Best Vitamins for Your Hair Growth
Many women complain about growing hair where they don’t want it and losing it where they do. Especially as they get older. Hair loss is scary and embarrassing. Whatever the cause, losing hair can have a profound effect on self-esteem by triggering depression and so hindering recovery. While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key.
To maintain shiny, healthy hair and provide the nutrients it needs, maintain a balanced diet with the vitamins for hair growth.
What’s Happening To My Hair?
On average, people lose about 50-100 hairs daily as more grows in. So just noticing some extra strands stuck to your brush shouldn’t necessarily make you worry. However, when shedding hair is faster than growing it might lead to balding. As we mentioned in our previous articles, there are many reasons behind hair loss. It could be a health condition, because of a certain medicine, cancer therapy or just lack of some key vitamines.
Today, we’re gonna talk about the vitamines you need to maintain healthy and beautiful looking curls.
What are the Best Vitamins for Hair Growth?
This vitamine supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs. Vitamin A also helps glands make an oily substance called sebum . Sebum moisturizes the scalp and helps keep hair healthy. The lack of this vitamine can lead to hair loss. However, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss. Many of our daily foods contain vitamine A such as, Sweet potatoes, carrots, pumpkins, spinach, kale milk, eggs and yogurt. Cod liver oil is also a great source of this vitamine.
Bottom line: that your hair needs vitamin A to stay moisturized and grow.
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.
One of the best known vitamins for hair growth is a B-vitamin called biotin. Biotin is also included in shampoos for healthy hair. Biotin quantity in the body is greatly reduced by eating raw eggs. Studies link biotin deficiency with hair loss in humans. However, there’s a lack of data about whether biotin is effective for hair growth in healthy individuals.
Bottom line: B-vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth.
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods. It is needed for the growth and repair of tissues in all parts of your body. It is one of many antioxidants–nutrients that block some of the damage caused by free radicals.
The body needs vitamin C to create a protein known as collagen — an important part of hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth. It is essential for ridding the toxins from the body that will strengthen the roots of hair and improve the blood flow.
You can find vitamin C in Strawberries, guavas, bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.
Bottom line: Vitamin C is needed to make collagen and can help prevent hair from aging.
Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in food or supplements. Research shows that vitamin D may help create new hair follicles. Many studies found that women with hair loss had much lower vitamin D levels than did normal controls.
This vitamin is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown.
Vitamin D can be found in small amounts in a few foods, including fatty fish such as herring, mackerel, sardines and tuna. However, 80% to 90% of what the body needs is obtained through exposure to sunlight.
Bottom line: Vitamin D’s actual role in hair growth is not understood, but one form of hair loss is linked to deficiencies
Vitamin E is an antioxidant. This means it protects body tissue from damage caused by substances called free radicals, which can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. This vitamin helps the body keep the immune system strong against viruses and bacteria. Cells use vitamin E to interact with each other and carry out many important functions.
In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.
The best way to get the daily requirement of vitamin E is by eating food sources. It can be found in:
- Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils).
- Nuts (such as almonds, peanuts, and hazelnuts/filberts).
- Seeds (such as sunflower seeds).
- Green leafy vegetables (such as spinach and broccoli).
- Fortified breakfast cereals, fruit juices, margarine, and spreads.
Bottom Line: Vitamin E helps prevent oxidative stress and boost hair growth.
Although many people don’t think of iron as being a nutrient, you might be surprised to learn that low iron is the most common nutritional deficiency, specially in women. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Without healthy red blood cells, your body can’t get enough oxygen.
Iron is also necessary to maintain healthy cells, skin, hair, and nails. Iron deficiency, which causes anemia, is a major cause of hair loss. It’s especially common in women.
Iron can be found in many foods including clams, oysters, eggs, red meat, spinach, lentils, dark chocolates and raisins.
Bottom Line: Iron deficiency is a major cause of hair loss, especially in women.
One of the most common elements in the earth’s crust. Zinc is found in the air, soil, and water and is present in all foods.
It plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Zinc supplements reduce hair loss caused by zinc deficiency. However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss.
Animal foods such as beef, eggs, and oysters (cooked) are a rich source of zinc. Dried beans, garbanzos, black-eyed peas, lentils, peas, , pumpkin seeds, whole grains and nuts, are also a good source of Zinc.
Bottom Line: The mineral zinc can improve hair growth in people who are deficient in it.
Protein is a nutrient found in many foods. It’s made up of many amino acids joined together. It is a necessary part of the diet, and is essential for normal cell structure and function.
Hair is made almost entirely of protein. Consuming enough is important for hair growth. Studies show that protein deficiency may decrease hair growth and even lead to hair loss.
Protein can be found in Seafood, White-Meat Poultry, Milk, Cheese, Beans, Soy, Lean Beef, Yogurt and Eggs.
Bottom Line: Eating enough protein is important for hair growth.
What Did We Learn From All This?
Food is the best source of the vitamins you need not only for hair growth but for a healthy body in general. However, for people who follow hard diets, supplements may be helpful. These supplements work best in individuals who are already deficient. Furthermore, large doses of vitamins and minerals can be harmful if you aren’t deficient.
Be very careful about taking vitamin supplements. Too much may cause harmful effects on your body. So work with a doctor to determine if you have a deficiency or not.
Bottom line, food remains the best source of any vitamin that the body needs. Make sure to follow a healthy diet that provides your body with everything it needs.