Everyone desires to get long, thick, and healthy hair. Don’t those inches of hair growth bring an honest good feeling to you? But, if you think that a fairy will wave her wand and your hair will start to grow, it’s not that! You need to provide the right vitamin for hair growth, and only then can you see your hair get healthier, thicker, and of course, longer! We are here with the correct vitamin for hair growth and some special food inclusions you need to make. Scroll down, and don’t waste a minute after finishing this article to make the necessary changes in your diet!
Vitamin for Hair Growth
Before we check out what the correct food for hair growth is, let us check a list of the right vitamin you need to have for hair growth. So, here is a list of the best vitamin for hair growth:
Did you ignore having veggies when you were a kid? Well, you will know the power of it now. Some of the veggies you made an excuse not to have are loaded with the vitamins you’re longing for your hair. Vitamin A is an essential nutrient that most greens and carrots possess. You can get retinoids and carotenoids through Vitamin A that is a great booster for sebum production. If you’re wondering what sebum is, well, it is the oil present on your scalp. Your scalp needs to have enough sebum to maintain a good moisture level and have good blood circulation. This proper blood circulation ensures that your hair strengthens, and the hair grows.
Food Source of Vitamin A:
You can always take vitamin A through its supplements, but nothing like including the right food for hair growth. Some of the foods you can add to your diet are cod liver oil, broccoli, eggs, milk, carrots, apricot, peas, pumpkin, and yogurt.
Supplements of Vitamin A:
There are very few hair growth pills that actually work, but you can grow your hair by having the vitamins if you have any deficiency. You can get vitamin A in the form of a capsule and even tablets.
If you want to know the dosage for hair growth supplements for females, you must continue with a 10,000 to 20000 unit in a day, right through one or two months. And if you want to get the right dose through foods, you need to consume 600 µg daily.
You must have read that vitamin E is significant for your hair and skin. It is loaded with all the antioxidative properties to help you in fighting off any free radicals. This means that you can get lesser cells damaged, further helping you in better hair growth. Although, there isn’t much said about vitamin E relating to your hair loss. But you will find vitamin E for hair used to give it a shine and a layer of protection.
You will also find many people use vitamin E capsules for rub on their scalp to boost hair growth.
Now, you must know that vitamin E contains 8 types of chemical forms:
- Gamma- tocopherol
- Alpha- tocotrienol
Although vitamin E contains all these forms, humans only need alpha-tocopherol in their bodies.
Food Source of Vitamin E:
If you want to include vitamin E through foods, you can consume peanuts, wheat germ, hazelnuts, nuts, kale, almonds, spinach, and vegetable oil.
You can always consume vitamin E through the foods mentioned above. But there is nothing like using oils, conditioners, and shampoos containing vitamin E. All you need to do is read what the label tells you and get the vitamin E fortified ones. You can also consume the supplements containing vitamin E in it.
You need to consume around 10 mg of vitamin E to ensure healthy hair growth.
Biotin for hair growth is also one of the most important nutrients. It breaks the proteins down to amino acids, which are essential for your hair growth. When you use biotin, it has the capability to repair your hair from the damage that is already caused. Some of the reasons you get hair damage are chlorinated water, hair styling, and UV rays of the sun. When you consume biotin regularly, you’re sure to have shiny, voluminous, and thick hair.
Sources of Food:
If you don’t want to consume this vitamin for hair growth in the form of capsules or tablets, you can consume the following foods in your diet: Raspberries, milk, salmon, avocados, spinach, mushrooms, broccoli, cauliflower, almonds, walnuts, peanuts, cereals, and sweet potatoes.
- Biotin or Vitamin B7 Capsule
- Biotin or Vitamin B7 Tablets
The best dose to provide your body is around thirty micrograms.
There are medicines like clarithromycin, ciprofloxacin, erythromycin, and azithromycin that might have to mingle with biotin. So, you must not consume biotin supplements if you’re consuming these medications. It is always wise to keep your doctor informed before adding the biotin supplements to your diet.
Another essential vitamin for hair growth, skin, and health overall is vitamin C. You can also call vitamin C ascorbic acid, which can help you producing collagen, which a crucial factor for your hair. Also, vitamin C has antioxidants that can help in fighting off free radicals. Moreover, it can aid in absorbing iron, which is another vital nutrient for growing hair healthy. Many refer to vitamin C as the hero vitamin for the heroic benefits it offers our body. The list of benefits never seems to end; vitamin C is great to prevent you from having grey hair.
Sources of Food:
You can get vitamin C from numerous veggies and fruits. Some of the best vitamin C sources are guava, brussels sprouts, spinach, cauliflower, tomatoes, oranges, parsley, peppers, cabbage, lemon, and more. You can easily choose the citrus fruits and be sure they are rich in vitamin C.
