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The Best Supplements And Vitamins For Hair Growth

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Many people ask about vitamins and minerals supplementation and diet to help prevent or manage hair loss and other dermatological conditions. It is often difficult to answer these questions due to the many contradicting and inconsistent pieces of evidence. There are many reasons to believe that micronutrients play a role in non-scarring hair loss. Micronutrients play a significant role in normal hair follicle cycles. They also play a role in cell turnover. This is a common occurrence in matrix cells of the follicle bulbs that are rapidly dividing. Alopecia management is an essential aspect of dermatology due to the high incidence of hair loss and its impact on patients’ lives. A dynamic area of research is the role of diet and nutrition in treating hair loss. This review will discuss the role of vitamins, and minerals, such as vitamins A, B, vitamin C, and vitamin D, in treating non-scarring hair loss. In July 2018, a broad literature search was conducted on PubMed and Google Scholar to compile articles about the relationship between vitamins, minerals, and hair loss. Vitamins and minerals, as well as micronutrients like vitamins and minerals, play an important role in hair follicle development. They also help with immune cell function. A modifiable risk factor for alopecia development, prevention, and treatment may be a deficiency in micronutrients. 

Vitamins And Supplements That Promote Hair Growth And Health

Healthy hair is often viewed as a sign that you are beautiful or healthy. Hair, like any other part of the body, requires a variety of nutrients to grow and stay healthy.

Hair loss can be linked to many nutritional deficiencies.

Hair growth can be affected by genetics, age, and hormones. However, it is crucial to get the proper nutrients. Here are five vitamins and four other nutrients that could be vital for hair growth.

B vitamins

Biotin is one of the most important vitamins for hair growth. Research shows that hair loss can be linked to biotin deficiencies.

Biotin can be used to treat hair loss, but only those who are deficient will see the best results. Deficiency is rare, however, as it can be found naturally in many foods. It is not known if biotin is effective in hair growth for healthy people.

Other B vitamins are important in the creation of red blood cells. These cells carry oxygen and nutrients to hair follicles and scalp. These are essential for hair growth.

B vitamins can be found in many foods, such as:

  • Whole grains
  • Almonds
  • Meat
  • Fish
  • Seafood
  • Dark, leafy greens

Animal foods are the best source of vitamin B12. Consider taking a vitamin supplement if you are a vegetarian.

Vitamin A

Vitamin A is essential for cell growth. Hair, which is the fastest-growing tissue in the body, requires vitamin A.

Vitamin A helps the skin glands produce an oily substance called Sebum. Sebum moisturizes hair and keeps it healthy.

Vitamin A deficiency can lead to hair loss (source).

Vitamin A is essential, but not too much. Too much vitamin A can lead to hair loss .

Beta-carotene is a compound that’s converted into vitamin A. Sweet potatoes, sweet potatoes, carrots, and pumpkins are all rich in beta-carotene.

Vitamin A is also found in animal products like milk, eggs, yogurt, and other dairy products. Cod liver oil is an excellent source.

Vitamin D

Low levels of Vitamin D can lead to alopecia.

Although vitamin D may play a role, most research is focused on vitamin D receptors. It is not known what vitamin D does to promote hair growth.

However, the majority of people don’t have enough vitamins.

Vitamin D is made by direct sunlight contact. These are good sources of vitamin D:

  • Fatty fish
  • Cod liver oil
  • Some mushrooms
  • Fortified foods

Vitamin C

Hair can age and block growth by sustaining free radical damage. Vitamin C, a powerful antioxidant, helps to protect against the oxidative damage caused by free radicals.

Your body also needs vitamin C to make collagen, which is an important component of the hair structure.

Vitamin C is also important for your body to absorb iron, which is necessary for hair growth.

Vitamin C is found in citrus fruits, strawberries, peppers, and guavas.

Vitamin E

Vitamin E, which is similar to vitamin C, can prevent oxidative stress.

One study found that people who had lost their hair experienced a 34.5% increase in hair growth when they took vitamin E for eight months.

The placebo group saw a 0.1% increase in their performance.

Vitamin E is found in sunflower seeds, spinach, almonds, and Avocados.

Zinc

Zinc is vital for hair tissue repair and growth. Zinc also keeps the oil glands around hair follicles functioning properly.

Hair loss is a common sign of zinc deficiency. Studies have shown that zinc deficiency can be treated with supplementation.

There are reports that excessive supplementation can lead to hair loss.

It may be more beneficial to get your zinc from whole foods. Zinc-rich foods include beef, eggs, chicken, salmon, wheat germ, and pumpkin seed.

Protein

Hair almost exclusively consists of protein. Hair growth is dependent on how much protein you consume.

Studies on animals have shown that protein deficiencies can lead to decreased hair growth

However, protein deficiency in Western countries is rare.

Iron

Red blood cells transport oxygen to your cells through iron. Iron is essential for hair growth and many other bodily functions.

Hair loss is often caused by iron deficiency. It is more common in women.

Iron-rich foods include eggs, clams, and red meats.

Omega-3 Fatty Acids

Sheth says these fats are a good source of protein that can increase the strength of your hair strands. Tuna, salmon, mackerel, and sardines are all excellent options.

What Side Effects Can Vitamins Have On Hair Growth?

You may be thinking: Is it harmful to take hair growth vitamins and supplements in case they end up helping? Unfortunately, this is not how vitamins work in healthy people. Even if your body had triple all the vitamins it needs (um, doesn’t), the hair growth benefits wouldn’t be tripled or even twice.

Why? Burg explains that “your body retains only the vitamins it requires and then gets rid of the rest,” It’s like pouring water into 100 percent empty glasses. If you are missing essential nutrients, then you will usually have to urinate soon after you consume them.

 

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