Many people view healthy-looking hair as a sign of health or beauty. Like any other part of your body, hair needs various nutrients to be healthy and grow. Many nutritional deficiencies are linked to hair loss.
While age, genetics, and hormones affect hair growth, optimal nutrient intake is vital. Below are five vitamins and three other nutrients that may be important for hair growth.
1. Vitamin A
All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body.
Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy.
Diets deficient in vitamin A may lead to several problems, including hair loss.
While getting enough vitamin A is essential, you don’t want too much. Studies show that too much vitamin A can also contribute to hair loss.
Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A.
Vitamin A can also be found in milk, eggs, and yogurt in animal products. Cod liver oil is an excellent source.
Your hair needs vitamin A to stay moisturized and grow. Good sources include sweet potatoes, carrots, spinach, kale, and animal foods.
2. Vitamin B Complex
One of the best-known vitamins for hair growth is a B vitamin called biotin. Studies link biotin deficiency with hair loss in humans.
Although biotin is used as an alternative hair loss treatment, deficient ones have the best results.
Other B vitamins help create red blood cells, carrying oxygen and nutrients to the scalp and hair follicles. These processes are essential for hair growth.
You can get B vitamins from many foods, including:
-dark, leafy greens
Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement. Shop now here!
B vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth. Whole grains, meat, seafood, and dark, leafy greens are all excellent sources of B vitamins.
3. Vitamin C
Free radical damage can block the growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals.
In addition, your body needs vitamin C to create a protein known as collagen — an essential part of the hair structure.
Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Strawberries, peppers, guavas, and citrus fruits are all excellent sources of vitamin C.
Vitamin C is needed to make collagen and can help prevent hair from aging. Good sources include peppers, citrus fruits, and strawberries.
4. Vitamin D
Low vitamin D levels are linked to alopecia, a technical term for hair loss.
Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The essential part of vitamin D in hair growth is unknown.
Most people don’t get enough vitamin D. It may still be a good idea to increase your intake.
Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include:
cod liver oil
Vitamin D’s essential role in hair growth is not understood, but one form of hair loss is linked to deficiencies. You can increase vitamin D levels through sun exposure or eating certain foods.
5. Vitamin E
Like vitamin C, vitamin E is an antioxidant that can help prevent oxidative stress.
In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E.
The placebo group had only a 0.1% increase.
Sunflower seeds, almonds, spinach, and avocados are all excellent sources of vitamin E.
Vitamin E helps prevent oxidative stress and boost hair growth. Good dietary sources include sunflower seeds, almonds, spinach, and avocados.
Zinc plays an essential role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly.
Hair loss is a common symptom of zinc deficiency.
Studies show that resolving zinc deficiency with supplementation may reduce deficiency-related hair loss.
The mineral zinc can improve hair growth in people deficient in it. Good sources include oysters, beef, and pumpkin seeds.
Hair is made almost entirely of protein. Consuming enough is essential for hair growth.
Animal studies show that protein deficiency may decrease hair growth and even lead to hair loss.
However, actual protein deficiency is extremely rare in Western countries.
Eating enough protein is essential for hair growth, although a protein deficiency is rare in Western countries.
Food is the best source of the vitamins you need for hair growth. However, if you fail to get enough in your diet, supplements may be helpful. According to research, supplements work best in individuals who are already deficient.
In addition to a nourishing, wholesome diet, it’s essential to have additional vitamin and mineral support to help your body replenish itself further. Our AfteraveEssentiols is designed as a complete supplement for your hair!