Having strong, shiny, and voluminous hair is a dream for many of us.
While genetics play a role in hair health, there are several factors that we can control, including our diet. Nutritional deficiencies can contribute to hair loss and slow hair growth. However, by incorporating specific vitamins into our daily routine, we can promote healthier hair growth.
In this blog post, we will explore the essential vitamins for hair growth and how they can revitalize your locks.
Deficiencies in nutrients including some B vitamins, vitamin D, vitamin C, iron, and zinc can cause hair loss, and boosting these vitamins can help to grow hair.
B Vitamins
B vitamins play a crucial role in maintaining the health of your hair. They are involved in various processes that support hair growth, such as the production of red blood cells, which carry oxygen and nutrients to the hair follicles. Here are some of the key B vitamins that are known to promote hair growth:
Biotin (B7)
Biotin is often associated with hair growth and is commonly included in hair growth supplements. It helps in the production of keratin, a protein that forms the structure of hair strands.
Niacin (B3)
Niacin improves blood circulation to the scalp, ensuring that the hair follicles receive an adequate supply of oxygen and nutrients. It also helps in the synthesis of DNA and promotes overall scalp health.
Pantothenic Acid (B5)
Pantothenic acid helps in the utilization of other vitamins, such as Biotin, and supports the formation of new hair cells. It also helps to keep the scalp healthy.
Vitamin B6
Vitamin B6 plays a role in protein metabolism, which is essential for hair growth. It helps in the production of melanin, the pigment responsible for hair color, and aids in the absorption of other nutrients.
Vitamin B12
Vitamin B12 is involved in the formation of red blood cells, which transport oxygen and nutrients to the hair follicles. It also helps in the maintenance of the myelin sheath, which protects nerve fibers in the scalp and promotes hair health.
Vitamin D
Vitamin D is a crucial nutrient that plays a role in various bodily functions, including hair health. While there is some evidence suggesting a link between vitamin D deficiency and hair loss, it’s important to note that the relationship is complex, and more research is needed to fully understand the connection.
Vitamin D receptors are present in hair follicles, and studies have indicated that vitamin D may play a role in promoting hair follicle cycling and hair growth. Additionally, it has been observed that individuals with certain types of hair loss, such as alopecia areata, tend to have lower levels of vitamin D compared to those without the condition.
Iron
Iron deficiency is a known cause of hair loss, and ensuring adequate iron levels is important for maintaining healthy hair growth. Iron is a mineral that is necessary for the production of hemoglobin, a component of red blood cells that carries oxygen to the body’s tissues, including the hair follicles.
When iron levels are insufficient, a condition called iron deficiency anemia can occur.
In this condition, the body lacks an adequate supply of iron to produce sufficient hemoglobin, leading to decreased oxygen delivery to the hair follicles. This can result in weakened hair strands, increased shedding, and slow hair growth.
Zinc
Zinc is an essential mineral that plays a crucial role in numerous bodily functions, including hair health. It is involved in cell division, protein synthesis, and immune function, all of which contribute to healthy hair growth. While zinc deficiency is relatively rare, inadequate levels of zinc can potentially contribute to hair loss.
Zinc deficiency has been associated with hair thinning, hair loss, and even conditions like alopecia areata, where hair loss occurs in patches. The exact mechanisms by which zinc affects hair growth are not fully understood, but it is believed to influence the hair follicle cycle and the structure of hair proteins.
Increasing your intake of zinc-rich foods can help. Good dietary sources of zinc include seafood (such as oysters, shrimp, and fish), red meat, poultry, beans, nuts, seeds, whole grains, and dairy products.
How To Include Vitamins For Hair Growth In My Diet
Adjusting your diet to include more vitamins is the best way to include these in your diet. For more check out the post on Best Foods For Hair Loss
Biotin (B7): Biotin-rich foods include eggs, salmon, avocados, nuts (especially almonds), seeds (such as sunflower and flax seeds), and sweet potatoes.
Niacin (B3): Poultry (chicken and turkey), fish (such as tuna and salmon), peanuts, mushrooms, and green peas.
Pantothenic Acid (B5): Incorporate pantothenic acid by including foods like chicken, turkey, beef, whole grains (such as brown rice and quinoa), legumes (like lentils and chickpeas), and avocados in your meals.
Vitamin B6: Include vitamin B6-rich foods such as poultry (chicken and turkey), fish (like salmon and tuna), bananas, potatoes, spinach, and sunflower seeds in your diet.
Vitamin B12: Consume foods rich in vitamin B12, including meat (beef, lamb, and poultry), fish (such as salmon and trout), dairy products (milk, cheese, and yogurt), and eggs.
Vitamin D: While it’s challenging to obtain sufficient vitamin D from diet alone, include foods like fatty fish (such as salmon and mackerel), fortified dairy products (milk, yogurt, and cheese), fortified plant-based milk alternatives, and egg yolks.
Iron: Organ meats like liver are highly concentrated sources of iron. However, they should be consumed in moderation due to their high vitamin A content. Clams, oysters, mussels, Lentils, chickpeas, kidney beans, and black beans are all high in iron. Spinach and Leafy Greens like spinach, kale, and Swiss chard.
Best Vitamins For Hair Growth
Another option is to supplement to ensure that you are getting all the right vitamins. It is key to remember that hair growth takes time and results usually will take around 12 weeks when starting a new supplement. Consistency is key.
1. The Nue co
The Nue Co’s supplements are a great drug-free option that targets both scalp health and hair. Providing a daily dose of vitamins for hair growth, proteins, and adaptogens for long luscious locks.
Contains: BiovaBio™, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Biotin, Pantothenic Acid, Iodine (from Kelp), Horsetail Plant Extract, Reishi Mushroom, Eleuthero Root Extract. (Contains egg.)
OUIA Thick And Full Supplements
OUIA Thick And Full Supplements are not only clinically tested for increasing hair volume and density, they have a vegan, zero-flavour formula.
Containing pea shoot extract as one of the main ingredients it minimizes shedding to bring limp hair back to life.
Contains: Dicalcium Phosphate, Pea Shoot Extract, Pyridoxine HCl, Calcium D Pantothenate, Riboflavin, Niacinamide, Ascorbic Acid, Magnesium salts of fatty acids, Ferrous Fumarate, Zinc Sulfate, Biotin, Amla Extract, Thiamine Mononitrate, Cyanocobalamin, Hypromellose (Capsule), Titanium Dioxide (Capsule).
