vitamins from diets because your body cannot make them. A poor diet that doesn't give you adequate vitamins and minerals can affect your scalp and hair health.
Vitamins and minerals have proven to be promising allies in struggle against hair loss. It is very important to choose hair loss vitamin and minerals supplements that contain all of these essential vitamins plus MSM and amino acids. Consult your physician or dermatologist before taking vitamins and minerals supplements. Most vitamins speed up chemical reaction in the body. Too little or too much of certain vitamins and minerals can contribute to hair loss (and harm your body). Healthy hair requires the same nutrients that a healthy body does, though a few vitamins, minerals and other substances in particular are effective at combating and preventing hair loss. The following describe the vitamins and minerals and the right amount that you need for a healthy body and healthy hair.


Vitamin A

Vitamin A is an antioxidant that helps in producing healthy sebum in the scalp. Vitamin A protects your hair from free radicals, which are atoms with an impired electron. Deficiency in vitamin A can result in dry hair, which then can lead to hair fall or hair thinning. More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems. Vitamin A is a fat soluble vitamin. Excess amounts are stored in the body and not secreted as urine, so it is important to keep vitamin A intake within normal limits. You can get the right amount of Vitamin A from foods, taking a pill/tablet can feel you up with Vitamin A antioxidants, but natural comes first to be safe and sound.

Natural Sources of Vitamin A

There two different types of vitamin A, depending on the type of food source it comes from:
Preformed Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod liver oil, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.
Pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene, which are converted to retinol by the body after the food is ingested. Bright yellow and orange fruits such as Cantaloupe, Pink Grapefruit, peaches, papaya mangoes and Apricots, Vegetables such as Carrots, Pumpkin, Sweet potatoes, Turnip greens, Beetroot Red pepper and Winter squash. Other sources of beta-carotene include most dark green leafy vegetables like Broccoli, Collard greens, Kale, Cilantro, lettuce, Swiss chard and Spinach are just a few of them.

B-Complex Vitamins

Of all the nutrients, the B vitamins have the greatest effect on hair health. Without them, the body is unable to synthesize new hair, and old hair is likely to fall out. B vitamins are believed to help nourish hair follicles are perhaps the most essential ingredients for preventing hair loss in women. The water-soluble Vitamin B is a group of eleven vitamins that work together as a team, all these B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12, so when supplementing, be sure to take a B-complex to get the whole B spectrum.

Natural Sources of Vitamin B Complex

Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.

Vitamin B6 (Pyridoxine)

Vitamin B6 also is referred as Pyridoxine Promotes a healthy nervous system and fights against infections that could target the scalp that leads to hair loss. B6 (Pyridoxine) helps to prevent dandruff and works great when combined with Vitamin B5. It helps to reduce hair loss and produce melanin which ensures better natural hair color. Vitamin B6 lowered the hair loss problem in women after pushing an injection. Vitamin B 6 has shown to reduce the formation of Dihydotestosterone which is a hormone that causes baldness in men and women. By inhibiting Dihydotestosteone Vitamin B6, thwarts hair loss and promotes healthy hair.Recommended Daily Dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet.

Natural Sources of Vitamin B6

Food sources includes: Brewer's yeast, whole grains, cereal grains and legumes, green and leafy vegetables, bananas, chicken, beans, organic meats, beef, fish and shellfish, liver, pork, chicken, potatoes, wheat germ, chickpeas, eggs, avocados, dried fruit, nuts, peanuts, fruit and molasses are a great source of vitamin B6.

Vitamin B 7 (Biotin)

Vitamin B7 is a water-soluble B-complex vitamin that helps produce keratin, prevents hair loss and graying of hair. It is also known as vitamin H or Biotin that keeps hair follicles healthy at the cellular level. Biotin is required for cell growth, the production of fatty acids, and the metabolism of amino acids. Biotin renews cells and attaches to fatty acids, preventing them from attacking the hair follicles. Deficiency in biotin can cause hair loss even a mild deficiency causes symptoms and severe deficiency can result in the loss of eyebrows and eye lashes (Alopecia areata). Deficiency is rare but your body makes plenty of biotin. Deficiency can be caused by excessive consumption of raw eggs, which contain high levels of the protein avidin, which strongly binds biotin.

Natural Sources of Vitamin B 7 (Biotin)

The richest source of Biotin is cooked eggs. B7 is made by intestinal bacteria and is also in beans, bread, peanuts, liver, egg yolks, bananas, whole grains, organ meats, soybeans, fish, cauliflower, oatmeal, rice, chicken, brewer's yeast, clams, milk watermelon, citrus fruits and grapefruit. 30 to 100 mcg daily is adequate.

Vitamin B 9 (Folic acid)

Folic acid / Folate is a B vitamin that is important to maintain hair follicle cell division and growth. In its natural form, folic acid is called folate. The current recommendation for folate is 400 mcg per day. Folic acid also plays a crucial role in pregnancy, where it helps prevent some birth defects. Pregnant or nursing mothers should consult their doctors for the recommended dosage. Exposure to ultraviolet light, including the use of tanning beds can cause folate deficiency. Some common RA drugs such as methotrexate (Rheumatrex, Trexall) and sulfasalazine (Azulfidine) interfere with how the body uses folic acid. Certain medicines such as methotrexate for trreating psoriasis and some forms of cancer can also lead to deficiency. Some people may need to take folic acid supplements. Ask your doctor or dietitian how much folic acid you need to help prevent medication side effects during methotrexate treatment.

