Vitamins are essential for the body to function properly. Best vitamins for hair growth help to reduce hair fall, skin health, and a lot more. Hair loss can be caused by a number of factors, including nutritional deficiencies, genetics, medical conditions, hormonal issues, and even stress. So besides looking at the best vitamins for hair growth, organic and natural ways should also be chosen as supplements. Hair growth and health Vitamins and minerals play an important role in the normal growth and function of cells.
Next, you will find SE essential vitamins and minerals which are associated with natural hair growth as well as good hair health.
What Types of Vitamins Help With Hair Growth?
Vitamins are essential for the body to function properly. They help in hair growth, reduce hair fall, maintain skin health, and a lot more. Vitamins A and B are extremely important for healthy hair growth providing vitamins and minerals to the hair. There are also important vitamins needed for good hair health which as keratin. Keratin provides protein in your hair which strengthens your hair. Vitamin A helps with cell production while vitamin B helps with hair follicles and circulation. The other important Vitamins that play a vital role in hair health are vitamin D, vitamin E, Zinc, Biotin, and Iron.
8 Best Vitamins For Hair Growth
The vital vitamins for natural hair growth which reduce hair fall and maintain nourishment in your hair are vitamin B, Biotin, vitamin C, Iron, Keratin, vitamin D, zinc, vitamin A, etc. So below, I am going to share some of the best vitamins for hair growth that relate to hair growth and improve your hair fall naturally.
1. Vitamin B
Vitamin B complex is one of the vitamins that play an important role in hair care. Vitamins promote hair growth. Vitamin B “helps in the metabolic process and plays an essential role in the functioning of the nervous system.
In addition, riboflavin, biotin, folate and vitamin B12 are beneficial vitamins for hair health. Lack of these vitamins can lead to softening of the hair structure, thinning of the hair, hair loss. However, B vitamins such as B7 (Biotin) and B12 play a more effective role. The National Institute Of Health says, vitamin B12 inadequacy include pernicious anemia, that shows in about 15% to 25% of older adults with vitamin B12 deficiency.
Research shows that you can easily meet your daily needs for B vitamins by eating a few well-balanced foods. B vitamins are found in a variety of foods including 100% whole grains, sweet potatoes, meat, berries, spinach, fatty fish, eggs, nuts and avocados.
Adequate intake of folate and vitamin B12 is effective for hair growth. In most cases, vitamin B12 deficiency is observed which inhibits hair growth. Especially those who maintain strict diet and those who follow a vegetarian diet.
2. Biotin
Biotin, is vitamin B7 which is one of the most important B vitamins that cause hair loss and is most recommended for hair loss prevention and hair growth. Biotin helps maintain hair health in several ways. Biotin “produces red blood cells, and it is essential for the production of hair protein called keratin.
Biotin helps oxygen reach the scalp and hair follicles through the production of blood cells and carries nutrients to the roots of the hair. However, biotin is considered a popular supplement that treats hair problems. Apart from solving skin health, it is also very effective for nail health. HARVARD T.H CHAN says, The safe levels of biotin which is recommended for men and women 19 years and older and for pregnant women is 30 micrograms daily. A lactating mother needs some little extra amount of 35 micrograms daily.
We can easily meet a balanced biotin deficiency from the foods we consume every day. The National Institute of Health states from their research that most people get enough biotin from the food they eat by eating a balanced diet, but to get enough biotin, it is important to include biotin-rich foods in the diet.
Some of the superfoods that provide adequate amounts of biotin are seafood, mushrooms, dairy foods, milk, eggs, bananas, salmon, sweet potatoes, and nuts. However, even after eating these foods, many people have biotin deficiency. If hair falls due to such problems, talk to your doctor – the doctor will check the labels of the supplements after doing some simple tests and suggest some suppliments.
This is also proven in research with the help of Supplement Help. And in some cases biotin deficiency has been found to improve hair, skin and nails.
3. Vitamin C
Vitamin C is not only good for maintaining immunity, it is a powerful antioxidant that has several important roles that can affect hair health and strengthen hair. It helps in the synthesis of collagen as collagen contains anti aging protein which prevents age related hair loss.
Vitamin C also increases blood circulation throughout the body, including the scalp, thereby stimulating the hair follicles more. Good sources of vitamin C include lemon, berry, orange, green peppers, pineapple, tomato.
4. Iron
Iron also plays an essential role in hair growth. Research in the Korean Medical Science Journal revealed that women are more prone to iron deficiency and hair loss because women are more likely to suffer from anemia.
The National Institute Of Health says, The prevalence of ferritin levels from 10 to 15 ng/dL and below was 21% (12; 29). Women with nonscarring alopecia had lower ferritin values at MD = -18.51 ng/dL (-25.85; -11.16, p < 0.01). Iron fills up the body’s nutritional needs for many physical functions as well as from foods high in iron such as clams, red meat, spinach and lentils. It is an important micronutrient, including carrying oxygen to tissues throughout your body, increasing hemoglobin, and helping hair growth.
