Have you ever run your fingers through your hair only to see clumps of hair come out?
How about waking up in the morning to see lots of hair on your pillow?
You’re not alone.
These are common situations for people that suffer from telogen effluvium, a hair loss condition mostly caused by stress.
This condition forces hairs in the telogen phase to shed early, causing follicles to prematurely eject the hairs.
Luckily you can take charge today and begin reversing telogen effluvium by taking the right vitamins I’m outlining in today’s article.
Recommended Telogen Effluvium treatment vitamins
These are some of the most important vitamins for hair growth, thickness, and overall health that you will want to begin incorporating into your diet.
Taking a supplement version of these vitamins and minerals is one of the easiest ways to do so. However, eating real food is better because you get calories and other nutrients at the same time.
You may find that you get already get some of these vitamins and are only missing a few in some cases, as well.
I would like to also mention a study that researched people suffering from telogen effluvium and common deficiencies they had.
They took 413 patients who were officially diagnosed with acute or chronic telogen effluvium at the University of Pittsburgh Medical Center. 115 patients had their bloodwork done to see if any common deficiencies were present.
Interestingly enough, researchers found that patients all lacked vitamin D, vitamin B12, folate, zinc, and ferritin.
These vitamins are included in today’s list and I’ll be touching on what they do more in-depth along with how to get them in your diet.
1. Vitamin B12
Vitamin B12 helps the body produce blood cells rich in oxygen which are mandatory for good hair health. Having more red blood cells in your bloodstream means oxygen and nutrients can be easily carried to hair follicles. This is why Vitamin B12 and telogen effluvium have an important relationship.
That means having low levels of vitamin B12 will result in fewer nutrients reaching your hair which is heavily needed when you’re suffering from TE.
B12 can be easily found in animal based foods like chicken, fish, eggs, and milk. Eating more of these items every day will help you reach the daily recommended amount of B12 which is 2.4 micrograms.
Make sure to read my post on the best foods for telogen effluvium, too.
2. Zinc
Zinc is a trace mineral which plays a role in producing sebum oil, moisturizing hair and repairing follicles. Having a zinc deficiency means that your hair will be more prone to becoming dry and brittle.
Meat is an excellent source of zinc. Think chicken, beef, and fish. Making these meats into full meals with a side of vegetables and a complex carbohydrate is a great way to get more zinc.
Legumes like chickpeas, lentils, and beans are also rich in zinc. These can be eaten on their own or added as a side dish to other meals.
You can also get zinc by consuming dairy products like milk, eggs, and yogurt.
3. Iron
Another good vitamin for telogen effluvium is iron. As many know, if you have anemia which is simply an iron deficiency, you tend to be very tired and lethargic.
This is because iron helps your red blood cells carry oxygen similar to vitamin B12. Without enough iron, vitamins and minerals can’t make their way around the body to energize your cells.
Just like zinc, animal based foods like chicken, fish, and dairy products tend to be good sources of iron. You can also get more of this mineral through spinach, broccoli, and brussel sprouts.
4. Magnesium
Magnesium is a mineral assists in over 700 different process within the body. Yep, 700!
One of those processes is preventing calcium buildup on the scalp. Having too much calcium will clog your hair follicles, hair becomes dry and weak. It can also cause inflammation, more hair loss, and a lack of oxygen going to the hair itself.
Magnesium also assists in something called protein synthesis which is the body’s way to use protein efficiently. Seeing as the hair is mostly made up of a protein called keratin, you want enough magnesium to properly process it.
You can get magnesium through foods like sunflower seeds, kidney beans, peanuts, dark green vegetables, and seafood.
5. Niacin
Did you know that every part of the body requires niacin, also known as vitamin B3, to function well? That includes your hair, too.
One of the main roles of vitamin B3 is to improve blood circulation. As I’ve mentioned previously, having more blood travel around the body means further amounts of nutrients get to the hair follicle.
Good sources for niacin include chicken, turkey, tuna, and salmon.
6. Beta carotene
Do you know what gives carrots and similar vegetables their bright and colorful appearance? Beta carotene. This is a pigment found in vegetables like carrots, spinach, and squash whjich is converted into vitamin A when it’s consumed.
Vitamin A itself is necessary for the proper growth of cells and that includes in the hair. It is also a powerful antioxidant, protecting hair cells from free radicals and outside toxins. Lastly, vitamin A encourages your follicles to produce sebum oil.
It’s been scientifically proven that beta carotene helps with hair loss and growth so much that patents have been taken out on it.
I would recommend that you eat veggies containing beta carotene on the side of a meat and complex carbohydrate. This way you get the maximum amount of nutrients for your hair and general wellbeing.
7. Vitamin D
Vitamin D and telogen effluvium have an important connection because most people with this hair condition are deficient in it.
This vitamin helps your body absorb other nutrients like calcium, magnesium, phosphate, and others. Without sufficient amounts of vitamin D in your system, you won’t be able to make the most out of the healthy foods you’re getting in.
It’s also incredible for your immune system and acts as an antioxidant to protect hair cells.
You can get more vitamin D by eating foods like cheese, egg yolks, fortified cereal, and fish.
8. Ferritin
Based on the study I cited earlier in this article, ferritin is another mineral that TE patients tend to lack. This blood cell protein contains iron, which we learned earlier is important, as well. If you have low levels of ferritin, you most likely have low levels of iron, too.
Grain and seeds are some of the best sources for ferritin. Think lentils, chickpeas, and kidney beans,
9. Folate
Last but not least, folate and telogen effluvium have a great synergy. It helps the body produce white blood cells, red blood cells, DNA, RNA, and more. Folate assists in the healthy growth of hair cells, too.
Folate can be found in foods like spinach, green peas, lentils, bananas, lettuce, and some bread.
Wrapping up the best effluvium vitamins
Sure, you can opt for expensive treatments for effluvium, but you can save a lot of money and headaches by going for a natural approach first.
Taking certain vitamins like the ones I outlined today can help your condition and hair in many ways including:
- Helping your body produce more red blood cells to transport oxygen and nutrients to the scalp.
- Protecting hair cells from free radicals and outside toxins.
- Reducing inflammation.
- Lubricating the follicle and scalp with sebum oil.