You can get vitamin C well enough from a lot of fruits and veggies. But if your body is still a deficit of vitamin C, choose the supplements of vitamin C. You will find them in the form of tablets and capsules.
You need to supply your body with around 75 milligrams of vitamin C through food intake or supplements.
If you consume low amounts of vitamin D, your body might get a disorder known as alopecia areata. It is basically an autoimmune problem that can make you have immense hair loss.
Studies show that people with deficient amounts of vitamin D tend to get alopecia. You don’t really need to consume supplements to supply your body with vitamin D. All you can do is stay in the sun for some time. Your sure body will get lots of vitamin D. So, remember to stay in the sunlight for at least a few minutes regularly to supply the blood with the correct vitamin D amount.
Sources of Food:
You can get lots of vitamin D from foods like grains, fish, fortified juices, low-fat fortified milk, and mushrooms. But you can also try out other ways if you have an excessive deficiency of vitamin D.
You need to provide an adult with around 15 micrograms or 600 international units of supplements or foods containing vitamin D.
You might have kidney stones if you consume too much vitamin D. That is because your body is forming more amounts of calcium, leading to the formations of stones in the kidney. If your doctor has advised you on vitamin D supplements, then be sure to consult a nutritionist too. He/She will provide you with a diet that will go slightly high in fats to absorb the excess amounts of vitamin D from your body.
Why You Need Vitamin for Hair Growth?
You require the right vitamins for your body to ensure proper cell growth, which is vital in keeping your hair healthy.
The hair is made out of keratin, which is a structural protein. So, the vitamins help keep your hair follicles strong, use the protein to the optimal level, and help cell turnover. All these factors are responsible for building your hair healthy and strong.
You will not find any concrete reason as to vitamins keeping your hair healthy. But a single deficiency in the above-mentioned vitamin can lead to tremendous hair fall. Moreover, people have found it extremely beneficial to supply their bodies with the right vitamins for hair growth.
More so, hair experts have specifically mentioned that any nutrition deficiency can lead to immense hair loss. If your diet is filled with junk or you have a very unhealthy food intake, you are bound to have hair fall. You can always ensure a proper diet and a healthy lifestyle to keep your hair strong and shiny. Moreover, apart from hair fall, you can prevent yourself from any health issues too.
Minerals for Hair Growth
You already know the best vitamins you need to keep your hair healthy and strong. Here are some added nutrients your hair requires to remain in good health.
So, go through the list below and include these minerals for beautiful tresses. Here are the following:
An essential nutrient for your hair is iron. You need to supply your hair follicles with the right amount of oxygen to keep them healthy. And iron will not only supply your follicles with oxygen but will also aid in protein to keep your hair healthy. Moreover, iron supplements for hair loss in females are provided to ensure they do have baldness. It usually starts in the middle of the scalp. However, it would help if you had more research in this regard.
Sources of Food:
You can get iron from foods like legumes, fish, veggies, greens, leafy veggies, chicken, oyster, meat, and spinach.
You can provide your body with the foods that are rich in iron, but if that isn’t sufficient, you can try:
- Iron Injections
- Iron Capsules and Tablets
You need to consume around 15 milligrams of iron daily to keep your hair in good health.
A vital nutrient your body requires is zinc. It would help if you had this for all the physiological responses your body requires. Moreover, when you provide your body with zinc, it keeps the sebaceous glands functioning well. And also, you can repair any damage to the follicles of your hair. Apart from all the hair growth vitamins for men, zinc deficiency can lead to baldness in them. Moreover, you can have an extreme hair loss problem if you do not supply your body with zinc.
Sources of Food:
You can include foods like beef, legumes, shellfish, eggs, green beans, whole grains, dark chocolate, meat, and potatoes to supply your body with zinc.
If your body doesn’t get the right amount of zinc, you can get it through.
Note to Keep in Mind:
Do not use sprays that have zinc, or else it may lead to loss of smell.
You need to supply your body with around 15 milligrams of zinc daily.
If you are on any antibiotics or drugs or diuretic that treats rheumatoid arthritis, you must avoid zinc supplements. Else the best way before including supplements is to keep your doctor informed.
You can get hair fall for several reasons, and some of them can be an unhealthy lifestyle, stress, or pollution. So, it would help if you made the right changes in your life to keep your hair away from falling. Moreover, giving your body the right vitamins will keep your tresses healthy and shiny.
As we conclude our blog today, you know the right vitamin for hair growth and how it affects your follicles. But remember to include them mostly through foods to get the maximum benefits. If at all you are in a deficit of any nutrient, keep your doctor informed before including supplements to your diet!