However, if you are not getting the daily iron it demands to fill-up through your diet, you can add iron supplements to your routine as advised by your doctor.
5. Keratin
Keratin is a protein structure that makes up our hair, skin and nails, strengthening hair from the root. It is obtained from daily food and the body produces keratin naturally. A variety of protein-rich foods provide us with keratin, such as eggs, beans, salmon, sweet potatoes, beef liver, kale, carrot, sunflower seeds, garlic, and meat. says Excessive, over-supplemented keratin can be harmful due to excess protein production in the body.
Also gluten, dairy, soy, hormones, taking different types of supplements and artificially keratin paoya jay. These, however, stop your hair from falling out, prevent nail breakage and keep your skin healthy and glowing. However, doctors give more importance to keratin intake kora by eating healthy food.
Supplements are only recommended for those people who do not meet the requirement of keratin through food. Also, various keratin hair specialists ER through hair treatment or home organic remedies. Hair can also be made silky shiny and glowing.
6. Vitamin D
Vitamin D deficiency is currently one of the leading causes of hair loss. “Vitamin D plays an important role in hair growth because vitamin D makes keratinocytes in the body, which are metabolized in the skin. As a result, our skin cells naturally produce keratin. In this process, when the body lacks vitamin D, the body has not produce enough vitamin D. As a result, the keratinocytes in the hair follicles have trouble accelerating hair growth, resulting in hair loss.
Vitamin D 2 is available in plants and fungi and D3 in animals. The foods that contain vitamin D such as milk, egg yolk, salmon, cord liver oil, liver, yogurt, oily fish etc. For most people who probably don’t get enough vitamin D through diet alone, sunlight can be one of the best sources of vitamin D. because sun’s gives ultraviolet-B (UVB) rays, which is called the sunshine vitamin, Sunlight helps to fill the lack with vitamin D in the body naturally. So in addition to getting vitamin D from food, you can also benefit from vitamin D supplements. The HARVARD SCHOOL OF PUBLIC HEALTH Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years it is 800 IU (20 mcg) daily.
7. Zinc
Zinc, another important mineral, which is only needed by the body in small amounts, contributes to immune function, DNA synthesis and wound healing. Zinc also plays a role in cell growth. “Low levels of zinc are one of the causes of hair loss, but zinc can also be found in foods rich in zinc, such as meat, oysters, legumes, pumpkin seeds, beans, nuts and seeds.
If you are struggling with hair loss or thinning hair despite eating zinc-rich foods, zinc supplements may be recommended by your doctor. The HARVARD T. H. CHAN THE SCHOOL OF PUBLIC HEALTH Recommended Dietary Allowance (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women. But for Pregnant women and the period of lactation requires slightly more at 11 mg and 12 mg. Studies also says that the patients who are suffering from alopecia, and those with low serum zinc levels, need to take zinc supplements.
8. Vitamin A
Vitamin A contributes to the growth of the fastest growing tissues in the body, hair being one of them. However
Taking too much vitamin A can actually cause hair loss. Vitamin A is a group of compounds that includes retinol, retinal, retinoid acid and provitamin A carotenoids. Sebum is produced by the skin glands through vitamin A. Sebum (oil) is very beneficial for the scalp as it keeps the skin moisturized and hair healthy. Vitamin A in the daily diet has been shown to produce active hair follicle stem cells. Vitamin A deficiency can be prevented by eating foods rich in vitamin A, such as milk, eggs, yogurt, vegetables such as kale, spinach, and broccoli, and sweet potatoes, orange vegetables, such as carrots, pumpkin, and yellow vegetables such as squash. If you are vitamin A deficient, you can take medicine as per doctor’s advice, but unless you have evidence of vitamin A deficiency, there is no need to supplement.
Everyone needs vitamin A daily, so The HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH tells the recommended daily allowance (RDA) is 700 micrograms (equivalent to 2,333 IU) for women and 900 micrograms (equivalent to 3,000 IU) for men.
Other External nutrients for hair growth
Except the best vitamins for hair growth it is proven that the lack of the above vitamins and minerals causes hair loss and there are some natural ingredients that can be applied to improve the health of your hair. It can improve the health of your hair. Some oils, such as rosemary and coconut oil, almond oil, herbal oil, fenugreek or black cumin oil are very effective in stopping hair loss and can also help in hair growth. A study found that regular use of rosemary oil over several months led to an increase in hair count.
Also there are some treatments for hair that can be applied like Keratin treatment which supplies proteins to the hair some herbal or organic hair musk, henna powder, Aloevera, fenugreek, chia seeds, coconut oil, castor oil, Amla, organic oil, jojoba oil , onion etc.
Read More: How to Stop Hair fall Immediately – 7 Best ways to Save your Hair
