Commercial products like shampoos can not fulfill the nutrient deficiency of your hair. Keeping your hair healthy and moisturized has more to do with your eating habits. Dietary deficiency of vitamins can lead to hair damage and loss of hair too. However, some factors like aging, hormones, and genetics may also prevent the healthy growth of hair. Intake of essential vitamins is the only key to attain your desired hair goals.
Check out the essential vitamins to add to your diet for healthy hair growth.
Ascorbic acid, a.k.a vitamin C, is highly beneficial not only to hair growth but the body as well. Vitamin C produces collagen, which leads to hair growth and keeps your skin glowing. Good sources for vitamin C are strawberries, citrus fruits, kiwi, pineapple, tomatoes, and many other supplements.
Recommended daily intake: 45-400 milligrams.
Benefits of taking Vitamin C
- Combat loss of hair
- Fights dandruff
- Prevents greying of hair at the premature stage
- Prevent hair from becoming thin, brittle, and weak
- It prevents skin from sun damage and treats sunburns
- Improves quality and texture of the skin
Vitamin A, also called retinol, contributes to faster hair growth. The fastest-growing tissue in your body, i.e., hair, requires Vitamin A as it helps in cell generating and improves scalp health. In addition, with antioxidant properties, Vitamin A helps repair and moisturizing hair. Good sources of Vitamin A are dark leafy vegetables, tuna, fruits, cereals, eggs, etc.
Please note excess intake of Vitamin A may have repercussions on your health, even loss of hair.
Recommended daily intake: 900mcg – men
Benefits of Vitamin A
- Builds new cells
- Improves immune system
- Improves skin and scalp health
- Good for moisturizing hair
Vitamin B plays an essential role in creating red blood cells, which carry nutrients and oxygen to the scalp and lead to hair follicles generating new hair.
Among the 8 B Vitamins, biotin or Vitamin H is a highly recommended alternative treatment for hair loss. Good sources for Vitamin B are egg yolk, mushrooms, whole grains, bananas, etc.
Recommended daily intake: 30-100 micrograms
Benefits of Vitamin B
- Improves hair and nails health
- Best to treat loss of hair
- Provides required nutrients to the scalp
Vitamin E is well-known for its antioxidant property, which helps to fight radicals. Vitamin E is beneficial for strengthening the hair follicle’s cell membrane, reducing the amount of hair falling out every day. The antioxidant feature of Vitamin E helps in preventing oxidative stress. Intake of vitamin A leads to increased blood flow (oxygenation), thus curing damaged hair. Good sources of Vitamin A are mangoes, sunflower oil, avocado, broccoli, dark leafy veggies, etc.
Recommended daily intake: 15 mg
Benefits of Vitamin B
- Antioxidant properties
- Keeps scalp hydrated
- Treats hair loss or baldness
- Moisturizes skin
Vitamin D is well known for its richness in calcium and magnesium content, promoting bone health. However, it has been found to essentially help in the growth of hair follicles in the scalp. Although the sun is the best natural source of Vitamin D, it is beneficial for other healthy lifestyles. Good sources of vitamin d other than sun are fatty fish, fortified food, cod liver, etc.
Recommended daily intake: 10-20 micrograms
Benefits of Vitamin D
- Keeps bones and teeth healthy
- Prevents hair loss
For hair tissue growth and repair, zinc becomes vital for the body. Good sources for zinc are wheat germ, spinach, beef, pumpkin seed, red meat, etc.
Recommended daily intake: 11mg – men
8mg – women
Hair follicles being made entirely of protein, you would not like to avoid it. Deficiency of protein leads to loss of hair and decreased hair growth. Good sources of protein are poultry products, dairy products, seafood, etc.
Recommended daily intake: 56 grams – men
46 grams- women
Food is the best source of vitamins. However, you may prefer other supplements to avoid a deficiency of any vitamin. The deficiency of vitamins leads to thinning and hair loss, preventing them from healthy growth. Additionally, please don’t forget to consult your doctor for the best recommendations on healthy hair growth.