This is a continuation of part one:

please check out Essential vitamins for healthy hair growth part one

 

IRON
spinachIron is needed for healthy hair growth as it transports oxygen to your hair follicles. This trace mineral is particularly important if excessive shedding occurs on a daily basis, since there is a strong correlation between excessive hair loss and low ferritin levels. Ferritin is a intracellular protein that stores iron and releases it as needed ,therefore if  ferritin levels are low , there may be low levels of iron.

If your iron levels are adjusted and there has been a raise in your serum ferritin levels then this will reduce hair shedding if hair loss was due to low levels of iron.

Taking at least 500 Mg of vitamin C will increase the absorption of iron.Also further studies has shown that taking the essential amino acid called Lysine along with iron can help to reach the target ferritin level that will result in increased hair growth over time.

It’s important to get a blood test from your local GP before taking iron supplements as a over dose can be fatal.

Best source of iron – Red meat ,Cocoa powder ,Spinach, Lamb liver and Mussels

 

MAGNESIUMpimpking seed

Magnesium is an essential mineral needed for over 300 enzymatic reactions in our bodies and it’s the fourth most abundant mineral .  Magnesium is important for reducing inflammation ,one of the causes of hair loss.A daily dose of at least 45 Mg a day may be enough.

Best source of magnesium – Pumpkin seeds , Lima beans , Black eyed peas  and Museli

 

CALCIUM AND VITAMIN DWatercress-001

Vitamin D and calcium is needed  not only for health bones but for healthy hair . It has been shown that Vitamin D can awaken dormant hair follicles and help to create new hair follicles! but may not bring back hair that is already loss. It’s important to consume vitamin D with calcium to increase the absorption of calcium and consume magnesium with vitamin D as this converts it to its’ active form in the body.

There are two types of vitamin D  calciferol ( vitamin D2 ) and cholecalciferol ( vitamin D3 ). A daily dose of at least 100Mg of calcium and 1000IU of vitamin D3 should be sufficient .

Best source of  Calcium – Watercress, Sardines , white beans , Tofu

Best source of Vitamin D -Mackerel , Herring , Kipper ,salmon and Mushroom

 

IODINE      kelp

Iodine is needed for thyroid function , the thyroid gland stores and regulates your thyroid hormones T3 (liothyronine) and T4 (levothyroxine).  Therefore if iodine is deficient ,your  thyroid gland can become under active , leading to hair loss .A daily dose of at at least 80 micro grams of kelp should be sufficient

Best source of iodine -Haddock, Mackerel , Cod , Pilchards and Kelp

 

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