Hey there readers, When you’re stuck with dull hair, ads will have you believing in all those magical shampoos and conditioners. But what if your hair is dead? This won’t really help. Any change in weather, water or diet is sure to affect the health of your hair. It needs nutrition and fast!
In this article, we’ll discuss vitamins that can promote hair growth. How much vitamin D is actually necessary? Are vitamin C and A important? Are there minerals that can help? We’re talking about all of that and more!
Vitamin D
Imagine your scalp is like garden soil. If the soil is rich in minerals and vitamins, your plants are bound to be healthy and grow faster. Similarly, the cells of the scalp that don’t have vitamin D slow down the growth of your hair. You’ll see lots of shedding if this happens.
There are so many different types of hair loss out there. One of them being alopecia areata. This is an autoimmune condition. A review suggested vitamin D deficiency has been linked with this type of hair loss. If you’re already low on vitamin D, alopecia areata can be even worse.
A study found that typical female baldness also has links to low vitamin D levels. It may start with the part in your hair getting wider or thinning hair at the temple.
Despite studies showing a link between vitamin D and hair loss, there was a large-scale study that stated vitamin D is not related to hair loss and alopecia. This means your body needs something more than vitamin D to restore its hair health.
Vitamin D can help strengthen the hair follicle and prevent it from uprooting. It also maintains the balance of calcium and phosphorus.
Now if you visit the doctor for hair troubles, the first thing they usually do is blood work. That’ll give you an idea of your vitamin D level. A healthy adult requires 600 international units or 15 micrograms of vitamin D per day. If you’ve got low vitamin D count, it doesn’t mean you’ll have to do Vitamin D supplements for the rest of your life. Your doctor will probably put these supplements for 12 weeks and then assess you again to see if changes need to be made.
Along with supplements, you can also try natural foods that are the best sources of vitamins. These include fish, mushrooms, and egg yolk as well as fortified orange juice and milk.
How much sun do you get? Sunlight triggers your body cells to produce this vitamin naturally. Don’t forget to wear sunscreen when you’re outside! Overexposure can lead to skin damage.
Vitamin D deficiency can also cause insomnia, muscle fatigue, weakness, and hair loss.
Vitamin D2 is found in vegetable sources while D3 is obtained from sunlight and eggs. Most supplements will have vitamin D3 in them.
You have to be cautious about how much vitamin D you consume each day. While vitamin D toxicity is rare, it can lead to severe complications. An excessively high dose of 50 000 international units can be dangerous for your body.
You definitely can’t just load up on this vitamin in one day and get a full head of hair the next morning. You have to take your time with it.
A quick tip is to have vitamin D with foods that contain natural fats. This improves the absorption of the vitamin.
Vitamin B
A large number of young people are suffering from hair loss regardless of genetics. Hormonal imbalance, stress, and hygiene all factors point to nutritional deficiency, especially vitamin B.
Losing 50 to 100 strands a day is considered normal by dermatologists and hair doctors. Your hair is in a continuous cycle of growth, repair and shedding.
B complex vitamins are essential for maintaining the health of your nerves. They include B1, B2, B3, B5, B6, B7, B9 and B12.
Nobody likes unnecessary medications. If you’re deficient in this group, your first aim should be to level up through natural food sources. Whole grains, leafy green veggies, meats such as liver and poultry, fish, eggs, beans, legumes and avocados should be your go-to food.
If your diet is well balanced, you don’t need to worry as much.
Unlike vitamin D, there is no vitamin B toxicity. B complex is water soluble. Your body simply uses whatever is necessary and the extra vitamin is flushed out through the urine.
Don’t shy away from having this supplement if you’re dependent on plant-based nutrition or certain medications. Pregnant women should also have it to help with any digestive problems.
Vitamin B12
If you’re low on B12, you’re going to feel tired. You can also lose your hair.
You need to consume around 2 micrograms of B12 per day not just to stay healthy but also for great hair. Pregnant women and breastfeeding mothers require around 3 micrograms a day.
While few doctors believe in this magic vitamin, some studies have shown no evidence of a link between B12 levels and hair loss. However, it won’t hurt to get a bit more B12 in your life.
Vitamin B7
Another name for this vitamin is biotin. This B vitamin is known for helping to strengthen your hair.
It’s proven through various studies that low levels of biotin can make you go bald quicker.
