Who doesn’t want to flaunt their long, gorgeous and voluminous hair? But the whole process of salon treatments and taking care of that long hair can become challenging very quickly. So along with a proper external hair care regimen, paying attention to your nutrition is also crucial. Vitamins play an essential role in not only the maintenance of your health but also for hair growth.
Vitamins, minerals, and proteins are the three essential nutrients necessary for healthy hair growth. This article gives you detailed information about how vitamins can be helpful in hair growth naturally.
How To Control Hair Fall Using Vitamins:
Who doesn’t want lustrous and beautiful hair? The beauty or health of your hair depends upon the variety of nutrients it gets like any other part of your body (1). Vitamins and minerals promote hair growth by providing ample nutrition. Although genetics, hormones, and age affect hair growth, hair loss is sometimes directly linked to vitamin deficiencies.
So, to promote hair growth efficiently, the key is the intake of optimal nutrition. Try to include foods that have a good amount of vitamins and minerals. But if you want to consume supplements, consult your doctor.
Best Vitamins for Hair Growth:
We present you with a list of some of the prominent vitamins that aid in hair growth and protect you from hair loss.
1. Vitamin A:
According to studies, one of the four fat-soluble vitamins in our body is Vitamin A. The development of epithelial tissues, including the sebaceous glands, skin, and hair, depends on Vitamin A. Consuming a sufficient amount of vitamin A helps moisturize the scalp for healthy hair growth by producing optimal sebum (2).
The deficiency in vitamin A may lead to alopecia, according to another study (3). However, the number and length of hair follicles reduce when you consume vitamin A in excess, which might cause hair loss. Therefore although it is essential to consume vitamins, make sure you don’t overdo it. Some of the foods that are rich sources of vitamin A are:
- Milk.
- Spinach.
- Sweet potatoes.
- Carrots.
- Mangoes.
- Dried apricots.
2. Vitamin B12:
Vitamin B12 plays a big part in forming red blood cells. The red blood cells provide your body tissue, including hair, with the much-needed oxygen. According to studies, your body needs to have vitamin B12 levels within the normal range, promoting optimal hair growth (4). Some of the foods that are rich sources of vitamin B12 are:
- Yoghurt.
- Milk.
- Whey powder.
- Cheese.
3. Biotin:
Biotin is one of the best hair vitamins for faster hair growth hence the name hair growth vitamin and is part of the B vitamin family. A study conducted on patients who took Biotin seems to have exhibited nail and hair growth (5).
Hair loss and hair thinning are caused by the deficiency in Biotin (6) (7); children might feel uncomfortable due to biotin deficiency. The effectiveness of Biotin on healthy individuals needs more research as there is a lack of data. Some foods that are rich sources of Biotin are:
- Avocado.
- Mushrooms.
- Peanut butter.
- Eggs.
- Sunflower seeds.
- Sweet potato.
- Yeast.
- Walnuts.
- Almonds.
- Raspberries.
- Bananas.
- Cauliflower.
4. Folic Acid:
Another water-soluble b vitamin is Folate, and it is used in dietary supplements as an oxidized form of the vitamin. Folic acid helps ensure the transportation of oxygen to all the tissues, including the ones that build hair by generating red blood cells. Thus, this vitamin is responsible for hair growth and prevents hair loss by rebuilding hair follicle cells (8). Foods that are rich sources of Folate are:
- Beets.
- Kale.
- Asparagus.
- White beans.
- Black-eyed peas.
- Green peas.
- Lettuce.
- Brussels sprouts.
5. Niacin:
Niacin is a water-soluble vitamin that is also called Vitamin B3. It helps increase hair fullness in females with its derivatives octyl nicotinate and tetradecyl nicotinate making it one of the best hair growth vitamins (9). However, more research is needed to prove these claims. Some foods that are rich sources of niacin are:
- Brown rice.
- Potato.
- Peanuts.
- Sunflower seeds.
- Marinara spaghetti sauce.
