From vitamin D for hair growth to perinatal support, this week’s Nutrition News covers three recently published articles that offer insights into how our food could be affecting and supporting our health.
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Evidence shows vitamin D supports hair growth
Vitamin D is an essential nutrient that delivers numerous health benefits, including supporting healthy hair growth. Vitamin D3, in particular, plays a direct and critical role in the hair growth phase and can decrease hair volume when levels are not optimal, as shown in this MindBodyGreen article.
Many individuals with hair loss conditions, such as androgenetic alopecia and alopecia areata, are more likely to have insufficient vitamin D levels. Moreover, it is estimated that approximately 41% of U.S. adults are insufficient and 29% are deficient in vitamin D, suggesting that high-quality vitamin D supplementation could assist hair growth in as many as 80% of the US adult population.
According to the article and its research, vitamin D3 is involved in different signalling pathways in the hair follicle. It also has a direct role in the hair growth phase, otherwise known as the anagen hair phase. This is why those deficient in the vitamin may see a decrease in the volume of hair on their scalp and body.
While the research is promising for those who may struggle with hair growth, it is important to have your vitamin D levels and any hair conditions assessed by a healthcare practitioner who can advise the best course of action for your particular circumstances.
The essential micronutrients for healthy skin and hair
Achieving healthy skin and hair involves far more than just topical treatments, according to Dr. Rashmi Shetty, a cosmetic dermatologist as reported by the Hindustan Times. A healthy diet rich in essential micronutrients and those micronutrients found hair, skin and nails supplements, specifically minerals, vitamins, amino acids, and fatty acids.
Minerals such as iron, magnesium, calcium, copper, and zinc are important for healthy skin, with zinc controlling acne and promoting nail and hair growth, copper promoting collagen maturation, and iron improving hair texture. Amino acids aid in building growth proteins and facilitate hair growth, with taurine strengthening and hydrating keratinocytes, protecting against premature ageing and environmental toxins, and other amino acids acting as an anti-inflammatory.
Essential vitamins including vitamin A, vitamin B1, vitamin B5, B7 (biotin), vitamin C, and D contribute to good skin and hair health, with vitamin D supporting against acne and premature ageing, vitamin A playing an important role in cell growth and skin structure and health, B3 (niacinamide) shrinking enlarged pores and minimising fine lines and wrinkles, and B5 (pantothenic acid) keeping skin moisturised. Fatty acids aid in enhancing skin hydration by locking in moisture and restricting moisture loss from external factors.
While lifestyle factors, such as stress, and your skincare regime play a role in the health of your hair and skin, nutrition is one of the fundamentals of keeping healthy.
Vitamin D for perinatal health
A new study published in the American Journal of Clinical Nutrition and reported by Healio has found that vitamin D may help ease symptoms of perinatal depression.
Up to 20% of new mothers face perinatal anxiety or depression, with negative consequences for them, their children, and their families. Dietary interventions for perinatal depression are common, as more natural forms of enhancing mood are preferable in pregnancy and breastfeeding, but results have been considered mixed with data on its effectiveness limited. Vitamin D, however, has shown more favourable results.
Nutritional imbalances have been hypothesised to be involved in the development and persistence of perinatal depression and/or anxiety, which has led to more individuals opting for dietary changes to alleviate such symptoms.
Researchers from the University of Ottawa conducted a systematic review and meta-analysis that included 36 randomised controlled trials with a total of 7,010 participants, 28 of which were included in the meta-analyses. They found that PUFAs and elemental metals like iron, magnesium, and zinc did not improve symptoms of perinatal depression. However, iron was beneficial for those with iron deficiency. On the other hand, vitamin D, when taken in daily doses of 1,800 to 3,500 international units, offered small to medium effect size improvements for postpartum depression.
Further research is needed to assess causal interactions of dietary interactions on perinatal anxiety or depression but the findings “could be used to inform clinical practice guidelines and identify if dietary interventions are best suited for more or less severe cases, or as adjunct therapies with psychotherapy,” according to the study’s authors. They added, “Given the findings on vitamin D dosages, additional evidence is also needed to determine the role of clinicians in recommending vitamin D supplementation during pregnancy or postpartum and monitoring potential excessive vitamin D intake in pregnant women”.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.
