Magnesium has a direct impact on hair growth. It regulates hair follicle production and the overall hair growth cycle, making it an essential mineral for healthy hair growth. When magnesium levels are low, hair follicles go into a resting phase and stop producing new hair, leading to hair loss.
Dietary sources of magnesium for strong hair follicles. How much magnesium helps? When it comes to Recommended Dietary Allowances (RDAs) for magnesium, experts recommend 320 mg a day for females and 420 mg a day for males.
Magnesium may stimulate hair growth by activating the hair follicles. A magnesium deficiency can cause hair loss due to mineral imbalance. You can apply magnesium oil to your scalp, place your feet in an Epsom salt soak, or consume oral magnesium supplements.
Dr. Cheruki explained that "Magnesium plays an important role in energy production, helping to break down carbohydrates into energy for the body. This energy is essential for healthy hair growth as it helps to promote cell regeneration and circulation in the scalp, leading to thicker, healthier-looking hair.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
Magnesium deficiency causes alopecia, an autoimmune condition that causes hair loss. Alopecia occurs when the immune system attacks the hair follicles, leading to hair loss on the scalp, face, and body. Hair follicles are particularly vulnerable to attack when magnesium levels are low.
The most common B Vitamin you might already be familiar with is Biotin—also known as Vitamin B7. If you've been looking into growth vitamins to thicken your hair, you're likely familiar with Biotin at this point. It's an essential growth ingredient often added to supplements that promote healthy hair and nails.
Magnesium is essential in helping your body create protein, which helps with hair growth. Regulates calcium movement and buildup: Calcium deposits in the hair follicles can cause hair loss, and magnesium oil dissolves the calcium deposits and buildup that can occur due to hard water.
Experts say that over-the-counter vitamins for hair growth and thickness often contain B complex vitamins, iron, protein, and vitamin D. "We know that low levels of these vitamins are associated with hair thinning," Dr. Zeichner tells Health.
Regulates Calcium Levels: Magnesium helps to regulate calcium levels in the body, which is important for healthy hair growth. Calcium buildup in the hair follicles can lead to hair breakage and hair loss, and magnesium helps to prevent this by ensuring that calcium is properly regulated.
From regulating mood, maintaining healthy heartbeat to supporting sleep, muscle and nerve function along with energy production to name just a few. It's clear the mineral is vital for both men and women.
Specific minerals are needed by the melanocytes to make pigment (a process called “melanogenesis”), such as copper, zinc, iron and calcium (R,R). Other important minerals for healthy hair are selenium and magnesium. People who are deficient in these important minerals have more risk of their hair turning gray.
While iron and zinc help with hair's shine and luster, magnesium plays an important role in promoting follicle hair growth, which results in healthy hair growth. Most experts agree that magnesium is nature's anti-stress mineral, which is a major component in hair loss.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. Vitamin B2 (riboflavin) is a component of two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) [22].
Low levels of magnesium can lead to a lack of fatty acids in the body, which are essential for skin elasticity and hydration. A deficiency of these fatty acids can result in the skin drying out faster, the appearance of wrinkles as well as a less toned appearance. Magnesium can prevent any of this from occurring.
The main concept around magnesium causing weight loss came from a 2012 study that found that people who were overweight or obese take magnesium to help control insulin and glucose levels, and in turn, they experience less bloating and water retention, and lose weight.
Biotin is a B-complex vitamin that promotes skin, hair and nails health.
Biotin, an essential B vitamin, strengthens weak hair and improves its texture. Biotin is found in salmon, carrots, egg yolks and sardines. Vitamin supplements can help weak hair as well.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
A Fine Line to Walk
This includes hair, and it can cause hair loss. Too much zinc can lead to health issues, as well as not enough zinc. One of these issues is a deficiency in other minerals our bodies need, including copper, magnesium and iron, which can lead to hair loss.