4. BAD NAIL AND HAIR HEALTH
Nails and hair are closely linked together. Usually, symptoms that affect one of these body parts will often affect the other as well. There are lots of potential causes behind declining health of hair and nails, but a B7 vitamin deficiency, otherwise known as a biotin deficiency, is a fairly common one.
Biotin is the vitamin responsible for food conversion, changing it into energy for the body. If you have a chronic vitamin deficiency in biotin, you may notice brittle nails and brittle hair. These two parts of the body may split, thin, or break easily.
OTHER SYMPTOMS OF BIOTIN DEFICIENCY INCLUDE:
- Tingling in extremities
- Pain in muscles
- Chronic fatigue
A DEFICIENCY IN BIOTIN IS RARE, BUT IF YOU HAVE A HIGHER RISK OF DEVELOPING IT IF YOU:
- Smoke and/or drink heavily
- Have a digestive disorder
- Are currently pregnant
- Use anti-seizure medications
- Eat raw egg whites
IF YOU NEED MORE BIOTIN IN YOUR DIET, CONSUME A 30 MG BIOTIN SUPPLEMENT UNDER A DOCTOR’S SUPERVISION, OR EAT FOODS SUCH AS:
- Organ meat
- Sweet potatoes
- Whole grains
Another symptom of a vitamin deficiency visible in hair health is dandruff or scaly areas on the scalp that lead to flaking or itchiness. These scaly, itchy areas – known medically as seborrheic dermatitis – may also show up on the:
There are a variety of possible causes for these issues, but chronic vitamin deficiency is certainly one of them. Too little zinc can result in these hair problems, and B-vitamin deficiencies are also very common causes.
The vitamins typically lacking in these cases are vitamin B2, known as riboflavin; vitamin B3, known as niacin; and vitamin B6, known as pyridoxine.
FOODS YOU CAN EAT THAT WILL GIVE YOU MORE VITAMIN B2, B3, AND B6 INCLUDE:
- Green vegetables
- Starchy vegetables
- Organ meats
FOR MORE ZINC, YOU CAN CONSUME:
- Whole grains
Some vitamin deficient women may also experience hair loss, something that nearly half of all women experience as they age. If you experience this, you may be deficient in:
- Vitamin B3, or niacin
- Vitamin B7, or biotin
- Linoleic acid
If you are confirmed to be deficient in these nutrients, taking hair-loss prevention supplements may help as they provide a mix of the necessary components.