Right now we’re going to get deep into some science about the best vitamins to block DHT. Some of these vitamins you may have heard of before, but it’s always good practice to understand what supplements you’re taking and how they are working for you, especially when it comes to hair growth.
Rutin
Rutin is a plant pigment found in apple peels, onion, buckwheat, citrus fruits and black tea.
Rutin is extremely rich in flavonoids, which is a great anti-inflammatory and it protects your body including your hair against free radicals. Free radicals are singular oxygen atoms that are floating around causing damage.
Flavonoids also encourage better blood flow which leads to better health, and can contribute to improved circulation. Improved blood flow can lead to hair follicle stimulation.
Eating omega 3 everyday, may help reduce hair loss through regulating DHT. DHT has also been linked to the growth of prostate cells - it contributes to benign prostatic hyperplasia (BPH), a condition characterized by an enlargement of the prostate gland.
A small study found a link between men experiencing BPH or prostate issues and having low omega 3 Fatty Acids in their blood.
Omega-3 is found in Fish, Flax Seeds, Walnuts and Avocados. It nourishes hair follicles to make it stronger, shinier and thicker, while soothing dry, flaky scalps and slowing down the inflammation that can result in hair loss. Eating fish is the best way of getting fish oil or omega 3 but supplements are available as well.
Saw Palmetto
This is not a vitamin, but a super useful hair growth herb, so we’re going to include it.
This is a plant with small berries that has been used by Native Americans as medicine and food for hundreds of years.
This study from 2011 found that saw palmetto may increase hair growth in men.
This same study also discovered that saw palmetto can slow down 5-alpha reductase, the enzyme responsible for converting Testosterone to DHT.
Vitamin D
This 2005 study has found that metabolites of Vitamin D were effective in regulating the expression of The Enzyme 5 Alpha Reductase, which is the enzyme responsible for converting Testosterone to DHT. Vitamin D, the sunshine vitamin, is also important for cell growth.
With so many of us tied to desk bound jobs, it's no surprise that this 2011 study found that a massive 41.6% of adults in The US are Vitamin D deficient.
Magnesium can also help to boost vitamin D levels. I’ll be talking about Magnesium in a lot more detail towards the end of the video -So please do watch all the way through to the end!
According to this study, one of the side effects of not getting Vitamin D is hair loss.
Be intentional and fill up your diet with fatty fish, like tuna, mackerel, and salmon. Try to incorporate foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, beef liver, cheese, and egg yolks.
Vitamin A
This vitamin doesn't work to block DHT, but it’s vital for normal, healthy hair growth.
Vitamin A, also known as Retinol, is needed by all cells for growth, especially hair, which is the fastest growing tissue in the body!
Retinol also helps the scalp produce a healthy sebum to nourish and protect your hair.
Guys need about 0.7 mg of vitamin A per day, and women need 0.6 mg.
Good sources of Vitamin A include:
- Orange fruits and vegetables, such as carrots and mangos
- Green vegetables, such as spinach and peas
- Eggs
- Cheese
- Milk
- Cod liver oil
Vitamin B-7
Vitamin B7 (otherwise known as Biotin) turns food into fuel for the body. This study found that Male Pattern Hair Loss May Benefit from Zinc and Biotin
The Faculty of Medicine at Egypt’s Benha University has discovered that men with genetic hair loss also present with lower nutrient levels – in this case, zinc and biotin, making Biotin a great addition to your hair growth toolbox.
This U.S. study has found that Biotin promotes hair growth in those suffering from thinning hair. Make sure you’re getting 30 micrograms (mcg) daily.
Food containing vitamin B7 include:
- Egg Yolks
- Spinach
- Sweet Potato
- Cheese
- Cauliflower
- Almonds
Vitamin B12
Because the human body doesn’t produce vitamin B12, it’s important to seek out this nutrient in your diet. If you're Vegan, you might have a more difficult time, as the best sources are animal products including milk, eggs, meat, and fish. There are a limited number of plant-based foods that contain high amounts, such as nutritional yeast
The B-VITAMINS GROUP
The B Vitamins can help make your hair thicker and healthier by improving blood flow to scalp follicles - healthy circulation ensures that DHT is less likely to cling to the scalp - and miniaturization is less likely to take place.
These vitamins create an environment that makes hair growth more likely.
There are 8 B Vitamins and they’re collectively called B Complex Vitamins.
These are:
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folate (B9)
Biotin (B7)
Cobalamin (B12)
All B-Vitamins (apart from Vitamin B12) need to be taken daily as they can’t be stored in your body.
B-vitamins are really important as they help carry oxygen and nutrients to your scalp, which helps to maintain healthy normal hair growth.
An adult should have 2.4 mcg a day.
Fill up your diet to include:
- dark, leafy greens
- Eggs
- Milk
- Liver
- Salmon
- Shellfish
- Legumes
Copper
Copper peptides have been found to block DHT. It has been shown that GHK-Cu is a 5-alpha reductase inhibitor. It prevents your body's testosterone from being converted into dihydrotestosterone (DHT).
