Beautiful hair plays a vital role in the personality of the person.
Many people see them as a sign of beauty and good health.
Like every other part of our body, the hair also needs specific nutrients to grow healthy.
Hair loss has been linked to various nutrient deficiencies.
Following are some factors that may be the reason for your hair problems.
- Genetics
- Age
- Hormones
Optimum nutrient intake is essential for maintaining healthy growth and glow of our hair
Following is a list of 5 vitamins that play a primary role in the growth of our hair, strengthen them and give them a glowing look
Also Read: 5 ways to boost collagen
VITAMIN A
Vitamin A tops our list as it is required by all the cells for their growth. Hair is the fastest growing tissue in the human body, which makes it highly dependent on vitamin A making it one of the best vitamins for hair growth.
Vitamin A helps the skin glands to maintain an oily substance called sebum. Sebum helps the scalp to stay moisturized and maintain healthy growth (1)
A body deficient in Vit A may have hair loss problems (2)
Balance is the law of nature and too much of anything can be extremely dangerous, similarly too much of Vit A is also bad for hair health and studies have shown that it may lead to hair loss (3)
SOURCES OF VITAMIN A
| VEGETABLES | DAIRY PRODUCTS |
| Sweet potatoes | Milk |
| Pumpkin | Egg |
| Spinach | Yoghurt |
| kale | Cod Liver oil |
B-VITAMINS
Biotin is the best nutrient for hair growth and reducing hair loss, which is one of the B-vitamins.
According to a research hair loss is directly related to hair loss (4)
Deficiency of biotin is very rare as it is found it a variety of foods although it is used as an alternative hair loss treatment; people with biotin deficiency have the best result with this treatment.
Also Read: Eyelash Growth: Know the Facts
Other Vit B helps create red blood cells which take oxygen and other nutrients to the scalp which in turn regulate various processes important for hair growth.
SOURCES
- Almonds
- Meat
- Fish
VITAMIN C
Free radicals can block and damage the growth of our hair and cause it to age.
Vit C is a very powerful antioxidant which helps eliminate free radicals and ensures healthy growth for our hair (5)
Vit C also plays an essential role in producing a protein called collagen, which is an important part in the hair structure.
Vit C also helps to absorb iron which is also a significant mineral in hair growth.
SOURCES
- Peppers
- Strawberries
- Guavas
- Citrus Fruits
VITAMIN D
Deficiency of Vit D is linked to alopecia, a technical term for hair loss (6)
Vit D also plays a role in the development of new follicles, which are tiny pores in our scalp in which hair grows (7)
The actual role of Vit D in hair growth is not fully known but it is thought to play a role in hair production
It may be a good idea to increase ones Vit D intake as most people suffer from Vit D deficiency.
Also Read: How to look younger
SOURCES
- Our bodies produce Vit D through direct contact with sunlight
- Fatty fish
- Cod liver oil
VITAMIN E
Just like Vit C, Vit E is an antioxidant that can help reduce oxidative stress.
According to research, people suffering from hair loss problems experienced a 35% increase in hair growth after being supplementing with Vit E for 8 months (8)
Whereas, the placebo group had a 0.1% increase (8)
SOURCES
- Sunflower seed
- Almonds
- Spinach
- Avocados
SHOULD YOU TAKE A HAIR SUPPLEMENT?
Food is the primary source of all the vitamins and other nutrients needed for hair growth.
If we fail to provide our body with all the nutrients required for healthy hair growth, supplements may come very handy as they are easily available and contain a variety of nutrients at a single go.
According to a study, supplements work best on those who are already deficient (9)
On the other hand, excessive doses of vitamins and minerals can also be harmful, if the recipient is not deficient so it is strongly suggested to consult a doctor to determine if you have a deficiency or not.
