The 5 best vitamins and 3 nutrients for hair growth
Still looking for the right vitamins and supplements?
Let us help! We put together evidence-based reviews and brand comparisons of the top vitamins and supplements so you can achieve your health goals.
1. Vitamin A
All cells need vitamin A to grow. 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 keeps the hair healthy.
A diet lacking in vitamin A can lead to a number of problems, including hair loss. While it’s important to get enough vitamin A, you shouldn’t eat too much. Studies show that too much vitamin A can also contribute to hair loss.
Sweet potatoes, carrots, pumpkin, spinach, and kale are all high in beta-carotene, which is converted into vitamin A. Vitamin A can also be found in animal products like milk, eggs, and yogurt. Cod liver oil is an especially good source.
Your hair needs vitamin A to stay hydrated and grow. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods.
2. Vitamin B group
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, those with a deficiency see the best results. However, a deficiency is rare because it occurs naturally in many foods. There is also a lack of data on whether biotin is effective for hair growth in healthy individuals.
Other B vitamins help make red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.
You can get B vitamins from a variety of foods, including: whole grains, almonds, meat, fish, and dark green sea foods.
In addition, animal foods are the only source of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.
B vitamins help transport oxygen and nutrients to your scalp, aiding hair growth. Whole grains, meat, seafood and dark green vegetables are all good sources of B vitamins.
3. Vitamin C
Harmful free radicals can halt growth and age your hair. Vitamin C is a potent antioxidant that helps protect against oxidative stress caused by free radicals. In addition, your body needs vitamin C to make a protein called collagen – an important part of hair structure.
Vitamin C also helps your body absorb iron, a mineral essential for hair growth.
Strawberries, peppers, guava and citrus fruits are all good 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. EASY Vitamins
Low levels of vitamin D have been linked to alopecia areata, a technical term for hair loss. Vitamin D is thought to play a role in hair production, but most research has focused on vitamin D receptors. The actual role of vitamin D in hair growth is unknown. That said, most people don’t get enough vitamin D. You should probably still increase your intake.
Your body produces vitamin D through direct exposure to the sun’s rays. Good dietary sources of vitamin D include: fatty fish, cod liver oil, some mushrooms, fortified foods
The actual role of vitamin D in hair growth is still poorly understood, but a form of hair loss has been linked to a deficiency. You can increase your vitamin D levels through sun exposure or by eating certain foods.
5. Vitamin E
Similar to 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 taking vitamin E supplements for 8 months. The placebo group only increased by 0.1%.
Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E.
Vitamin E helps prevent oxidative stress and promotes hair growth. Good food sources include sunflower seeds, almonds, spinach, and avocados.
6. Iron
Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.
Iron deficiency, which causes anemia, is the main cause of hair loss. It is especially common in women.
Foods rich in iron include clams, oysters, eggs, red meat, spinach, and lentils.
Iron deficiency is a major cause of hair loss, especially in women. The best sources of iron include clams, oysters, eggs, red meat, spinach and lentils.
7. Zinc
Zinc plays an important role in the growth and repair of hair tissue. It also helps keep the oil glands around the hair follicles working properly.
Hair loss is a common symptom of zinc deficiency. Studies show that addressing zinc deficiency with supplementation can reduce hair loss caused by deficiency. However, there are some anecdotal reports that supplementing with too high a dosage can also contribute to hair loss.
For this reason, it may be better to get your zinc from whole foods. Foods rich in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.
The mineral zinc can improve hair growth in people with zinc deficiency. Good sources include oysters, beef, and pumpkin seeds.
8. Protein
Hair is made up almost entirely of protein. Consuming enough is important for hair growth. Animal studies show that a protein deficiency can reduce hair growth and even lead to hair loss.
However, actual protein deficiency is extremely rare in Western countries.
* Invite readers to watch programs broadcast by Vietnam Television on TV Online and VTVGo!
at Blogtuan.info – Source: vtv.vn – Read the original article here
