It seems too good to be true when vitamins and supplements promote hair growth. Can you truly grow your hair longer, stronger, and healthier with vitamins?
Several factors may contribute to hair loss or thinning, including nutritional inadequacies. Therefore, although vitamins and supplements are by no means a miraculous cure, the appropriate ones really could affect how your hair feels and looks.
The top vitamins for hair development are shown below.
Which Vitamin Types Promote Hair Growth?
Numerous variables, including diet, genetics, illnesses, hormones, and stress, impact hair growth and health. According to research, a lack of vitamins and minerals necessary for healthy cell development and function may be a factor in hair loss.
Vitamins are necessary for strong hair development and help stop hair loss and thinning. B vitamins D, E, zinc, biotin, and iron are among the finest for hair development.
Vitamin B
The complex B vitamins are “important for metabolism and nervous system function” and contribute to hair development. It should be no surprise that B vitamins, including vitamin B7 (biotin) and B12, are crucial for conditioning and strengthening hair.
According to research, a balanced diet may help you consume the recommended daily amounts of B vitamins. All-natural whole grains, meat, fish, whole eggs, almonds, and avocados are just a few of the foods that contain b vitamins.
Biotin
The complex B vitamin biotin, often known as vitamin B7, is frequently hailed for its potential to promote hair growth. And part of the buzz could be justified. Red blood cells, which bring oxygen and nutrients to the scalp and hair follicles, are made with the help of biotin. Additionally, it contributes to the creation of keratin, a crucial component of hair.
The majority of individuals get adequate biotin through their diet. Eating meals high in biotin is the greatest approach to getting more of it. Milk, eggs, bananas, salmon, sweet potatoes, and almonds are suggested. The labels on supplements show that many biotin pills for hair, skin, and nails considerably surpass the daily recommended quantity. If you do feel like you need an additional boost, go to your doctor.
Vitamin C
In addition to supporting immunity, vitamin C may help strengthen hair. Vitamin C, a potent antioxidant, is necessary for healthy hair development. Your scalp’s blood circulation is helped by vitamin C throughout your whole body. Your hair follicles are stimulated more when your scalp receives more blood flow, which may aid in promoting hair growth.
Iron
Iron is also essential for healthy hair development, and studies connect iron deficiency to female hair loss. This vitamin improves circulation and makes oxygen reach your cells easier, which may promote hair growth. Lack of iron prevents your body from producing enough hemoglobin, which impairs the oxygen supply to the scalp and speeds up hair loss.
We advise consuming iron-rich foods like clams, red meat, spinach, and lentils. If you are at an iron deficiency risk, including an iron supplement in your regimen may also be worthwhile, but speak with your doctor first.
Keratin
Our hair, skin, and nails are all made of a protein called keratin. Although the body naturally produces it, several keratin supplements are available that promise to promote hair development. Instead of taking a supplement, doctors advise “supplementing” with keratin naturally by consuming foods high in protein, such as eggs, beans, seafood, and meats. No credible research demonstrates that keratin promotes hair development. Additionally, excessive protein accumulation in the body from keratin supplementation might be detrimental.
Vitamin D
Vitamin D insufficiency may cause hair loss. Keratinocytes are skin cells that make keratin metabolize vitamin D in the skin. The keratinocytes in hair follicles struggle to promote hair development when the body is deficient in vitamin D, which causes shedding and hair loss.
Zinc
Zinc is a trace mineral that the body only needs in tiny levels. It is little yet formidable and involves several processes, including DNA synthesis and cell proliferation. Hair loss and inadequate wound healing have been linked to low zinc levels. Experts advise zinc-rich meals, including meat, beans, nuts, and seeds.
It can be worthwhile to discuss if a zinc supplement would be appropriate for you with your doctor if you deal with hair loss or thinning. According to research, alopecia patients with low blood zinc levels should be given zinc supplements.
Vitamin A
There is a catch: consuming too much vitamin A may cause hair loss. Vitamin A may promote hair growth. The term “vitamin A” refers to a collection of substances that includes provitamin A carotenoids, retinol, and retinal and retinoic acid. Research involving mice showed that dietary vitamin A activated the stem cells in the hair follicles. But this isn’t very easy… On the other hand, there is evidence connecting excessive vitamin A intake with hair loss.
Although a vitamin A deficit may lead to hair loss, it is uncommon in the United States. Therefore, supplements are not needed unless you demonstrate a deficiency.
She suggests eating vitamin A-rich foods like leafy greens like kale, spinach, and broccoli, orange veggies like carrots, sweet potatoes, and pumpkin, and yellow vegetables like squash.
Other Nutrients
Not only are the vitamins above and minerals beneficial for your hair, but several oils, such as coconut oil and rosemary oil, may also promote hair development. According to research, using rosemary oil regularly over many months increased the number of hairs.
Another research discovered that when coconut oil was used as a pre-wash and post-wash therapy, it was the only one that decreased the protein loss for both undamaged and damaged hair.
When To See a Doctor?
Even though it may seem like a lot, between 50 and 100 hairs are typically lost each day. For many people, losing hair is a natural part of aging.
There are circumstances, nevertheless, in which a visit to the doctor is necessary. A board-certified dermatology appointment is advised by experts to discuss your alternatives.
Early intervention for hair loss may reduce total hair loss and improve the effectiveness of therapy. A doctor might take detailed notes about your family and medical history and examine your hair and scalp physically during a consultation for hair loss. To find out whether any anomalies are causing the hair loss, bloodwork may be conducted and submitted to the lab. To further investigate the underlying reasons of the hair loss, a hair sample or a scalp biopsy may be collected.