Which Vitamin is Good for Hair?

You must have heard that we are what we eat, and it's completely true. Shiny, voluminous hair is every individual’s desire. As your vital body parts need nutrients to be healthy, the same goes for the hair, and it is essential to be aware of the recommended daily intake of these nutrients. Hair growth and texture depend on certain factors, including age, genes, hormonal effects, and diet. Consuming enough vitamins and minerals can help you maintain healthy, shiny, and growing hair.

Your dietary habits significantly influence your hair health, and addressing nutrient deficiencies can help you treat and prevent hair problems. Well, it doesn’t mean that all vitamins and minerals are good for hair concerns, as excessive consumption may cause harmful effects. Various nutrients play their roles in hair health, along with strengthening your immune system, which is essential for maintaining healthy hair.

Specific vitamins and minerals that are essential for healthy hair include:

• Vitamin A
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Iron
• Zinc
• Selenium

Hair concerns such as hair fall, hair thinning, slow hair growth, and dull hair are common among many individuals. These can concern various factors, including nutritional deficiencies, particularly vitamin deficiency, hormonal fluctuations, genetics, underlying medical conditions, stress, and pregnancy.

Hair fall can be caused by various factors including androgenetic alopecia (male and female pattern baldness), hormonal modifications (pregnancy, childbirth, menopause, and thyroid), nutritional deficiencies (lack of protein, Vitamin D, iron, or zinc), stress (temporary hair loss), medical conditions (certain autoimmune disease). Medications (for chemotherapy), scale conditions (fungal infections), aging, and hairstyles (tight hairstyles and hair extensions).

Signs that indicate hair fall include thinning hair, shedding, bald patches, and disappearing hairline. Hairfall treatment depends on the root cause including medications (finasteride, minoxidil), hair transplants, or addressing the underlying nutritional deficiencies or medical conditions.

Just like hair fall, hair thinning can be caused by nutritional deficiencies, hormonal imbalances, genetic conditions, underlying medical conditions, and stress. The most common symptom of hair thinning is a visible reduction in hair thickness and volume. Treatment depends on the root cause, addressing the underlying issues, considering topical medications or hair transplant options.

Slow hair growth can be due to genetics, hormonal changes (thyroid, hormonal problems), nutritional deficiencies (lack of essential nutrients), aging, and stress. If you notice that your hair does not grow as well as usual, it indicates slow growth. Addressing the causes, such as nutritional deficiencies or hormonal issues, can help restore hair growth.

Chronic stress, health issues, unhealthy food habits, and many other factors can disturb the proper hair growth cycle, causing hair thinning and increased shedding. Diet is the foundation of healthy hair. A balanced diet containing essential nutrients, including protein, vitamins, minerals, and omega-3 fatty acids, is most important to prevent hair loss and boost healthy hair growth.

A holistic approach, including a healthy lifestyle, balanced diet, and targeted supplements, is vital for attaining strong, shiny, voluminous, and healthy hair. Various vitamins and minerals play a crucial role in sustaining healthy hair follicles and supporting proper hair growth cycles. They improve red blood cell production, which transports nutrients and oxygen to hair follicles. Seek a healthcare professional’s advice to determine if you can safely have the supplementation.

One of the most prominent reasons for hair loss and other hair problems is the lack of essential vitamins. No nutrient, vitamin, or supplement is a miracle for hair health, but the right nutrient and supplement can make a significant difference. Every vitamin and mineral is impactful for hair health, and choosing the right ones can reduce hair fall and contribute to improved hair growth.

Vitamin A supports scalp health by regulating sebum production. Your hair necessitates sufficient Vitamin A for new hair cell production and proper hair growth. It helps the skin glands create sebum, the oily substance that moisturizes the scalp, maintaining hair health by combating free radicals. Vitamin A comes in two forms: Vitamin A1 or Retinol and Provitamin A or carotenoids. Vitamin A1 is found in animal-based sources, and Provitamin A is found in plant-based sources.

Vitamin A deficiency may cause hair loss. However, it should be consumed within the recommended value. A study claims that consuming too much Vitamin A through food or over-supplementing can lead to hair loss. The daily recommended value of Vitamin A for men is 900 mcg, for women is 700 mcg, and for children and adolescents is 300 to 600 mcg.

Sources: You can get this nutrient through your food, plants, and animal-based supplements. Vitamin A-rich foods include carrots, sweet potatoes, pink or red grapefruit, sweet red pepper, dark leafy greens, milk, cheese, yogurt, butter, blue cheese, eggs, beef liver, and oily fish.

