According to the American Academy of Dermatology Association, it is normal to lose between 50 to 100 hairs per day. However, if you are losing more hair on a regular basis, other factors may be the cause. Hair loss can result from geneticsmedical conditions, stress and vitamin deficiencies.
Diet plays a crucial role in the development of healthy hair. If you are severely deficient in essential nutrients such as vitamin A, C, D, E, zinc, protein, fatty acids and biotin, it can lead to hair loss.
With the right diet, you could have thicker, healthier hair. Keep reading to find out which vitamins are best for hair growth.
Which vitamins are good for hair growth?
Vitamins do a lot of amazing things for hair: They can help cell growth, prevent free radicals from damaging it, stop it from graying prematurely, and nourish growth-stimulating follicles.
Here are the best vitamins for hair growth and thickness.
Biotin, also known as vitamin B7, stimulates keratin production to increase follicle growth. Biotin deficiencies tend to be rare, with those diagnosed with biotinidase deficiency being the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes, and seeds.
The recommended intake is 30 micrograms for adults per day.
Hair cells are the fastest growing party from the body. It is logical, then, that vitamin A is the perfect fuel for this growth. When your body absorbs vitamin A, it produces sebum. It is an oily substance that hydrates your scalp, keeping it and your hair follicles healthy. Vitamin A deficiency can lead to hair loss.
If you are looking to consume more vitamin A, you will want to consume foods high in beta-carotene, which converts into vitamin A. Foods high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach, and kale. You can also find it in cod liver oil, eggs, yogurt, and milk.
The recommended daily intake of vitamin A is up to 900 mcg for men and 700 mcg for women.
Oxidative stress is one of the major contributing factors to hair loss. It happens when we have an imbalance of free radicals and antioxidants in our body, which can lead to an electronic imbalance that can lead to hair loss.
The solution is to eat foods with vitamin C. Your body has antioxidants that reduce free radical damage to hair by balancing their electrons when you do. In addition to balancing the scales, vitamin C helps your body to produce collagen (prevents hair from graying prematurely) and iron absorbing which can help hair growth. Smoking, drinking alcohol and having a bad diet can lead to vitamin C deficiency.
Daily intake of vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Socket too much vitamin C could lead to heartburn, muscle cramps, fatigue, flushing of the skin and possibly kidney stones.
To get more vitamin D, you can incorporate fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms into your diet. Alternatively, you can catch a few midday sun rays.
600 IU of vitamin D is the recommended dose for adults. Socket too much vitamin D could lead to nausea, weight loss, disorientation and heart rhythm problems.
Vitamin E contains the same antioxidant prowess as its vitamin C counterpart. This means it can curb oxidative stress by balancing the level of electrons in free radicals. People most susceptible to vitamin E deficiencies include those with health conditions such as Crohn’s or cystic fibrosis.
Vitamin E is an effective method to treat hair loss. A small study found that people taking vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds, spinach, avocados and almonds.
If you are considering going the supplemental route, the recommended nutrient allowance is 15 milligrams per day.
Iron fuels hemoglobin production, a protein found in your body’s red blood cells. These cells deliver oxygen to cells throughout your body, helping them repair and grow. A iron deficiency can lead to hair loss, with women being the most susceptible.
You will find iron in foods like eggs, red meat, lentils, spinach, oysters and clams. If your doctor recommends it, you can take an iron supplement.
The recommended daily iron intake is 45mg. Keep in mind that taking too much iron can lead to constipation, stomach pain, and vomiting.
Zinc promotes hair growth and maintains the proper functioning of the sebaceous glands surrounding the follicles. If you have a Zinc deficiency, you may experience hair loss. Those most susceptible to zinc deficiency are those who drink alcohol excessively, people with Crohn’s disease, pregnant or breastfeeding women and people with chronic kidney disease.
You can find zinc in many common foods like beef, spinach, wheat germ, pumpkin seeds, oysters, and lentils. The recommended daily dose of iron is 11 mg for men and 8 mg for women. Taking too much could lead to loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How long do hair growth vitamins take to work?
Hair supplements are not overnight solutions. It may take months before you notice small improvements. Remember that the success rate depends on the cause of hair loss, your diet, genetics, and other factors.
At the end of the line
Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume. However, they are not a one-size-fits-all solution. You’ll want to see your doctor if your hair loss stems from stressful environments, underlying medical conditions, or genetic factors, as they can create a targeted treatment plan that may include vitamins.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.