It helps in the synthesis of hormones and production of red blood cells. It also helps in the cell growth of popular hair and increases the blood supply to the hair follicles.
Biotin is going to make your hair strong and improve its texture.
This is the only vitamin that can be stored in small quantities in your body despite belonging to a water-soluble group.
Biotin is secreted in the gut flora and stored in small quantities.
Studies revealed that 38 percent of women who experienced hair loss had biotin deficiency.
Therefore, the vitamin can be extremely beneficial for those who are already low on vitamin B7.
Keep in mind there’s no evidence that biotin supplements will help people with healthy vitamin B7 levels.
Before we move ahead here are 15 signs that you have vitamin B12 deficiency!
Vitamin E
This fat soluble vitamin can protect your body’s cells from free radicals and oxidative stress.
Free radicals have the capacity to mess with your DNA RNA and protein synthesis.
This vitamin also improves the blood circulation of your scalp reduces hair loss and promotes new hair growth all at once!
The best source of vitamin E in your diet is through vegetable oils nuts green leafy vegetables and fish
Pharmaceutical markets have made vitamin E capsules and oils available for those who are deficient
Having these supplements on a regular basis can help nourish your scalp but some people choose to rub Vitamin E oil directly onto their scalp so it can speed up hair generation
However there’s no scientific evidence to this theory and it may actually end up hurting you
Too much vitamin E can cause you to lose more hair instead
Nevertheless studies have found that people who used moderate vitamin E supplements showed an improvement in both alopecia or hair loss
Vitamin A
Now you might not necessarily suffer from hair loss and thinning
You may have great hair and be wondering what you can do to keep it this way
This is where vitamin A enters the picture
Vitamin A deficiency can make your hair look frizzy dull and unmanageable
It keeps the roots of your hair soft and supple by helping produce sebum
This is the natural oil that prevents your hair from becoming too dry
Vitamin A or retinol supplements are easily available but make sure you have them in their natural forms through foods such as fruits vegetables oranges pumpkin sweet potato and cod liver oil
Remember to slow down on this vitamin in a timely manner too much vitamin A can lead to hair loss
Vitamin C
This vitamin is mostly neglected when it comes to Hair Care
Vitamin C deficiency can give you hairs that look like corkscrews
Red bell peppers leafy green vegetables and citrus fruit roots are great sources of vitamin C
Supplements of vitamin C are also important if your diet is missing them
Other Important Nutrients
Folate
Not having enough folate can result in iron deficiency anemia Women who suffer from this kind of anemia will see hair loss Without folate your blood won’t carry enough oxygen Without oxygen none of the tissues can function to their full capacity This means bad luck for your hair follicles
Magnesium
You also need magnesium as it actively participates in the biochemical reaction of your hair Magnesium deficiency can cause both fatigue and hair loss
Omega-3 Fatty Acids
Next you need to pay special attention to omega-3 fatty acids You might get it from natural sources like salmon cod liver oil oysters flax seeds walnuts kidney beans etc This fatty acid is anti-inflammatory which gives more volume to your hair
Zinc
Zinc is another trace element that helps strengthen your cells Seafood whole grains nuts and seeds are natural sources of zinc
Proteins
The building blocks of your body. Body growth and cell repair just can’t happen without Protein. Healthy tissues stop unwanted hair loss. Without it you won’t form new hair cells. Maintaining the existing ones will also be very difficult. There are just so many reasons to add proteins to your diet.
Conclusion
Maintaining healthy hair goes beyond just using the right shampoo and conditioner. Adequate intake of essential vitamins and nutrients promotes strong, vibrant hair growth. From vitamin D to Biotin, each nutrient uniquely ensures your hair remains healthy and resilient. By incorporating various vitamin-rich foods into your diet and considering supplements when necessary, you can support optimal hair health and achieve the luscious locks you desire.
FAQ
What vitamins are essential for promoting hair growth?
Vitamins such as D, B complex (including Biotin), E, A, and C are crucial in maintaining healthy hair growth.
Can vitamin deficiencies lead to hair loss?
Yes, vitamin deficiencies like D, B, E, A, and C can contribute to various types of hair loss, including alopecia areata and female pattern baldness.
What are some natural sources of these essential vitamins for hair health?
Foods like fish, eggs, leafy greens, nuts, citrus fruits, and vegetables are excellent natural sources of vitamins necessary for healthy hair growth.