Vitamin B complex is essential for keratin production and hair follicle nourishment. Biotin is the best-known vitamin for hair growth, and deficiency can cause hair loss. These vitamins control the metabolism and maintain a healthy nervous system. B vitamins help red blood cell production and are essential for carrying nutrients and oxygen to the scalp, promoting hair growth.

Vitamin B complex encourages proper enzyme function in the body, improving the restoration of new, healthy cells. It promotes healthy red blood cells that naturally support the formation of new hair follicles. Although B complex vitamins are water-soluble, they should be consumed in limited amounts. People who are taking medications, are old, following a plant-based diet, and pregnant females are more likely to develop biotin deficiency.

Sources: Whole eggs, lean meat, fish, dairy products, nuts, seeds, cereals, whole grains, beans, leafy green vegetables, and avocados.

Vitamin C, or ascorbic acid, boosts collagen production and is essential for hair structure and iron absorption. Collagen plays an important role in hair health, and Vitamin C assists collagen production. Free radicals can block hair growth, making your hair look aged and dull. The antioxidant properties of Vitamin C prevent oxidative stress, ensuring strong and healthy hair, emphasizing the importance of healthy eating. Vitamin C has multiple functions in the body, including strengthening blood vessels, giving elasticity and strength to your skin, and offering anti-aging effects.

Vitamin C is a water-soluble nutrient, so it can not be stored in the body; thus, you should ensure it in you’re your everyday diet. It is good for hair as it enhances hair growth, prevents hair greying, reduces hair loss, thickens hair, reduces dandruff, increases hair shine, and combats scalp and hair disorders. Vitamin C deficiency can cause dry hair and split ends.

The daily recommended intake of Vitamin C for adult men is 90 mg per day, adult women 75 mg per day, pregnant women 85 mg per day, breastfeeding women 120 mg per day, and smokers 35 mg per day. The tolerable upper intake level of Vitamin C is 2000 mg per day.

Sources: Bell peppers, Lychee, Kiwi, Kakadu palms, guava, strawberries, papaya, citrus fruits (orange, lemon, lime), broccoli, potatoes, sweet potatoes, Brussels sprouts.

Vitamin D stimulates hair follicles and prevents shedding. Although sunlight is the key source of vitamin D, it is also found in various foods and dietary supplements. Vitamin D is essential for hair growth and overall well-being. It helps maintain healthy hair roots and follicle formation. Vitamin D stimulates the hair growth root cycle, allowing continuous hair growth and reducing hair fall.

Adequate Vitamin D intake can reduce hair fall. Vitamin D deficiency symptoms include fatigue, muscle weakness, increased hair loss, fractures, slow wound healing, impaired memory, mood swings, and depression. These symptoms are a warning that you should eat a balanced diet, take the right vitamins, reduce stress, stimulate blood flow, and treat scalp disorders. The recommended daily value of Vitamin D for children (up to 12 months of age) is 400 IU, for children and adults (1 to 70 years) is 600 IU, and for those 70 years and above is 800 IU.

Sources: Sunlight, beef liver, fatty fish (salmon and swordfish), egg yolks, fortified dairy products, mushrooms, and fortified orange juice.

Vitamin E improves scalp circulation and provides antioxidant protection. Vitamin E is a strong antioxidant offering many benefits. Studies suggest that Vitamin E helps reduce cell damage and encourages healthy hair growth. It supports a healthy scalp, sustains regular hair growth and also supports hair loss. A small study suggests that people with hair loss experienced around 34.5% boost in hair growth after taking Vitamin E for 8 months. Many shampoos and hair care products contain Vitamin E as it provides hydration and increases shine in hair.

Sources: The most efficient way to meet Vitamin E intake is through natural foods. The best sources are almonds, sunflower seeds, nuts, breakfast cereals, soya, eggs, corn, avocados, kiwi, plant oils, olive oil, and leafy green vegetables (spinach).

Zinc supports hair tissue growth and repair. Hair dryness is associated with a lack of zinc in your diet. Zinc deficiency causes a hormonal imbalance, causing hair follicles to shrink. It helps regulate oil production in sebaceous glands in the scalp. The daily recommended intake is 8 mg per day for women and 11 mg per day for men . Consuming too much zinc may lead to side effects, including nausea, vomiting, headaches, diarrhea, and loss of appetite.

