Deficiencies in some vitamins can cause hair loss or thin, brittle hair, despite the fact that there is no evidence that they can support hair growth. Getting enough of each vitamin in your diet might help your hair stay healthy, strong and elastic.
Hair that seems to be thick, healthy and beautiful is regarded by many as a sign of health or attractiveness. And, like every other part of your body, your hair needs a wide range of nutrients in order to flourish and remain healthy. Hair development is influenced by a variety of factors, including genetics, hormones, and age, but the most important element is food consumption.
Find out what food you can eat to receive these essential nutrients, and it's best to consult with a doctor before taking any supplements. Remember that more isn't always better when it comes to vitamins and that too much might be hazardous at times.
Essential vitamins for hair growth
Following are the essential vitamins that have been linked to hair growth.
- Biotin (Vitamin B7) - Biotin, commonly known as vitamin H or B7, is a water-soluble vitamin that aids in protein, lipid, and carbohydrate metabolism. Because water-soluble vitamins are not stored in the body, they must be consumed on a regular basis and it's a crucial vitamin for your body's cells, where insufficient amounts can lead to hair loss, skin rashes, and brittle nails. Try the Carmesi 100% Plant-Based Biotin, which can help you grow your hair, manage hair loss, decrease dandruff, and increase hair elasticity.
- Vitamin D - Vitamin D supplementation may not have a direct relationship to hair development, but a lack can affect hair health. A research article published in 2019 discovered evidence of a relationship between vitamin D insufficiency and alopecia areata, an autoimmune illness that can cause significant hair loss, where many of the findings included in the review revealed that persons with this condition have low vitamin D levels. To acquire enough vitamin D, eat extra cod liver oil, fortified meals, mushrooms, and fatty salmon.
- Vitamin C - Free radical damage can stifle hair development and cause it to age prematurely. Vitamin C is a potent antioxidant that protects against free radical-induced oxidative damage. Vitamin C is also required for the production of collagen, a protein that is a key component of hair structure, and it also aids in the absorption of iron, a mineral required for hair development. To obtain adequate vitamin C in your diet, eat more guavas, citrus fruits, peppers, and strawberries.
- Vitamin B9 - It's a water-soluble B-complex vitamin that comes in the form of folate and folic acid in meals, and This vitamin functions as a coenzyme in the creation of nucleic acid and red blood cells, which is necessary for oxygen delivery and hair development. It is also known to promote hair follicle regeneration, prevent hair loss and greying, and control sebum secretion in the scalp, and, as a result, a lack of it can stifle hair development and result in hair loss, dry scalp, and frizzy hair. To boost your vitamin B9 intake, eat more fresh fruits, whole grains, beans, seafood, and liver.
- Multivitamins - All of the important vitamins may be supplemented with a multivitamin. Getting enough vitamins can improve your overall health and may even protect your hair.
- Vitamin B12 - Although some sources claim that vitamin B12 is important for hair health, multiple research included in a 2019 review showed no evidence of a relationship between B12 levels and hair loss or retention. Although a B12 deficit can cause hair loss, evidence shows that supplementing with B12 does not help hair development in persons who do not have a deficiency. Nonetheless, eating enough vitamin B12, which may be found in dairy and meat, is critical for general health.
- Vitamin E - Vitamin E, like vitamin C, is an antioxidant that can aid in the prevention of oxidative damage, and, after taking vitamin E for 8 months, persons with hair loss had a 34.5 % boost in hair growth, according to one research. Some people believe that using vitamin E oil straight to their skin or scalp may speed up cell regeneration, but, scientific data, on the other hand, does not yet support this. You can find vitamin E easily in supplements, and gather it from food by eating spinach, fish, almonds and avocados.
- Vitamin A - Vitamin A's principal function is to promote cellular development, which aids in the formation of healthy, lustrous hair. It also aids the production of sebum, an oily fluid that hydrates the scalp and keeps hair healthy. While getting adequate vitamin A is vital, you don't want to obtain too much because studies suggest that too much vitamin A might cause hair loss. Vitamin A may be found in yoghurt, milk, eggs, and cod liver oil.
The greatest way to get the vitamins you need for hair development is through food. Supplements, on the other hand, maybe useful if you don't receive enough through your food.
Furthermore, if you aren't low in vitamins and minerals, high dosages might be dangerous, so, consult a physician to see whether you have a deficit.
At the end of the day, the best method to receive these nutrients is to eat a well-balanced diet rich in nutrient-dense foods and balance it out with vitamin supplements.