Have you noticed that the clump of hair in your shower drain has been getting thicker recently? Have you been sweeping strands on your floor more often than usual? Before you start adding expensive hair growth shampoo into your online shopping cart, you may first want to check if your body is actually getting the right balance of much-needed nutrients.

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Nutrient deficiency is one of the reasons for hair fall, so if you feel like your diet may be lacking, then you may want to take supplements, or eat food that contains good amounts of the following:

Biotin

Biotin is a B-vitamin which is best known for hair growth. As this is naturally occurring in meat, seafood, and fish, it’s not so difficult to make sure that you’ve got enough supply of it in your body. Aside from biotin, you may also want to go for other B-vitamins, as according to Healthline, these “help create red blood cells which carry oxygen and nutrients to the scalp and hair follicles.”

Iron

Similar to B-vitamins, iron helps in the production of red blood cells, which contains hemoglobin, the specific protein responsible for the transport of oxygen that promotes cell regrowth. When you lack iron, your body won’t be able to produce enough hemoglobin, which may slow down the repair and regeneration of hair follicles—among other important bodily functions.

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Iron can be found in whole grains, beans, lentils, potatoes, and dark green leafy vegetables.

Vitamin D

Low levels of vitamin D has been linked to alopecia or excessive hair loss. The best way to get it is through early morning sunlight, but you can also get your dose from fatty fish or supplements.

Collagen

Collagen contains amino acids which helps the body produce keratin, the building block of your hair and nails. It can also act as an antioxidant to help fight free radicals that damage follicles.

Your body naturally produces collagen, but this process slows down as you age. Everyday Health notes that animal bone broth (buto-buto) can be a source of collagen, but if you want to make sure that you’ve got the right amount daily, collagen in capsule form is available in health stores.

Vitamin C

If collagen helps create keratin, vitamin C helps produce collagen. We’ve extolled the virtues of vitamin C time and again, and really, you can’t go wrong with adding this to your daily diet. As you probably already know, you can get vitamin C from citrus fruits and cruciferous vegetables such as broccoli, cauliflower, and the like.

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