It is normal to lose 50 to 100 hairs every day. It even happens without us realizing it. However, if you notice thinning hair, it may be for a few reasons, such as genetics or hormone imbalance. Another common cause is vitamin deficiency.
With a balanced diet filled with vitamins and minerals, you can work hard while promoting overall health. This is a win-win situation.
We have an overview of the best hair-friendly vitamins, as well as the foods found, and you should try your diet for potential hair health benefits. However, make sure to consult your doctor before changing your diet or adding any supplements.
Which vitamin is best for hair growth?
Vitamins do many amazing things for hair: They can help cells grow, prevent free radicals from damaging it, prevent it from greying too early, and nourish the follicles that stimulate growth.
This is the best vitamin for hair growth and thickness.
Biotin
Biotin, also known as vitamin B7, stimulates the production of keratin to increase follicle growth. Biotin deficiency is often rare, and deficiency diagnosed with biotinase deficiency is the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
The recommended intake is 30 micrograms per day for adults.
Vitamin A.
Hairy cells are the fastest growing part of the body. It makes sense that vitamin A is the ideal fuel for growth. Sebum is produced when your body absorbs vitamin A. It is an oily substance that moisturizes the scalp and keeps the scalp and hair follicles healthy. A lack of vitamin A may cause you to lose your hair.
To eat more vitamin A, you need to eat high foods in beta-carotene, which becomes vitamin A. Foods that are medium to high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt and milk.
The recommended daily intake of vitamin A is up to 900 MCG and 700 MCG for women.
Vitamin C
Oxidative stress is one of the main factors that cause hair loss. When free radicals and antioxidants in our body are imbalanced, this leads to electron imbalance, which leads to hair loss.
The solution is to eat foods with vitamin C. Your body has antioxidants that reduce hair damage from free radicals by balancing electrons. With the balance of scales, vitamin C can help your body produce collagen (preventing premature graying of hair) and absorb iron – to some extent cope with iron deficiency – can help hair grow out of hair. Smoking, drinking and poor diet can lead to vitamin C deficiency.
You will find vitamin C for citrus fruits, peppers, strawberries, tomatoes and guava. Since your body is not producing it, you need to include them in your diet or add supplements with vitamin C.
The daily intake of vitamin C is up to 90 mg per day for adult men and 75 mg per day for adult women. Taking too much vitamin C may cause heartburn, muscle cramps, fatigue, skin irrigation and possible kidney stones.
Vitamin D
Vitamin D deficiency can lead to hair loss conditions such as hair loss, female pattern hair loss and excessive shedding. Among those aged 65 and older, you will find these exhaustion more.
To get more vitamin D intake, you can incorporate fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms into your diet. Also, you can capture some midday sun rays.
600 IU vitamin D is the recommended dose for adults. Taking too much vitamin D can cause nausea, weight loss, disorientation and heart rhythm problems.
Vitamin E.
Vitamin E has the same antioxidant ability as the vitamin C counterparts. This means it can curb oxidative stress by balancing electron levels in free radicals. People who are more susceptible to vitamin E deficiency include those with health conditions such as Crones or cystic fibrosis.
Vitamin E is an effective way to treat hair loss. A small study showed that people who took vitamin E supplementation for eight months increased their hair growth by 34.5%. You can also find vitamin E in sunflower seeds, spinach, avocado and almonds.
If you plan to take the supplemental route, the recommended dietary allowance is 15 mg per day.
iron
Iron produces hemoglobin from proteins found in red blood cells in your body. These cells distribute oxygen to cells throughout the body to help them repair and grow. Iron deficiency can lead to hair loss, and women are most susceptible to it.
You will find iron in foods like eggs, red meat, lentils, spinach, oysters and clams. If your doctor recommends it, you can take an iron supplement.
The recommended daily iron intake is 45 mg. Remember that taking too much iron can cause constipation, stomach pain, and vomiting.
Zinc
Zinc promotes hair growth and keeps the oil glands around the follicles very well. If you lack zinc, it may cause hair loss. Those most susceptible to zinc deficiency are those who overdrinate alcohol, women who suffer from Crohn, pregnant or breastfeeding, and those who suffer from chronic kidney disease.
You can find zinc among many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. The recommended daily iron dose is 11 mg for men and 8 mg for women. Taking too much can cause appetite, cramps and headaches. It can also lower your good cholesterol.
How long does it take for hair growth vitamins to work?
Hair supplements are not an overnight solution. It may take several months to notice small improvements. Remember that success rates depend on the causes of hair loss, diet, genetics, and other factors.
Bottom line
Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume. They are not a complete solution to some extent either. If you have lost a lot of hair, you need to consult a doctor as this may stem from your environment, potential medical conditions, or other factors. They can work with you to develop a goal plan that may include vitamins.