6. Pantothenic Acid (Vitamin B5):
Vitamin B or pantothenic acid is one of the essential vitamins for hair growth. In addition, it helps moisturizes the hair strands and accelerates melanin creation by protecting and regulating the sebum glands with its anti-inflammatory properties (10).
According to research, women can control hair loss in women by using a combination of zinc sulfate and calcium pantothenate, according to research (11). In addition, you can prevent and treat greying hair by consuming vitamin B in the required amounts (12). Some of the foods that are good sources of vitamin B5 are:
- Milk.
- Mushroom.
- Eggs.
- Liver.
- Soya.
- Leafy vegetables.
- Whole grains.
- Beans.
7. Vitamin B6:
Vitamin B6 is considered one of the prominent vitamins that reduce female pattern hair loss or alopecia and promotes hair growth naturally (13). However, hair loss can be the result of a deficiency in vitamins B6 and B12. Therefore to reduce hair fall and encourage hair growth, you need to include rich sources in vitamin B6. Some of the foods are:
- Chicken.
- Peanuts.
- Soya beans.
- Wheat germ.
- Pork.
- Bananas.
- Oats.
8. Vitamin C:
Also called ascorbic acid, vitamin C is a water-soluble mineral that is present in some foods naturally. It regenerates other antioxidants within our bossy, including vitamin E, since it is an important physiological antioxidant. In addition, vitamin C helps reduce the signs of aging hair by reducing the oxidative stress in your body (14).
According to studies, insufficient vitamin C intake can cause scurvy, resulting in bleeding around the hair follicles, according to studies (15). Some foods that are rich sources of vitamin C are:
- Grapefruit.
- Strawberries.
- Mandarin.
- Guava.
- Lemon.
9. Vitamin D:
Vitamin is a fat-soluble vitamin that plays a vital role in cell growth, healthy immune function, and calcium regulation in our body. According to research, the deficiency of vitamin D might cause alopecia acreata and disturb the normal postnatal hair follicle cycle, according to research (16). Therefore, you can treat female pattern hair loss or telogen effluvium by using vitamin D supplementation. Our body produces enough vitamin D when exposed to sunlight, but you can also find this vitamin in the following foods you can include in your diet.
- Cheese.
- Yoghurt.
- Milk.
10. Vitamin E:
Vitamin E is rich in antioxidants and is a group of fat-soluble compounds. Tocopherol is the only chemical form of vitamin C that humans can consume. However, it is available in several chemical states. According to a study, the antioxidant activity in the tocotrienols helps reduce oxidative stress in the scalp promoting hair growth (17). Some foods that are rich sources of vitamin E are:
- Dried herbs.
- Sunflower seeds.
- Cooked spinach.
- Peanuts.
- Almonds.
Additional Diet Tips:
With the list of vitamins needed for hair growth, you can easily incorporate them into your diet and reap the benefits.
- 95% of our hair is made up of a protein called keratin and 18 amino acids that play an essential role in the healthy growth of hair. Therefore, consume a diet rich in protein such as paneer, milk, eggs, poultry, Quinoa, and yoghurt.
- There is a chance of an insufficient supply of oxygen to the tissues, which includes the hair follicles when you have a deficiency of iron. Therefore, include iron-rich foods in your diet such as eggs, green leafy vegetables, meat, Guava. You need to consult a doctor if you consider taking supplementation.
- Omega 3 fatty acids are essential in the maintenance of scalp and hair health by keeping them moisturized. Flaxseeds, fatty fish, walnuts are foods that have omega-3 fatty acids in abundance.
- Zinc is yet another mineral that plays an essential role in the healthy maintenance of your body and is needed in small amounts. For example, Zinc helps your body bind proteins and maintain the good health of your hair follicles. Foods rich in Zinc are legumes, whole grains, sunflower seeds, peanuts.
Summary:
Having thick and luscious hair doesn’t have to be a dream anymore. Consuming vitamins in the correct quantity will promote hair growth naturally and maintain growth consistently. We hope this article has provided information about the vitamins that are necessary for hair growth. Do tell us if you found the article helpful.
