Essential Nutrients That Combat Hair Loss

Hair loss got you down? Did you know that in addition to easy-to-swallow supplements, certain vitamins and minerals in everyday foods encourage hair growth? Below, we review those vitamins and minerals, examine the potential of prenatal vitamins, and provide a product review of Apex Hair Vitality.

If you suffer from hair loss issues like spot baldness, receding hairline, shedding, and thinning, keep reading to learn more about supplements and vitamins that can help.

Vitamins & Minerals

If you don’t want to worry about smelly medicinal shampoos or the newest in laser comb technology to combat hair loss, check out the labels next time you’re at the grocery store.

You can give your hair a healthy boost, prevent loss, and encourage growth simply by paying close attention to the foods you eat and incorporating certain foods into your diet. The only downside is that all body hair experiences these benefits!

Biotin and B-Complex

b complexYes, it works! Biotin has been proven to help men and women experiencing hair loss problems. Commonly found in pill form at drugstores and grocery stores, Biotin is a B Vitamin and coenzyme that aids your body’s metabolism in processing energy. Also called Vitamin H, Biotin promotes healthy hair, skin, and nails and is included is many diabetic treatment plans.

Biotin encourages stronger, healthier hair by affecting the keratin infrastructure within your body (keratin is a protein that makes up skin, hair, and nails). Doctors recommend 2.5mg as the appropriate daily dose.

Incorporate the following Biotin-rich foods into your diet to see an increase in hair growth along with healthier skin and nails:

  • Eggs
  • Almonds and legumes
  • Whole grains
  • Salmon
  • Yogurt
  • Chicken
  • Liver
  • Cheese

The group of vitamins we know as “B-Complex” has much the same effect as Biotin. B-Complex includes niacin, riboflavin, thiamine, pantothenic acid, vitamin B-12, vitamin B-6, and Folic Acid.

You can find B-Complex vitamins in cauliflower, whole grains, carrots, dark leafy greens, poultry, eggs, beef liver, nuts, soybeans, legumes, and avocados.

Vitamin D & Zinc

vitamin dDid you know? Deficiencies of Zinc and/or Vitamin D can cause dandruff and shedding. Vitamin D plays an important role in the hair growth cycle. While consuming large amounts of Vitamin D won’t grow new hair, you can keep the hair cycle functioning properly by enjoying plenty of time in the sun and eating the following Vitamin D rich foods:

  • Tuna, salmon, and mackerel
  • Products with added Vitamin D like orange juice and cereal
  • Cheese
  • Egg yolks

Zinc, on the other hand, promotes tissue repair, tissue growth, and cell reproduction. This mineral also helps keep the oil-secreting glands attached to hair follicles working properly. Look for these Zinc-rich foods:

  • Whole-grain products
  • Seeds (esp. pumpkin seeds)
  • Nuts
  • Legumes
  • Oysters, mussels, and shrimp

Too much Zinc can make your hair fall out, so make sure to rely on foods to get this trace mineral into your system, not pills. One of the reasons Zinc is so effective in treating and preventing hair loss/thinning is that it helps keep your hormone levels regulated. It also helps your body absorb other nutrients.


Consider your scalp a garden. The stronger your roots are, the better the landscape will be – in other words, your hair. Iron is considered the most important mineral for overall hair wellness since it is responsible for carrying oxygen to your roots.

Too much of a good thing can be bad. It’s very important that you don’t overdose on Iron. If you feel that you are losing more hair than is normal, incorporate the following Iron-rich foods into your diet:

  • Red meat
  • Poultry
  • Seafood
  • Chocolate
  • Beans
  • Spinach
  • Raisins
  • Iron-fortified items like breads and cereals

Folic Acid

folic acidFolic Acid is found naturally in the body as a water-soluble vitamin called Folate. Also called Vitamin B9, folate is one of the many B vitamins vital to regrowth and loss prevention. Folate is an essential player in the repair, synthesis, and use of DNA. Without this important vitamin, your red blood cells would lose their form and would not be able to carry enough oxygen. A deficiency of Vitamin B9 leads to anemia.

The following foods contain high amounts of Folic Acid:

  • Spinach
  • Turnips
  • Legumes
  • Egg yolks
  • Oranges, grapefruits, pineapples, bananas, and strawberries


Maintaining a healthy, balanced diet and drinking plenty of water is the safest, healthiest way to combat hair loss. However, relying on a great diet won’t give you dramatic results. Another way to promote hair growth without dealing with chemical shampoos is through the use of supplements.

Prenatal Vitamins

prenatal vitaminsTaken by women before, during, and shortly after pregnancy, prenatal vitamins contain important nutrients aimed to keep mom and baby healthy. You can find basic brands in the vitamin aisle.

Common ingredients include:

  • Folic Acid
  • Vitamin D
  • Calcium
  • Vitamin C
  • B Vitamins
  • Iron
  • Iodine
  • Zinc
  • Vitamin E

As you can see, prenatal vitamins include many of the hair-boosting nutrients described above. While it may be tempting to take prenatal vitamins in order to give your hair a boost, abnormally high levels of certain vitamins/minerals over an extended period of time can lead to overdose.

There is little to no scientific proof that prenatal vitamins cause new hair to grow. Yes, pregnant women usually enjoy fast-growing, thick hair. But this is not a side effect of the vitamins. Their healthy locks are the result of the pregnancy hormones flowing through their bodies.

We do not recommend taking prenatal vitamins for reasons other than pregnancy. Instead, look for supplements made specifically for hair growth.

Apex Hair Vitality

Apex Hair Vitality is a supplement that claims to promote lustrous shine, encourage cell growth, and slow the loss of hair. You can obtain a “free trial bottle” on the company website:

This amino acid-rich formula will lead to more volume in addition to reversing the thinning process. Apex encourages stronger, healthier hair by fortifying your roots with essential nutrients, some of which are mentioned above. Special ingredients include horsetail extract, Vitamin C, and collagen.

The advantage of choosing supplements instead of relying on your diet to maintain a healthy head of hair is that you won’t have to worry about which foods to eat or what to make for dinner – you simply take a pill.

The main disadvantages of supplements compared to normal foods are cost and the possibility of overdose. However, we recommend that you take supplements and maintain a healthy, balanced diet to achieve the healthiest hair possible!



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