All of us wish to have longer, thicker, and healthier hair. Many people believe that healthy hair is an indicator of good health. Growing and maintaining healthy hair requires a wide variety of nutrients.
In addition to factors such as age, genetics, and hormones, optimal nutrients play a crucial role in hair growth. Nutrient deficiencies contribute to a wide variety of hair problems.
You don't have to worry if you're looking to sport a new, longer haircut, your hair is thinning naturally, or you've noticed some shedding. Strengthening vitamins and minerals for hair growth can help you reach your length and thickness goals.
We spoke to certified trichologists to learn more about vitamins and minerals enhancing hair growth. Adding these vitamins and minerals to your diet is as beneficial as taking a hair growth supplement.
Here are the vitamins and minerals that can make your hair healthier and more robust.
1. Vitamin A
There are two things Vitamin A may be able to do for dull hair. First of all, studies demonstrate that it stimulates new hair growth by activating the cells. A further benefit of vitamin A is that it stimulates the scalp's pores to produce more oil, which hydrates it and gives it a shine. This helps keep your hair and scalp healthy by producing sebum, an oily substance.
Eggs, sweet potatoes, cod liver oil, carrots, and leafy green vegetables are sources of vitamin A naturally found in the diet.
2. B vitaminsYour body needs biotin (vitamin B7) to function properly. Those with low levels of it can suffer from brittle nails, rashes, and hair loss.
Dietary sources of biotin are generally adequate. Some foods that contain it include:
- Whole grains
- Egg yolks
Metabolic function and nerve function depend on B vitamins—the B complex vitamins aid in maintaining a healthy nervous system and metabolism.
While biotin can boost your body health, other B vitamins can also play important functions in your body health.
3. Vitamin C
Did you know that vitamin C can also enhance hair growth? Most people associate Vitamin C with improving their immune systems.
Due to its high amino acid content helps our bodies produce collagen, which strengthens hair follicles. In addition to preventing hair loss, Vitamin C can also destroy free radicals, molecules that harm cells and can slow hair growth.
Citrus fruits, peppers, broccoli, and strawberries are the best sources of vitamin C.
Additionally, it is thought that consuming iron-containing foods while also consuming vitamin C-rich foods can help your body absorb the iron.
4. Vitamin D
Despite the fact that vitamin D3 is in its name, it is actually a hormone. Vitamin D3 is essential to hair growth in any case. Hair loss is common if vitamin D levels are inadequate.
Though most research on vitamin D receptors focuses on vitamin D's role in hair production, vitamin D is also believed to affect hair growth. It is not known how vitamin D influences hair growth.
Vitamin D consumption is low in most people. If you want healthy and long hair, you should increase your intake as much as possible.
The sun's rays generate vitamin D in the body. Foods containing vitamin D include:
- some mushrooms
- fortified foods
- fatty fish
- cod liver oil
5. Vitamin E
A lipid-soluble antioxidant, vitamin E is a bioactive compound that eliminates free radicals from the body, hair, skin, and nails. Vitamin E can reduce free radicals, improve collagen, and reduce oxidative stress, depending on its purity and source. Vitamin E can also promote hair growth. An eight-month study found that participants experienced 34% more hair growth after taking vitamin E supplements.
It can also enhance overall body circulation: Some studies have indicated that vitamin E can benefit scalp health. Blood circulation may also contribute to hair growth. Many hair experts believe that vitamin E can help promote scalp circulation.
Sunflower seeds, avocados, spinach, and almonds are all excellent sources of vitamin E.
The red blood cells require iron in order to carry oxygen. Iron deficiency anemia occurs when there is not enough iron in the body. It can pale skin cause fatigue and hair loss. Iron makes hair grow faster and healthier
Natural sources of iron include:
- Leafy greens
- Red meat, grass-fed
Hair growth and repair rely on zinc as a vital nutrient. Additionally, it stimulates the oil glands surrounding the follicles.
Zinc deficiency leads to hair loss. Researchers believe that supplementing zinc deficiency with a zinc-rich diet may reduce hair loss caused by zinc deficiency.
According to some anecdotal reports, the issue of too high of a dose may also contribute to hair loss.
As a result, whole foods may provide you with more zinc. Among the zinc-rich foods are beef, oysters, pumpkin seeds, wheat germ, spinach, and lentils.
Vitamins, minerals, and other nutrients are primarily obtained through food. Supplements may be helpful if your diet isn't sufficient. Research indicates supplements are most effective if you're already deficient.
However, if you are not deficient in vitamins and minerals, large doses can be harmful. It is necessary to talk to your doctor if you believe you might be deficient.
Some vitamins may not be sufficient from food, so supplements may be needed. For vegetarians, because of the lack of protein intake in meat, supplementation of vitamins and minerals is more needed.