Hair that is longer, thicker, and healthier is a genuine desire! You can’t wait to see how many new inches of hair you’ve gained, can you?
We understand. And, if there is one magic formula for accelerating hair growth, it is vitamin intake – either through diet or supplementation.
Which Vitamins Are Most Beneficial For Hair Growth?
1) Vitamin A
We all underestimated the power of carrots and greens in elementary school, didn’t we? These are just a few of the numerous foods high in vitamin A. Vitamin A (carotenoids and retinoids) promotes sebum or oil production on the scalp. This helps retain moisture and improves blood circulation, which strengthens hair follicles and promotes hair growth.
Carrots, spinach, milk, eggs, yogurt, cod liver oil, red pepper, broccoli, peas, apricot, and pumpkin are all good sources of vitamin A.
Dosage Recommendation: 10,000-20,000 units of vitamin A daily for two months. The recommended daily intake of vitamin A is 600 g, which can be obtained from food or supplements.
2) Vitamin E
Vitamin E is well-known for its antioxidant properties, which means it helps prevent cell damage and may promote hair health and growth. There is insufficient research to support vitamin E’s role in hair loss. However, people supplement their hair care regimen with vitamin E to add an extra layer of protection and restore lost shine.
Certain individuals use vitamin E capsules to rub the oil onto their scalps to promote hair growth. Vitamin E is available in eight chemical forms: alpha-tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol, as well as alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol. Only the first one, alpha-tocopherol, is required by humans. Tocotrienols are also ingested by humans.
Nuts, peanuts, hazelnuts, vegetable oil, wheat germ, spinach, kale, and almonds.
- Shampoos and conditioners fortified with vitamin E
- Vitamin E fatty acids
- Supplements with vitamin E (capsules)
Vitamin E is recommended for daily consumption at a dose of 10 mg.
3) Vitamin B7
Vitamin B7, also known as biotin, aids in the breakdown of proteins into the amino acids required for hair growth. Additionally, biotin repairs damage caused by heat styling, exposure to the sun, and chlorinated water. When biotin supplements are taken consistently, they result in thick and voluminous hair.
Almonds, sweet potatoes, cauliflower, spinach, broccoli, mushrooms, peanuts, walnuts, milk, salmon, cereals, avocados, and raspberries are all good sources.
Vitamin B7 is recommended at a daily dose of 30 micrograms.
Caution: When azithromycin, erythromycin, ciprofloxacin, or clarithromycin are combined with biotin, adverse effects may occur.
Consult your physician before beginning a biotin supplementation regimen.
4) Vitamin C
Vitamin C, or ascorbic acid, can help stimulate the production of collagen, which is a critical component of the hair structure. It promotes the synthesis of antioxidants that combat free radicals. Vitamin C aids in iron absorption, a necessary mineral for hair growth. Vitamin C is often referred to as a “hero vitamin” due to its numerous benefits. Additionally, it slows the aging process of the hair.
Citrus fruits such as lemons and oranges, tomatoes, broccoli, cauliflower, peppers, spinach, cabbage, brussels sprouts, guava, and parsley are all good sources of vitamin C.
Vitamin C is recommended for daily consumption in the form of foods and supplements at a dose of 75 milligrams.
5) Vitamin D
Vitamin D deficiency can result in alopecia areata, an autoimmune disorder characterized by excessive hair loss. According to some studies, people with alopecia had low vitamin D levels in their blood. Vitamin D is synthesized in the body as a result of exposure to sunlight. It is recommended that you spend a few minutes in the sun each day.
Caution: Excessive vitamin D intake eventually results in the formation of more calcium and kidney stones.
If you are taking a vitamin D supplement, choose a high-fat diet to maximize vitamin D absorption.
Mushrooms, grains, fortified juices, fish, low-fat fortified milk.
Adults should get 600 international units, or 15 micrograms (mcg), of vitamin D daily.
Which Mineral Supplements Should I Use To Prevent Hair Loss?
Iron is a necessary mineral that aids in the delivery of oxygen to your hair follicles. Additionally, it encourages your body to utilize protein to grow healthy hair. While there is some evidence that iron deficiency is associated with female pattern baldness (hair loss in the middle portion of the scalp), there is insufficient evidence to support this claim.
Meat, spinach, oyster, chicken, green leafy vegetables, fish, and legumes.
Iron is recommended at a daily dose of 15 mg.
Zinc is a critical mineral that your body must store to perform physiological functions. Zinc helps keep the sebaceous glands on the scalp functioning properly and repairs hair damage. Zinc levels are lower in men who have male pattern baldness. Although there is no evidence that zinc can reverse baldness, severe zinc deficiency can result in hair loss.
Nuts, pumpkin seeds, beef, eggs, dairy, meat, shellfish, legumes, potatoes, green beans, dark chocolate, and whole grains.
Avoid nasal sprays containing zinc, as they have been linked to loss of smell.
Zinc is recommended at a daily dose of 15 mg.
A word of caution: When combined with antibiotics, diuretics, or medications for rheumatoid arthritis, zinc can have adverse effects.
Consult your physician before taking zinc supplements.