Vitamins for Faster Hair Growth
A healthy-looking hair is a sign of good health or beauty. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. In fact, many nutritional deficiencies are linked to hair loss. While factors such as age, genetics, and hormones also affect hair growth, optimal nutrient intake is the key.
Below are 5 vitamins and 3 other nutrients that may be important for hair growth.
1. Vitamin A
All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body. Your hair needs vitamin A to stay moisturized and grow.
Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy.
Diets deficient in vitamin A may lead to several problems, including hair loss.
Source: Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A.
Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source.
Warning: While it’s important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss. Consult your doctor before taking Vitamin A as a supplement.
2. B-Vitamins
The B-complex vitamins include B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folate), and B-12 (cobalamin).
Biotin:
The best-known vitamin 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 who are deficient have the best results. However, a deficiency is very rare because it occurs naturally in a wide range of foods. There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals.
Folic Acid:
Folic acid, or folate, helps all tissues grow and various cells work including hair. Folic acid is beneficial for hair to grow longer at a faster rate. Folic acid deficiency can lead to gray hair, including poor hair growth.
Other B-vitamins, such as Vitamin B12 help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.
Source: You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood, and dark, leafy greens.
Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.
3. Vitamin C
Free radical damage can block the growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, your body needs vitamin C to create a protein known as collagen — an important part of the hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Source: Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin C.
4. Vitamin D
Low levels of vitamin D are linked to alopecia, a technical term for hair loss. Research also shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow. Vitamin D is thought to play a role in hair production, but most research focuses 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 and it may still be a good idea to increase your intake.
Source: Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and fortified foods.
5. Vitamin E
Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months. The placebo group had only a 0.1% increase.
Source: Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E. Vitamin E oil are topically applied directly onto the scalp in the belief that it will speed cell regeneration of the follicles.
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 a major cause of hair loss. It’s especially common in women.
Source: Foods high in iron include clams, oysters, eggs, red meat, spinach, and lentils.
7. Zinc
Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency. Studies show zinc supplements reduce hair loss caused by zinc deficiency.
Source: Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.
Warning: There are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss. For this reason, it may be better to get your zinc from whole foods. Consult your doctor before taking zinc as a supplement.
8. Protein
Hair is made almost entirely of protein. Consuming enough is important for hair growth. Animal studies show that protein deficiency may decrease hair growth and even lead to hair loss.
However, actual protein deficiency is extremely rare in Western countries.
Should You Take a Hair Supplement?
Food is the best source of the vitamins you need for hair growth. However, if you fail to get enough in your diet, supplements may be helpful.
According to research, supplements work best in individuals who are already deficient. Furthermore, large doses of vitamins and minerals can be harmful if you aren’t deficient. So asks your doctor to determine if you have a deficiency or not. Doctors should be consulted before taking fat-soluble vitamins like A, D, E, and minerals like Zinc and Iron as supplements.
At the end of the day, the best way to get these nutrients is by eating a balanced, real food-based diet that includes plenty of nutrient-dense foods.