Natural Sources of Vitamin B 9 (Folic acid)

Food that are rich in folate include vegetables that are leafy & dark green in color lettuce, spinach, collards, broccoli, dried beans, garbanzo beans, lentils, peas, and oranges. Some foods, such as orange juice, are fortified with folic acid. Folic acid is the synthesized form of folate

Vitamin C

Vitamins contribute to the production of sebum, the oily substance that your hair follicles spit out. Nature's hair conditioner, it keeps your hair from breaking off. Plus, vitamin C increases the amount of blood-boosting iron that your body can put to use. Vitamin C is necessary for maintaining healthy collagen in the connective tissue in the body and around the hair follicles. As an antioxidant (a substance that slows aging), it protects the cells. Vitamin C (found in citrus fruits) can help with keratin production. Deficiency in vitamin C causes pinpoint bleeding around hair follicles, as well as hairs in the shape of corkscrews.
Natural Sources of Vitamin C

Natural Sources of Vitamin C

Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries, Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.

Vitamin E

Vitamin E is an antioxidant that helps improve scalp circulation and provides physical stability to cell membranes, including those of the hair follicles. The daily recommendation of vitamin E for adults is 8 to 10 mg. vitamin E is a fat-soluble vitamins and its deficiency is rare, taking vitamin E supplements in amounts higher than 400 IU a day may be harmful, which include the risk of death in a number of causes, can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.

Natural Sources of Vitamin E

Food sources of vitamin E, which may keep your blood vessels healthy, include Sunflower seeds, Almonds, Hazelnuts and other raw nuts and seeds are excellent sources of natural vitamin E. Other good sources are Cold-pressed vegetable oils (soybean, corn, cottonseed, safflower), liver; egg yolks ,wheat germ oil, whole-grain products, dried beans, legumes, corn and asparagus, Leafy green vegetables Swiss chard, spinach and other dark leafy greens, Sweet potatoes, Avocados, papaya, peaches, prunes, tomatoes, cabbage, asparagus and Blueberries.

Vitamin F

Vitamin F consists of a group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturates. Essentially, there are two main types of EFAs: omega-3 fatty acids and omega-6 fatty acids. Since hair is primarily composed of keratin, an insoluble protein, it is important to supplement the diet with oils that are loaded with omega-3 fatty acids to provide extra protein for the hair. These are healthy fats that have anti-inflammatory properties and are believed to contribute to healthy hair growth.
The essential nutrient reaches both the hair shaft and the cell membranes in your scalp, nourishing the follicles and promoting healthy hair growth plus, they add elasticity to your hair, preventing it from breaking off and ending up in your shower drain. The human body can't produce omega 3-fatty acids on its own; it is imperative that you get your supply of EFAs through dietary means. To ensure that you’re getting enough omega-3 and omega-6, take daily supplements in the form of fish oil, olive oil, flax seed oil, primrose oil, blackcurrant oil, or borage oil. Taken internally, these oils can prevent hair from turning brittle that can lead to breakage and eventual hair loss.

Natural Sources of Vitamin F

Vitamin F can be found in sea food like salmon, herring, anchovies, and mackerel, In healthy vegetable oils like sunflower seeds, olive, safflower, canola, and grape seed, In nuts particularly hazelnuts, Brazil nuts, and walnuts. In Legumes, flax seeds, sesame seeds, chia seeds and avocado. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil.



Copper is the third most abundant trace mineral in the body, Plays an important role in iron metabolism and helps make red blood cells. Helps prevent hair loss as well as defects in hair color and structure. Deficiency in copper can result in hair loss, anemia, diarrhea and weakness. While a copper deficiency is rare (doctors caution that supplements can be dangerous), the recommended daily intake for adults is 0.9 mg, 1 mg for pregnant women and 1.3 mg for lactating women. High levels can lead to dry hair, hair loss and severe health problems.

Natural Sources of Copper

Sources include Organ meats seafood such as oysters, squid, lobster, shellfish, nuts, almonds, pistachios cashews, seeds, sunflower seeds, wheat bran cereals, whole-grain products, beans, prunes, , legumes such as soya beans, lentils and cocoa products like chocolates are all foods that are high in copper. More than half of the copper in foods is absorbed.


Iron needed to transport oxygen to all parts of the body via the red blood cells and for making amino acids, collagen. Iron helps the blood transport oxygen to the hair follicles and promotes growth. Deficiency in iron causes anemia, brittle hair and hair loss. Your blood can't carry enough oxygen to your scalp for good hair growth. Recommended daily intake varies by age and gender, and dietary source. Excessive amounts may lead to liver damage. Your body absorbs iron better if you take it with vitamin C, so have fruit juice or a good portion of fruit or vegetables with your meal. Its best not to drink tea with your meal as this reduces the amount of iron that your body can absorb.

