Hair Loss
Are you striving for longer, thicker and healthier hair? If there is one magic formula that can actually speed up your hair growth, it is the intake of vitamins – either in your diet or as a dietary supplement.
Why do we need vitamins for hair?
Vitamins are essential for certain functions of the cells throughout the body, including those responsible for your hair.
Your hair is made up of a structural protein called keratin. Vitamins help strengthen hair follicles, cell turnover, optimal use of protein and maintain healthy hair.
Although there is no scientific evidence to support the role of vitamins in hair growth, a deficiency can lead to hair loss. Many people have used vitamin supplements for hair and have found them to be beneficial.
A deeper understanding of nutritional deficiencies is needed to understand their connection to hair loss. Junk food, unhealthy eating patterns, psychological nutritional problems such as anorexia, bulimia, etc., unidentified intestinal allergies or absorption disorders can cause these deficiencies
Deficiencies of all kinds should be tried and corrected with a change to a healthier diet and lifestyle. This not only addresses the question sought, it also builds good health practice for life and prevents many more diseases in the future.
What are the best vitamins for hair growth?
5 Best Vitamins For Hair Loss
1- Vitamin A
We have completely underestimated the power of carrots and vegetables in school, right? These are some of the many foods that are packed with vitamin A. Vitamin A (carotenoids and retinoids) helps in the production of sebum or oil in the scalp. This helps maintain its moisture and helps the blood circulation to strengthen the hair follicle for hair growth.
Food sources:
Carrots, spinach, milk, eggs, yogurt, red peppers, broccoli, peas, apricots, pumpkin.
600 μg is the recommended daily intake of vitamin A through food or supplements.
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2- Vitamin E
Vitamin E is known to contain antioxidant properties to fight free radicals. There is not enough research to support the role of vitamin E against hair loss. But people add vitamin E to their hair care to add an extra layer of protection and restore the lost shine in the hair. Some people use vitamin E capsules to increase the oil on the scalp for hair growth.
Vitamin E has 8 chemical forms: alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol. People only need the first, alpha-tocopherol.
Food sources:
Nuts, peanuts, hazelnuts, vegetable oil, spinach, kale and almonds.
The recommended daily intake of vitamin E is 10 mg
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3- Vitamin B7
Vitamin B7 or biotin helps break down proteins into amino acids that are necessary for hair growth. Biotin also repairs the damage caused by heat styling, sun and chlorinated water. Biotin supplements when used regularly result in thick and voluminous hair.
Food sources:
Almonds, sweet potatoes, cauliflower, spinach, broccoli, mushrooms, peanuts, walnuts, milk, salmon, cereals, avocados, raspberries.
The recommended daily intake of vitamin B7 is 30 micrograms.
Azithromycin, erythromycin, ciprofloxacin and clarithromycin can have side effects when interacting with biotin. Consult your doctor before starting a diet with biotin supplements.
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5 Best Vitamins For Hair Loss
4- Vitamin C.
Vitamin C or ascorbic acid produces collagen, an important part of hair structure. It helps the production of antioxidants that fight free radicals. Vitamin C helps absorb iron, an important mineral for hair growth. Vitamin C can be called a heroic vitamin because of its incredible benefits. It also prevents hair from aging faster.
Food sources:
Citrus fruits such as lemon, oranges, tomatoes, broccoli, cauliflower, peppers, spinach, cabbage, Brussels sprouts, guava, parsley.
The recommended daily intake of vitamin C in the form of food and as a supplement is 75 milligrams.
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5. Vitamin D.
Vitamin D deficiency can cause alopecia areata – an autoimmune disorder that leads to excessive hair loss. In some studies, people with alopecia had low levels of vitamin D in their blood. Vitamin D is produced in the body when you are exposed to sunlight. It is recommended that you soak in the sun for a few minutes during the day.
Excessive intake of vitamin D leads to more calcium and kidney stones eventually forming. If you are taking a vitamin D supplement, choose fat diets so that it absorbs vitamin D.
Food sources:
Mushrooms, cereals, fortified juices, fish, fortified low-fat milk.
Adults should receive 600 international units, or 15 micrograms (mcg), of vitamin D daily.
5 Best Vitamins For Hair Loss
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Iron
Iron is an important mineral that helps transport oxygen to your hair follicles. It also helps your body use protein to grow healthy hair. Although iron deficiency is linked to female pattern baldness.
Food sources:
Meat, spinach, oysters, chicken, green leafy vegetables, fish and legumes.
The recommended daily intake of iron is 15 mg.
Zinc
Zinc is an important mineral that your body needs to store for physiological responses. Zinc maintains the function of sebaceous glands in the scalp and repairs hair damage. Zinc levels are lower in the blood of men who experience male patterns. There is no evidence that zinc can reverse baldness, but an extreme deficiency can lead to hair loss.
