Hair loss can be caused by genetics, medical conditions, stress and vitamin deficiencies. If you're looking to restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume, vitamins may be the answer. But what vitamins help hair growth? In this article, we'll explore the role of B-complex vitamins, vitamin A, C, D, E, zinc, protein, fatty acids and biotin in hair health. B-complex vitamins are essential for metabolism and nervous system function.
Nature Made Multi for Her contains nutrients that are important for hair health, such as zinc, vitamin C, B vitamins and vitamin D. Pure Encapsulations B-Complex Plus contains all eight B vitamins and is certified as gluten-free (and GMO-free). The FullWell prenatal multivitamin provides a broad spectrum of vitamins and minerals that can promote hair growth, including B vitamins, zinc and vitamin D. Biotin, also known as vitamin B7, stimulates keratin production to increase follicle growth.
You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds. Vitamin A is the perfect fuel for hair growth. When the body absorbs vitamin A, it produces sebum - an oily substance that moisturizes the scalp and keeps it healthy along with the hair follicles. Being deficient in vitamin A could cause hair loss.
Foods 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 for men and 700 mcg for women. Vitamin C helps the body produce collagen (prevents hair from turning gray prematurely) and absorb iron which can help hair grow. Smoking, drinking alcohol and following a poor diet can lead to vitamin C deficiency.
You'll find vitamin C in citrus fruits, peppers, strawberries, tomatoes and guavas. The daily intake of vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Vitamin D deficiencies can cause hair loss conditions such as alopecia, female pattern hair loss and excessive hair loss. To get a higher vitamin D intake you can add fatty fish, cod liver oil, fortified foods (cereals, eggs bread yogurt) and mushrooms to your diet or catch some rays of sunshine at noon. The recommended daily intake of vitamin D is 600 IU for adults. Vitamin E contains the same antioxidant capacity as its vitamin C counterpart.
It means that it can curb oxidative stress by balancing the level of electrons in free radicals. People most susceptible to vitamin E deficiencies include those with health problems such as Crohn's disease or cystic fibrosis. Vitamin E is an effective method for treating hair loss - a small study revealed that people who took vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds spinach avocados and almonds. Iron boosts the production of hemoglobin - a protein found in the body's red blood cells - which deliver oxygen to cells throughout the body helping them repair and grow.
Iron deficiency can cause hair loss with women being the most susceptible. You'll find iron in foods such as eggs red meat lentils spinach oysters and clams. The recommended daily intake of iron is 45 mg. Zinc promotes hair growth and keeps the sebaceous glands that surround the follicles working well. People most susceptible to zinc deficiencies are those who drink too much alcohol people with Crohn's disease pregnant or breastfeeding women and people with chronic kidney disease.
You can find zinc in many common foods such as beef spinach wheat germ pumpkin seeds oysters and lentils. The recommended daily dose of iron is 11 mg for men and 8 mg for women. Vitamins can restore damaged hair prevent premature aging reduce hair loss and improve growth and volume but they are not a one-size-fits-all solution. You should consult your doctor if your hair loss is due to stressful environments underlying medical conditions or genetics as they may create a specific treatment plan that may include vitamins. Low levels of iron can cause iron-deficiency anemia which has symptoms including fatigue pale skin and hair loss. Vitamin D is important for your bones but low levels are linked to hair loss too! The skin produces vitamin D when it gets sunlight but many people can't get enough of it from the sun alone.
You can increase your levels by eating fatty fish or drinking fortified milk.