Iron, protein, and biotin have always been related to hair health, and the role of vitamin D is rarely mentioned. You may have noticed that the nutrient I wrote the most in this column, except for Omega 3, is vitamin D. Lack of vitamin D can cause many health problems. This time I am inspired to write vitamin D again, because both male and female readers have always been concerned about hair growth and hair loss. Earlier, Indian scholars published a research report on vitamin D and hair loss, and I would like to analyze it with you.
There are many causes of hair loss, including hormones, genetics, life stress, drug influence, and eating habits. Sometimes hair loss is also a warning sign of lack of vitamin D. Vitamin D has many functions. It can promote immunity and maintain bone health. Everyone is familiar with it. One of its functions is to stimulate cell growth, thus helping to create new hair follicles.
Vitamin D is metabolized by skin keratinocytes. These skin cells make a protein called keratin that is hidden in hair, nails and skin. When the body does not have enough vitamin D, the keratinocytes in the hair follicles suddenly stop hair growth and hair loss is uncontrolled.
Studies have pointed out that lack of vitamin D can lead to alopecia areata (ghost shaving), which can occur in men and women. Earlier, Indian researchers published a study stating that in the previously published studies after review, the common point is the relationship between alopecia areata and vitamin D deficiency; they found that vitamin D plays a very important role in hair follicle cells, especially hair growth .
In fact, as early as 2017, studies have pointed out that low vitamin D levels can lead to worsening hair loss, alopecia areata and female hair loss. A study in 2016 also found that among younger people with hair loss, female patients generally have more severe vitamin D deficiency.
Recommended intake of vitamin D: The recommended intake for adults is at least 600 IU, and the recommended intake for people aged 70 or above is increased to 800 IU per day. Generally, it is safe for adults to consume less than 4,000 to 5,000 IU per day. Some studies have found that taking higher doses of supplements may be beneficial to people suffering from chronic diseases or susceptible to viral infections.
If hair loss is caused by lack of vitamin D, supplements can help control hair loss and make existing hair thick; if hair loss is due to other factors, then supplements may be useless. Certain foods contain vitamin D, but they are generally low in content, with salmon containing the highest content. Most vitamin D supplements are 1,000IU per capsule. Since they are fat-soluble vitamins, it is recommended to take them after meals.
The amount of supplement varies from person to person. Please consult a doctor or registered dietitian for professional advice before taking a new nutritional supplement. (This column will be published every Friday)
Author: Zeng Xinxin registered dietitian, spokesperson, and writer. Facebook page: Zeng Xinxin Gloria
Column name: Xinxin Food