Just like our bodies, our hair needs essential nutrients to stay healthy and strong. Deficiencies in certain vitamins can make you experience frustrating hair thinning, or in the worst case, hair loss. Listed below are the top 5 vitamins you should incorporate into your routine to maintain the well-being of your hair and keep it thicker than ever.
Table of Contents
Vitamin A
Vitamin A is an essential nutrient needed by cells for growth. It is an antioxidant which is also known as retinol. Vitamin A keeps eyes healthy, aids in tissue development, and boost the immune system. In moderation, it helps the scalp to produce healthy sebum which protects and nourishes the hair. This sebum moisturizes the scalp and keeps your hair healthy. Vitamin A can add more protection and strengthen the hair which reduces the risks of breakages.
Vitamin A can be found in animal products like yogurt, milk, and eggs. It can also be found in fresh produce such as carrots, sweet potatoes, spinach, kale, and pumpkins.
Take note that too much Vitamin A can be dangerous and may even contribute to more hair loss. It’s fat-soluble which makes it harder for the body to flush out from the system. Be sure to measure your intake to prevent an overdose of Vitamin A.
Vitamin C
One of the common cause of hair loss is the lack of iron. Vitamin C plays a vital role in absorbing iron in the body, and this is what helps keep the hair strong and healthy. The more Iron is absorbed into the blood, the bigger the chance your hair can grow thicker. It is a powerful antioxidant that prevents hair from getting damaged by oxidative stress by free radicals.
This vitamin is also one of the most effective nutrients that can promote hair thickening. It helps in the production of the body’s collagen, which is a vital ingredient in the hair structure. Asides from this, vitamin C can prevent the hair from getting dry and turning grey. It also lowers the production of protein DKK-1 which causes baldness.
Deficiency in Vitamin C can make your hair weak and brittle and eventually become prone to shedding. It is necessary to add this vitamin in your daily diet to maintain your healthy hair. Tomatoes, citrus fruits, leafy greens, strawberries, guavas, and red bell pepper are foods rich in vitamin C.
Vitamin E
This is also known as Alpha-Tocopherol. It is a fat-soluble and anti-inflammatory vitamin. Vitamin E is widely known in the beauty business because of its many benefits to improve the appearance. When this is used on the scalp, damaged hair follicles are repaired, and inflammation is reduced – this makes the hair follicles healthier and eventually promote hair growth.
Vitamin E can help balance many variables to ensure healthy and strong hair growth. It moisturizes the scalp and gets rid of excess oils that may block hair follicles. This vitamin also helps regulate blood circulation in the scalp which effectively promotes hair growth. Just like Vitamin A, it is also a rich antioxidant that neutralizes free radicals which cause damage to the hair.
You can supply your body with this vitamin from foods such as almonds, sunflower seeds, peanut butter, avocado, and kiwi. Vitamin E can be found in various forms – pills, dietary supplements, and shampoos.
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Vitamin B7 (Biotin)
If it comes to achieving a lustrous and thick hair, Vitamin B7 is what should be taken. Aside from metabolizing fats and carbs, it is linked to improved hair – repairs brittle strands and boost its texture and health. It can also strengthen the hair because it helps in breaking down protein.
A diet filled with sufficient Biotin will provide an extra layer of protection on the hair to reduce damage from the sun. Some foods that are biotin-rich are eggs, nuts, mushrooms, avocados, salmon, and yeast. Be sure to add these foods in your diet for a thicker, longer hair.
Vitamin D
Vitamin D, especially vitamins D2 and D3 (also known as calciferol ), are both relevant for the well-being of your hair. They play an important role in the process of replacing old cells that are no longer functional. They activate the cells within the hair shafts and nourishes the hair follicles. A deficiency of vitamin D can cause changes in the growth cycle and can shrink hair follicles, causing hair loss.
You can get vitamin D through sun exposure and fortified foods like egg yolks, oily fish, and red meat. Be sure to meet your daily requirement of this vitamin, not just for the well-being of your hair, but also for the overall health of your body.
Bottom line
These vitamins are important if you want to maintain your hair growth and keep it thick. However, people may tend to fail and not get the required dosage. Be sure to incorporate foods containing these vitamins into your daily routine. Deficiencies in large doses of vitamins and minerals may lead to hair thinning and hair loss. If this happens, it is best to consult with a professional.
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