Natural Sources of Iron

The iron that your body absorbs the best and is found in high amounts in red meat, In moderate amounts in prunes, apricots, blackstrap molasses, nutritional yeast, and wheat germ, Oily fish, for example sardines, Pulses, for example lentils and haricot beans, Dark green vegetables, spinach, kale and watercress. Leafy green vegetables, beans, shellfish, Eggs, poultry, soy foods, , whole grains, beans, turkey, egg yolks, clams, mussels, oysters, fortified bread and grain products.


Iodine works to make thyroid hormones which in turn help to regulate how your body functions. Your thyroid needs certain levels of iodine in order to do its job, so a deficiency in this area will lead to poor performance. Hormones can play a significant role in the health and quality of the hair. Low levels of thyroid hormone can be a very common reason for hair loss. Deficiency in iodine can lead to hypothyroidism, which cause weight gain, lethargy, hair loss and change in hair texture. The recommended daily intake for both male and female adults is 150 mcg. It’s not a matter of beefing up your levels of iodine, but filling in a deficiency if one exists. The thyroid gland needs minerals such as iodine, zinc and selenium to work effectively.

Natural Sources of Iodine

The best source of Iodine is in Sea-Kelp, which is commonly available; other good sources are Iodized salt, processed foods, seafood, seaweed, green peas, tomatoes, garlic and cereals.


Selenium is a trace mineral, which is also a very strong anti-oxidant that helps the body absorb Vitamin E. Selenium, is required for the proper functioning of the thyroid gland. Selenium also stimulates hair follicles to encourage new growth. Scrimp on selenium and your body will churn out way too much selenoproteins, leading to hair follicle abnormalities, reduced growth, and hair loss. Deficiency in selenium is associated with heart disease and poor hair growth. The recommended daily intake for both men and women is 55 mcg. An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth.

Natural Sources of Selenium

Selenium is found naturally in seafood like crab, shrimp, lobster and other coldwater fish especially tuna and salmon, halibut, Chicken, Liver, dark mushrooms, Yeast, brown rice wheat germ whole grain bread , pasta, nuts, eggs, onions, broccoli and garlic are all great sources of selenium. The richest natural source of selenium is Brazil nuts.


Silica is a trace mineral that functions to help Strengthens hair and prevents hair loss. Silica contributes to the formation of keratin sulfate, a component of the hair shaft. It may also increase scalp circulation and stimulate hair growth. Deficiency in silica can result in the hair loss.

Natural Sources of Silica

 Food sources of silica include leeks, green beans, garbanzo beans, rice, barley, hile grains, strawberries, cucumber, mango, celery, asparagus, tomatoes, romaine lettuce, peppers, raspberries, beetroot and rhubarb. In its natural form, silica is found in the horsetail, stinging nettle, cactus, dandelion and alfalfa herbs. Silica is also available as a concentrated liquid supplement forms. Silica includes sand, opal and agate.


Zinc is excellent for battling shedding of the hair which is mainly caused when some hormonal imbalances happened. It also regulates hormones (testosterone included) in the body and helps maintain production of oil-secreting glands on the scalp that help your hair grow. High levels of testosterone are actually linked to hair loss. There's no need to go overboard, though. Too much intake can interfere with iron absorption. The recommended daily intake is 11 mg for men and 8 mg for women (higher during pregnancy and lactation).

Natural Sources of Zinc

Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, lamb, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soy beans, grains, black-eyed peas, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, Spinach, sunflower seeds, mushrooms, whole grains,  pumpkin seeds, soy foods tofu, brewer's yeast, chocolate and dairy products.


Magnesium is the fourth most abundant mineral in the body and is necessary for every major biological function (over 300 biochemical functions) in the body—hair growth included, magnesium deficiencies have been linked to hair loss in both men and women. Magnesium blocks inflammatory markers associated with hair loss. Vitamin D3 and Magnesium deficiency seem to be associated with hair loss problem. So, it is better to add some magnesium into your daily foods to stop this issue from coming out.

Natural Sources Magnesium

Leafy green vegetables such as spinach and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima beans, black-eyed peas, soybeans, legumes, avocados, bananas, and kiwifruit.


Helps prevent hyperglycemia and hypoglycemia, both of which can cause hair loss. Recommended Daily Dose: Up to 120 mg. Warnings: People who are allergic to yeast should not take chromium supplements.

Natural Sources Chromium

Chromium is found in some cereals and grains like green beans, barley, and oats. One of the best food sources of chromium is Broccoli. Turkey, Fish, Grape juice, Nuts, Tomatoes, Romaine lettuce, Egg yolk, Brewer's yeast, Beef, Cheese, Liver, Wine, wheat Bread, whole meal, wheat, Black pepper, Rye bread, Chilli fresh, Apple peel, Potatoes, old, Oysters, Potatoes, new, Margarine, Spaghetti, Cornflakes, Spirits, Butter, Spinach, Egg white, Oranges, Beer, Garlic, Basil, and mushrooms are also good sources.

Natural Fitness Tips
Natural Fitness Tips

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