The best vitamins to stimulate hair growth
- Vitamin A moisturizes your hair
- The B vitamins stimulate healthy hair growth
- Vitamin C prevents your hair from going gray
- Vitamin D helps prevent hair falling out
- Vitamin E protects your hair from sun damage
Although all those hair care products can really help make your hair look and feel wonderful, there is no substitute for healthy nutrition. As all the experts point out, your hair needs nutrients such as Vitamins A, B, C, D, and E because they are essential to keeping your hair moisturized, protected from damage, and healthy. Any deficiency can lead to hair fall or loss and cause your hair to age faster than it should.
To get those locks looking lustrous, it’s important not only to use suitable products to care for hair from the outside, but also to nourish your lovely tresses from the inside. That’s why the focus is more and more on making sure that your diet provides the nutrition your hair needs. It’s also important to know that some vitamins are actually more important than others when it comes to your hair. So, we’ll tell you what you need to know.
The top 5 vitamins for your hair
- Vitamin A keeps your system well oiled
This vitamin has a key role in keeping hair growth functioning, quite literally, like a well-oiled machine. Vitamin A is the nutrient responsible for the production of sebum, a natural oil produced by the body to keep hair and skin moisturized. Sebum is what makes sure your hair doesn’t become dry when left to its own devices. The glands that produce this nutrient, the sebaceous glands, are found near the roots of hair, in the layer of skin known as the dermis, and they need a supply of fat-soluble Vitamin A to be able to function normally. That’s why, if you want soft and silky hair, it’s important to include the following in your diet:
- Yellow fruits and vegetables
- Dark green leafy vegetables
- Milk and fortified cereals
- Cod liver oil
- The B Vitamins keep your hair growing
To have healthy hair, you need a foundation of the B vitamins. Research on biotin, a B vitamin, has found that a lack of these vitamins can cause hair fall. A deficiency of B12 in childhood has also been tied to premature graying of hair. That’s why you need to include fish, meat, milk and eggs in your diet. B12, particularly, is found in the following products:
- Organs meat
- Vitamin C provides anti-aging defense
Vitamin C is important for the production of collagen, and can be widely found in all citrus fruits and yellow and orange vegetables, as well as in berries, broccoli, cauliflower, tomatoes, potatoes and sweet potatoes. Collagen is a protein found in your hair shaft and it acts as a building block of the hair itself, thus boosting hair growth. In addition to this action, Vitamin C has antioxidants which play a key role to protect the body from damage caused by free radicals by neutralizing them. A lack of such non-enzymatic antioxidants would trigger progressive deterioration and damage to cellular structure, which means signs of aging. The result of this would be diminished hair production, graying hair and alopecia.
- Vitamin D prevents alopecia
A link between a vitamin D deficiency and hair loss or alopecia has been found by researchers. This vitamin is important for maintaining immunity as well as being involved in the growth of cells and differentiation. Studies on animals have found that the therapeutic use of the vitamin on test subjects showed potential for promoting the growth of hair in those affected with hair fall problems linked to alopecia areata.
Researchers have noted a link between inadequate vitamin D intake and alopecia or hair loss. The vitamin is an important immune regulator and is also involved in cell growth and differentiation. Studies with animal test subjects found that they benefitted from therapeutic use of the nutrient, proving its potential for promoting hair growth in those with alopecia areata- linked hair fall issues. More research is needed, however, to confirm that the use of Vitamin D is a safe and effective therapeutic treatment of hair loss on human subjects. Dietary sources of vitamin D include cheese, egg yolks, beef liver as well as fatty fish like tuna, mackerel, and salmon. Another, equally important, way to make sure your body can produce this vitamin internally is to get some exposure to sunlight every day
- Vitamin E keeps you protected
vitamin E is a popular ingredient of many cosmetic products and is invaluable for your hair as well. It helps protect your hair from damage caused by the sun or oxidative stress, from exposure to harsh UV radiation. A study found that an 8- month period of taking Vitamin E supplements resulted in an increase in hair growth of 34.5 % among test subjects affected with alopecia. Vitamin E is similar to Vitamin C in that they are both antioxidants and part of the body’s defense against damage caused by free radicals, going gray, and alopecia or diminished hair production. You can get Vitamin E from foods such as:
- Leafy green vegetables
The negative aspects of a Vitamin deficiency
- Research has found a link between hypopigmentation of hair, usually known as graying, and a vitamin deficiency of vitamins like B12 and D3
- Getting less of these vitamins that the recommended daily allowance can not only cause a number of other health problems but can cause your hair to suffer, too. Actually, not getting enough of these vitamins can lead to your hair aging faster than if you had the protective benefits of these nutrients.
- In addition to each vitamin’s individual role, they are also antioxidants with a far reaching protective effect for your hair. They can shield hair from toxins to which it is exposed that otherwise would hasten damage and aging.
- To put it differently, without the support they provide, you could end up with hair that is drier, more brittle and more susceptible to breakage and falling. Or you could be faced with hair that is prematurely gray or graying at a faster than normal pace, or even all of the above, if you happen to be especially unlucky.