Copper peptides are known to increase the size of the hair follicles and that helps stop hair thinning. Since copper helps in the production of melanin, some researchers say there could be a link between copper and preventing premature graying hair.
Foods high in copper include;
- Spirulina
- Shitaake Mushrooms
- Nuts
- Seeds
- Lobster
Zinc
Zinc levels in the blood and hair are lower in men experiencing male pattern baldness.
Zinc has been proven to act as a 5- alpha reductase inhibitor, blocking the creation of DHT.
Zinc is needed for a normal healthy immune system and it’s necessary for the growth of every cell in our body, including hair cells.
Early signs of Zinc Deficiency are Hair Loss.
So if you’re a woman make sure you’re getting 8 milligrams (mg) a day and if you’re a guy, make sure you’re getting 11 mg a day.
Good sources of Zinc are:
- Pumpkin seeds
- Lentils
- meat
- Spinach
- Wheat germ
- Lentils
- Eggs
Your body can’t store zinc, so you need to eat enough of it every day.
SELENIUM
Like vitamin E, Selenium acts as an antioxidant.
The Office of Dietary Supplements points out that Selenium is an even more effective as an antioxidant when combined with vitamin E.
Selenium also helps regulate your thyroid, the small butterfly-shaped gland which controls your metabolism.
It’s recommended that you get 55 micrograms of selenium every day.
VITAMIN E
Just like Vitamin C, Vitamin E is an antioxidant that can prevent oxidative stress.
This small research study found that people with hair loss experienced a dramatic increase in hair growth after supplementing with vitamin E for 8 months.
To get more Vitamin E, pack your diet with:
- Spinach
- Avocadoes
- Sunflower seeds
- Almonds
Vitamin C
Vitamin C and Iron work best when taken together. Foods high in Vitamin C help to ensure that Iron is more effectively absorbed by your body.
Vitamin C is also a powerful antioxidant.
This study confirms that Vitamin C helps to protect against oxidative stress caused by free radicals,
What are free radicals?
Without going way too much detail - free radicals are unpaired electrons. Oxygen in the body has split into two single atoms.
The free radicals are singular atoms that seek out other electrons so they can become a pair. This causes damage to cells, proteins and your DNA.
Vitamin C protects against the damage these do.
On top of that Vitamin C is needed to create a protein known as collagen — an important part of hair structure.
What to eat:
- Strawberries
- Sweet potatoes
- Black currants
- Blueberries
- Oranges
- Papaya
At It Really Works Vitamins - our ingredients block DHT, stimulate normal healthy hair growth.. If you don’t love your results, we give you a full refund. That's why so many thousands of people worldwide rely on us everyday.
Iron
Iron helps our hair to stay healthy by making sure it’s getting enough oxygen. When you’re not eating enough iron in your diet, then your body can’t produce the hemoglobin in your blood.
Hemoglobin carries oxygen which is used for growing and repairing cells in your body, including the cells that stimulate hair growth.
This study from Korea found that a lack of iron in your diet could cause hair to fall out in an identical way to male or female-pattern baldness. However, research shows that hair loss from iron deficiency anemia isn’t very common.
Either way you definitely need to get enough iron in your diet for healthy cell maintenance
What to eat:
- Kale
- Spinach
- Swiss chard
- Lamb
- Venison
- Liver
- Seafood
- Sardines, canned in oil
- Canned or fresh tuna
Protein
What is Protein?
Protein is a macronutrient necessary to build muscle mass.
Hair is made up almost entirely of a protein called Keratin.
In order to have normal, healthy hair growth, we make sure that of everything we’re eating each day - between 10 to 35% of it is made up of Protein.
This includes:
- Chickpeas
- Tofu
- Lentils
- Edamame
- Chicken
- Eggs
- Turkey
- Fish
- Dairy
Magnesium
Magnesium is one of the most overlooked minerals for hair growth but it helps in two main ways!
Prevents Buildups on The Scalp
Our hair follicles can get blocked with calcium deposits - which is what can lead to dandruff and dead skin
Magnesium helps to stop these calcium deposits from happening and it does this through keeping your circulation active.
Better circulation means that calcium’s getting to your bones rather than just sitting on your scalp.
Protein Synthesis
Second, magnesium helps with synthesizing protein.
Hair follicles are made up of a protein called Keratin. Better protein synthesis means healthier, stronger, fuller hair. Protein synthesis also helps create melanin, which helps to slow down graying.
Guys are advised to get 400 mg of Magnesium per day, and women should aim for at least 310 mg.
Over 80% of adults aren’t getting the minimum amount of magnesium to keep hair healthy
Magnesium can be found in:
- Cashews
- Brazil nuts
- Almonds
- Legumes
- Lentils
- Beans
- Chickpeas
- Soybeans
- Tofu
- Seeds
- Fatty Fish
- Dark Chocolate
Wow! That was a lot of information. If you’re feeling overwhelmed at the list of the best vitamins to block DHT and support hair growth, don’t worry, we’ve got you covered. It Really Works Vitamins include 22 nutrients to help encourage hair growth and block DHT (and we’re vegan friendly!)
