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For many people, their hair is their crown or form of expression. It can be alarming to experience thinning hair and damage that can lead to hair loss. Experts say the spillover between 50 to 100 hairs daily is normal, but if you are losing noticeably more hair than this, it could indicate a problem with the health of the hair follicle. Factors such as medical condition, stress and vitamin deficiencies all can affect the health of your hair.
If you notice thinning hair, you should consult a doctor or dermatologist to get to the root of your hair loss. In addition to this, evaluating your diet can help improve the health of your hair follicles. A healthy lifestyle plays a major role in keeping your hair in great condition. In addition to a healthy diet, you may need to use nutritional supplements to get the right vitamins and minerals for healthy hair growth. Read on for additional and natural ways to get the vitamins you need for hair growth.
Read more: The best vitamins for hair growth
What vitamins are good for hair growth?
Vitamins do many amazing things for hair: They can support cell growth, prevent free radicals from damaging them, protect them from premature graying, and nourish follicles that stimulate growth.
Here are the best vitamins for hair growth and thickness.
Biotin
Biotin, also known as vitamin B7, stimulates keratin production to increase follicle growth. Biotin deficiencies are generally rare, with those diagnosed with biotinidase deficiency being the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes, and seeds.
The recommended intake is 30 micrograms for adults daily.
Vitamin A
Hair cells are the fastest growing part on the body. Then it makes sense vitamin A is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. It’s an oily substance that moisturizes your scalp, keeping it and hair follicles healthy. Vitamin A deficiency can lead to hair loss.
If you are looking to consume more vitamin A, you will want to consume foods high in beta-carotene, which is converted into vitamin A. Foods high in beta-carotene include sweet potatoes, squash, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt, and fresh milk.
The recommended one daily intake of vitamin A is up to 900 mcg for men and 700 mcg for women.
Vitamin C
Oxidative stress is one of the main factors contributing to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an electronic imbalance that can lead to hair loss.
The solution is to consume foods with vitamin C. Your body has antioxidants that limit free radical damage to your hair by balancing their electrons as you do so. Along with balancing the scales, vitamin C helps your body producing collagen (prevents premature graying of hair) and absorbs iron, which can help with hair growth. Smoking, drinking alcohol and improper diet can lead to vitamin C deficiency.
You will find vitamin C in citrus fruits, peppers, strawberries, tomatoes and guavas. Since your the body does not produce ityou will need to include them in your diet or take a vitamin C supplement.
Daily intake of vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Taking too much vitamin C it can lead to heartburn, muscle cramps, fatigue, flushing of the skin and possible kidney stones.
Read more: The best multivitamins
Vitamin D
Vitamin D deficiency can lead to hair loss conditions such as alopecia, female pattern baldness and excessive shedding. You will find these depletions more in people aged 65 and above.
To get more vitamin D intake, you can include in your diet fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms. Alternatively, you can catch some midday sun rays.
600 IU of vitamin D is the recommended dose for adults. Taking too much vitamin D can cause nausea, weight loss, disorientation and heart rhythm problems.
Vitamin E
Vitamin E contains the same antioxidant power as its counterpart vitamin C. This means it can limit oxidative stress by balancing the level of electrons in free radicals. People more susceptible to vitamin E deficiency include those with health problems such as: Crohn’s or cystic fibrosis.
Vitamin E is an effective method of treating hair loss. A small study found that people taking vitamin E supplements for eight months had 34.5% increase in hair growth. You can too find vitamin E in sunflower seeds, spinach, avocado and almonds.
If you plan to use the supplement route, the recommended dietary supplement is 15 milligrams daily.
Iron
Iron fuels hemoglobin production, a protein found in your body’s red blood cells. These cells distribute oxygen to cells throughout your body, helping them repair and grow. Ann iron deficiency can lead to hair loss, with women being most susceptible.
You’ll find iron in foods like eggs, red meat, lentils, spinach, oysters and shellfish. If your doctor recommends it, you can take an iron supplement.
The recommended daily intake of iron is 45 mg. Be aware that taking too much iron can cause constipation, stomach pain and vomiting.
Zinc
Zinc promotes hair growth and keeps the oil glands around the follicles working well. If you have Zinc deficiency, you may experience hair loss. These most susceptible to zinc deficiency are those who drink alcohol excessively, people with Crohn’s disease, pregnant or breastfeeding women, and those with chronic kidney disease.
You can find zinc in many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. The recommended one daily dose of iron is 11 mg for men and 8 mg for women. Taking too much can cause loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How long do hair growth vitamins take to work?
Hair supplements are not overnight solutions. It may take months before you notice small improvements. Remember that your success rate depends on the cause of your hair loss, your diet, genetics and other factors.
Bottom row
Vitamins can repair damaged hair, protect it from premature aging, reduce hair loss and improve growth and volume. In addition, they are not a one-size-fits-all solution. You’ll want to check with your doctor if you’re losing a significant amount of hair, as it may stem from your environment, an underlying medical condition, or another factor. They can work with you to create a targeted plan that may include vitamins.
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