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“The hair loss is multifactorial. Hormones, nutrition, genetic predisposition, as well as vitamin and mineral deficiency are among these factors,” said Turkey iHealth member Endocrine Surgery Specialist Professor Doctor gave a list of vitamins and minerals that strengthen hair.

It is considered normal that 50-100 pieces of hair in the resting phase fall out in a day while washing, combing or spontaneously. But if the daily amount of hair loss is more than 100 strands, be sure to consult a doctor if you feel a significant decrease in your hair. Because there are many health problems behind hair loss, from iron deficiency to rheumatism, thyroid diseases to zinc and biotin deficiency.

Specialist in Endocrine Surgery Prof. Doctor listed the vitamins and minerals that prevent hair loss as follows:

Vitamin A

It provides the growth of cells in the hair follicles and the development of the fatty structure located in the hair follicles, that is, sebum. A small amount of sebum causes thinning and breakage of the hair strand. There is “Beta carotene”, the precursor of vitamin A, in sweet potatoes, pumpkins, zucchini, carrots, green leafy vegetables and spinach. A lack of Vitamin A is unlikely to occur in a person who eats healthy.

B vitamins

Biotin, also known as hair vitamin, is also called vitamin H or vitamin B7. Biotin provides moisturizing of the scalp and the development of hair follicles. Biotin deficiency is not expected in healthy people, but when there is persistent hair loss, it is necessary to determine the blood level and supplement it if there is a deficiency. All Vitamin B are abundant in cereals, meat, fish, eggs and dark green leafy vegetables.

Vitamin C

Vitamin C, a powerful antioxidant, is very important for hair health. It provides moisturizing of the scalp and the development of hair follicles. The rusting products (oxidation products) that occur in the body at any time are cleaned by antioxidants. Vitamin C is also one of them. Vitamin C is abundant in citrus fruits and green leafy vegetables. If necessary, supplements can be taken as 1 gram per day.

Vitamin D

It is among the most important vitamins Dec have anti-inflammatory and anti-oxidant effects. It is very important for the development of hair follicles. For the Vitamin D deficiency is common in our country, so sunbathing for 29 minutes in the summer Dec 11.00-14.00 without using a protection factor will ensure the synthesis of vitamin D. It is recommended that people who do not have this opportunity take vitamin D as a supplement. Vitamin D can hardly be taken with foods. In general, it is appropriate to have it above 50 ng/ml.

Vitamin E

Vitamin E, which has an anti-inflammatory and anti-oxidant effect, is important for the development of hair follicles. Walnuts, almonds, hazelnuts are sources of vitamin E. Vitamin E supplements are used for stubborn hair loss.


Iron deficiency is the primary cause of hair loss. It is important to investigate the cause of blood loss in a person who has been identified as iron deficient. As a result of these studies, the missing iron stores are completed under the supervision of a physician. Absorption will be maximum if iron supplements are taken with vitamin C. Sources of iron are liver, beef, mutton, legumes, oats, parsley, pumpkin seeds, peanuts, walnuts, molasses, dark green leafy vegetables and eggs.


It is important for the development of hair follicles and the production of sebum. Zinc has an important function such as stimulating the hair follicles and regulating the metabolism of the cells located in this area. Legumes, red meat/ fish, almonds/peanuts are sources of zinc. However, depending on the blood level, it may need to be taken as a supplement.