The Best Vitamins to Block DHT
Hello gorgeous people and welcome back to the channel my name is Fortuna and I’m the founder of it really works vitamins we're a British hair care supplement brand from the UK and we've been featured in Forbes as the best nutrition innovation 2019 and 18 and we've been in shortlist magazine as the best hair regrowth product for men.
Coming up in today's video I’m sharing the best vitamins that help to block dht so sit back relax chill out and enjoy.
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Please watch the video above or read the transcript below.
Without further ado let's get straight into it
Rutin
Rutin is a plant pigment found in apple peels, onion, buckwheat, Citrus fruits and black tea,
Rutin, is extremely rich in flavinoids- 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)
Flavinoids also encourage Better blood flow leads to better health, can contribute to improved blood flow circulation. This improved blood flow can lead to hair follicle stimulation.
Omega-3
More research is needed but 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.
This 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 than taking supplements.
Saw Palmetto
This is not a vitamin, but super useful hair growth herb.
This is a plant with small berries that has been used by Native Americans as medicine and food for hundreds of years.
This study ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137880/ ) found that saw palmetto may increase hair growth in men.
This study ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137880/ ) discovered that saw palmetto can slow down 5-alpha reductase - The enzyme responsible for converting Testosterone to DHT
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Vitamin D
More research is needed but this 2005 study has found that Metabolytes of Vitamin D were effective in regulating the expression of The Enzyme 5 Alpha Reductase, which 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. https://www.ncbi.nlm.nih.gov/pubmed/21310306
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!
One of the side effects of not getting Vitamin D is hair loss: https://www.ncbi.nlm.nih.gov/pubmed/25058999
So fill up your diet with Fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, Beef liver, Cheese, Egg yolks
Vitamin A
This Vitamin doesn't actually 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 needs about 0.7 mg of vitamin A per day, and women need 0.6 mg.
https://www.ncbi.nlm.nih.gov/pubmed/21914489
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
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
https://www.belgraviacentre.com/blog/why-male-pattern-hair-loss-may-benefit-from-zinc-and-biotin/
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. So Biotin is 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. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882 Make sure you’re getting 30 micrograms (mcg) daily. By eating:
Egg Yolks
Spinach
Sweet Potato
Cheese
Cauliflower
Almonds
Vitamin B12
Just a quick note about Vitamin B12, if your Vegan you’re gonna need to supplement your diet with Vitamin B12 as the best sources are animal products including milk, eggs, meat, and fish, although there are a limited number of plant-based foods that contain high amounts.
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)
Niacin (vitamin B3) increaseS blood circulation in the scalp. (https://pubmed.ncbi.nlm.nih.gov/14642410/ )
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 with 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 so help stop hair thinning. And 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 and lobster.
Zinc
As just mentioned, 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 is Hair Loss.
So if you’re a women 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 and eggs.
Your body can’t store zinc, so you need to eat enough of it every day. Footnote: https://www.ncbi.nlm.nih.gov/pubmed/11115789 Just like Copper
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 (footnote: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/ ) 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, avocados, sunflower seeds and 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 ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929555 )
What are free radicals?
Without going way too much detail - free radicals are unpaired electrons.
Oxygen in the body has splits 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, blackcurrants, blueberries, oranges and papaya.
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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: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/ that a lack of iron in your diet could cause hair to fall out in an identical way to male or female-pattern baldness. But research shows that hair loss from iron deficiency anemia isn’t very common.
But either way you definitely need to get enough iron in your diet for healthy cell maintenance
What to eat:
Leafy greens
Dark Leafy greens, especially dark ones, are rich in nonheme iron: including
Kale, spinach
Swiss chard
Also: lamb, and venison
Liver
Seafood
Fish high in iron include:
sardines, canned in oil
canned or fresh tuna
Next Up
Protein
What is Protein?
Protein is a macronutrient necessary to building 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 include 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.
And all other nutrients from your diet are also getting to your follicles.
Protein Synthesis
Second, magnesium helps with synthesising 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. (footnote: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/ )
Apparently 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: So these are lentils, beans, chickpeas, soybeans
Tofu
Seeds
Fatty Fish
And Dark Chocolate yay!
aaaaand that's our list!
Let me know if you have any questions about your own hair growth or hair loss or any interesting questions that you want us to go away and research we're always happy to help dm us on itreallyworksvitamins on Instagram or just comment below.
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