Reducing your risk of inflammation is one of the best things you can do for your overall health. Chronic inflammation can negatively affect many aspects of your health, including your hair.

While some amount of hair loss is normal over time, excessive hair loss can often be prevented by reducing inflammation in your body. If you have concerns about the health of your hair, here are 10 vitamins, minerals, and antioxidants that will help reduce inflammation and help avoid hair issues.

1. Biotin

Biotin is a type of B-vitamin that plays a role in hair health. A deficiency in biotin may lead to hair thinness and loss. Studies have  found that women who were given a biotin-containing supplement showed significant improvement in their hair regrowth. 

Biotin-rich foods include organ meats, eggs, fish, meat, seeds, nuts and sweet potatoes. Many hair supplements also contain biotin to nourish your hair.

2. Vitamin D

Vitamin D helps to reduce inflammation and lowers the risk of hair breakage and thinning. A deficiency in vitamin D may increase the risk of hair loss. 

One effective way to get more vitamin D is to get regular sunshine, as the body is able to make the vitamin D it needs from the sun. If you are not able to do that, foods high in vitamin D include fatty fish, red meat, egg yolks, and fortified foods.

3. Collagen Peptides

Collagen is the most abundant protein in your body. Our body produces some collagen, but the amount it produces decreases over time. 

One of the biggest benefits of collagen is that it promotes strong, healthy hair. High high-quality collagen peptides help stimulate collagen synthesis to support healthy, beautiful locks. 

4. Vitamin A

Vitamin A has been shown to be helpful in inflammatory conditions. Diets deficient in this vitamin have also been associated with hair loss. This vitamin helps skin glands produce an oily substance called sebum, which moisturizes the scalp and keeps hair in tip top shape.

Foods high in vitamin A include egg yolks, liver, and orange-colored vegetables. 

5. Iron

Low iron levels have been associated with higher levels of inflammation. Another important function of iron is its role in supplying much-needed oxygen to hair cells.

Foods high in iron including meat, beans, lentils, and green leafy vegetables. An iron supplement is also helpful if you don’t get enough in your diet or you are a vegetarian, as plant-based sources of iron are not absorbed as well.

6. Zinc

Zinc helps the hair follicles work properly, providing moisture and nourishment. Increased hair loss is common with zinc deficiency.

Good food sources of zinc include oysters, meat, poultry, and beans.

7. Turmeric

Turmeric is a spice that has a lot of anti-inflammatory properties. It contains curcumin, a potent antioxidant that gives turmeric its yellow hue and has multiple health benefits.

  Antioxidants like turmeric can protect your hair from damage.

Turmeric supplements are better absorbed than just adding the turmeric spice to your food, so to maximize your intake consider a supplement.

8. Vitamin C

Vitamin C is another powerful antioxidant that strengthens your skin, hair, and immune system. It is also needed to create new collagen in your body, necessary for great hair.

Vitamin C-rich foods include citrus fruits, bell peppers, strawberries, and broccoli. 

9. Omega-3’s

Omega-3’s are a type of fat that reduces inflammation. One study showed that women who took fish oil supplements had increased hair growth and reduced hair loss.

These healthy fats are found in fatty fish like salmon, walnuts, flaxseed, chia seeds, and fish oil. If you’re not a fish person, consider an omega-3 supplement instead. 

10. Vitamin E

Vitamin E is another powerful antioxidant. Vitamin E can protect your hair follicles and your scalp from the environmental damage that can weaken them.

Vitamin E-rich foods include wheat germ, sunflower seeds, nuts, and leafy greens.

If you have concerns about your hair health, these 10 ingredients can support you in maintaining luscious locks. With good nutrition you can start taking control of your hair health and reduce inflammation at the same time.

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