Most people have trouble growing thick, long hair. Many people do not have the financial capacity to frequently spend large sums of money on hair care treatments. However, there is a cure: taking vitamins to promote hair growth. That is correct! Eating the appropriate vitamins will help your hair health instead of visiting salons for routine hair maintenance and care procedures. Don’t trust us? Read on to learn more.
While going to the hairdresser, caring for your hair, and exercising patience is vital, we frequently undervalue the significance of nutrition.
It is true what people say: Having healthy hair is a sign of being in excellent health. A diet that is well-balanced and has the right amounts of lipids, carbohydrates, vitamins, proteins, minerals, water, and fiber promotes both good health and healthy hair.
The three most important nutrients for hair are proteins, minerals, and vitamins. When taken in the right amounts, they promote quick and wholesome hair growth. 90% of what you need to do to get the long, gorgeous hair you want is to eat the right foods.
See how the vitamins on the list below can support the growth of strong, healthy hair. Read on to learn more.
Essential Vitamins For Hair Growth
Vitamin A
One of the four fat-soluble vitamins is vitamin A. According to studies, it is crucial for the growth of epithelial tissues like skin, hair, and sebaceous glands. Sebum production is optimal with adequate vitamin A intake, which helps to nourish the scalp for strong hair growth.
According to a different study, a vitamin A deficit may cause alopecia.
Vitamin A must be consumed in sufficient amounts, but too much of it can damage hair follicles and cause hair loss.
Foods high in vitamin A
- The sweet potato
- Spinach, carrots, milk, and dried apricots
- Mangoes
Vitamin B
1. Vitamin B12
The development of red blood cells depends critically on vitamin B12, says Dr. K. Harish Kumar, MD, DVL. All body tissues, including the hair, receive oxygen from these red blood cells.
According to studies, if the min B12 levels are within the normal range, there is a chance for the best possible hair growth.
Foods High In Vitamin B12
- Cheese
- Whey powder
- Milk
- Yogurt
- Biotin
Biotin brings to the family 12 vitamins known as vitamin B.
A study was done to determine how well biotin promotes hair growth. The results showed that biotin treatment improved the hair and nail growth of 18 patients.
Children with a biotin deficiency may have unmanageable hair. Hair loss all over the body and thinning hair are other signs.
But there isn’t much information available on how well biotin works for healthy people.
2. Foods high in Biotin
- Mushrooms
- Avocados
- Eggs
- Peanut butter
- Yeast
- Sunflower seeds
- Sweet potato
- Cauliflower
- Raspberries
- Bananas
- Walnuts
- Almonds
3. Folic Acid (Folate)
A water-soluble B vitamin is called folate. The vitamin used in dietary supplements, folic acid, has undergone complete oxidation.
It aids in the production of red blood cells, which guarantee the delivery of oxygen to all tissues, including those responsible for hair growth. In addition to regenerating hair follicle cells, it also delays greying and hair loss.
Foods high In Folate
- Kale
- Spinach
- Black-eyed peas
- Lettuce
- Brussels sprouts
- Green peas
- White beans
- Asparagus
- Beets
Vitamin C
Ascorbic acid is another name for vitamin C. It is a mineral that is water soluble and found naturally in several foods. It is a crucial physiological antioxidant that helps the body replenish other antioxidants, such as vitamin E.
Research is ongoing to determine if vitamin C’s antioxidant content, which lessens oxidative stress and may prevent or postpone the onset of some malignancies, limits the harmful effects of free radicals.
The oxidative stress blockage can also slow aging additionally, research indicates that scurvy can be brought on by inadequate vitamin C intake. Corkscrew hairs and bleeding surrounding hair follicles may happen as a result.
Foods high In Vitamin C
- Lemon
- Guava
- Mandarin
- Strawberries
Vitamin D
A fat-soluble vitamin is vitamin D. Calciferol (vitamin D3), cholecalciferol, ergocalciferol (vitamin D2), and ergosterol are some of its alternate names (provitamin D2).
It is crucial for the control of calcium, a strong immune system, and cell proliferation.
Alopecia areata may be brought on by low vitamin D levels, according to research. Its absence could interfere with the typical postnatal hair follicle cycle.
Another study discovered that alopecia areata can be treated with topical vitamin D analogue (synthetic vitamin D ointment that you spread on your skin).
Patients with alopecia areata, female pattern haianalogor telogen effluvium may benefit from taking vitamin D supplements. To assess the function of vitamin D supplementation in alopecia, however, more research involving bigger patient populations is necessary.
Unknown is the precise connection between vitamin D and hair development. Although our bodies naturally manufacture vitamin D after being exposed to sunlight, it can also be found in the foods listed below.
Foods high In Vitamin D
- Cheese
- Milk
- Yogurt
Vitamin E
A class of fat-soluble substances known as vitamin E are high in antioxidants. There are several different chemical forms of it, but only the tocopherol form is fit for human consumption.
A study was done to see how tocopherol affected 21 people who were experiencing hair loss. At the conclusion of the 8-month study period, the data revealed a considerable improvement in the quantity of Afters. This is due to the fact that tocotrienols’ antioxidant activity reduced oxidative stress in the scalp.
Foods High In Vitamin E
- Almonds
- Peanuts
- Dried plants
- Cooked spinach
- Sunflower seed