Sources: Shellfish, meat, oyster, eggs, nuts, pumpkin seeds, legumes, baked beans, chickpeas, dark chocolate.

Vitamin B9 helps in cell generation and hair follicle development. It is among the few vitamins with specific benefits for hair growth and regulates keratin production, the key protein of the hair shaft. Folic acid deficiency may cause thinning of hair shafts and overall hair loss, similar to the effects of biotin deficiency. Some evidence states that folic acid supplementation offers clinical benefits in hair loss. Pregnant women, people with malabsorptive disorders, and alcohol use disorders are at greater risk of developing folic acid deficiency.

Sources: Legumes, beans, peas, leafy green vegetables, fruits and fruit juices, nuts, fortified grains, asparagus, Brussels sprouts, poultry, eggs, seafood, and meat.

Although diet is the most efficient and safest way to attain healthy hair, hair supplements including biotin, B vitamins, and multivitamins are also considered. Be careful about the dosages and follow your doctor's instructions while taking any supplement.

These supplements are available in various forms such as capsules, gummies, and effervescent tablets. Gummies contain fewer nutrients as compared to a regular capsule, and their absorption rate is also lower. Your body absorbs fewer vitamins from the gummies you consume. On the other hand, biotin supplements are easily absorbed by the body.

The recommended daily intake of biotin for adults is 30 mcg and 35 mcg during pregnancy and breastfeeding. Always consult a healthcare professional before taking any health supplement. The daily recommended intake of other vitamins and minerals, including Vitamin A 700 mcg for women and 900 mcg for men, iron 8-18 mg depending on the sex and age, Vitamin C 75 mg, folic acid (folate) 400 mcg, and Vitamin B12 2.4 mcg.

Instead of depending on supplements, eating a nutrient-rich diet can work wonders for your overall well-being. Natural food sources are packed with a variety of nutrients and other compounds that are not found in supplements. Your body absorbs these nutrients effortlessly, and they are also good for your gut health. Nutrient-rich foods offer many health benefits and also diminish the risk of deficiencies.

Supplements should not be the priority, but can be beneficial when your diet is not helping you meet your nutrition needs or you have an extremely busy lifestyle. If you are diagnosed with any particular vitamin deficiency, consider a supplement can targets that specific deficiency. Improper dosage or too much intake of supplements can be harmful. Make sure you take them in the right dosage as recommended by your healthcare provider.

Considering supplements might be essential if you have specific nutrient deficiencies, in case of pregnancy, certain health issues, and specific dietary requirements.

The best way to incorporate hair vitamins is by adding more vitamins, proteins, and mineral-rich foods to your daily diet. You can consider hair supplements if it is necessary and your healthcare professional recommends. Along with a balanced diet and supplementation, you should also prioritize adequate sleep, regular exercise, hydration, scalp massage, and stress management to get healthy hair.

A study found that iron deficiency is among the key reasons for postpartum hair loss in women. Iron is an essential nutrient for healthy hair. As a women give birth, she loses a significant amount of blood and iron that may cause hair loss after childbirth. Thus, it is recommended to incorporate iron, zinc, Vitamin C, D, and biotin in your diet to replenish your hair after childbirth.

Aging comes with many concerns, and hair thinning is one of them. It may not be reversed, but affected by eating a healthy, nutrient-rich diet as well as considering supplements if required. A balanced diet contributes to healthy hair follicles that can prevent hair thinning.

Hair fall can be caused by various vitamin deficiencies, such as iron deficiency, B vitamins, and Vitamin D deficiency. Deficiency-related hair fall necessitates professional consultation. You need to identify the deficiency that is causing hair fall and treat those specific vitamin deficiencies to attain healthy hair growth. Reach out to a healthcare professional to pick the right safe and effective supplement.

Vitamins play a significant role in our bodies and protect us from various diseases. Proper vitamin intake can help maintain hair health, improve hair growth, reduce hair loss, and prevent premature aging. Achieving healthy and glossy hair is not just about using hair care products but also about eating a balanced diet. Vitamins and minerals play a vital for maintaining healthy hair. A professional consultation can help you recognize and address specific hair health concerns. A healthcare professional can assess your particular needs and present customized recommendations. They can effectively evaluate your medical history, diet, and any specific concerns to determine potential imbalances or nutritional deficiencies affecting your hair health and guide you on proper supplementation.

• Eat a balanced diet incorporating vitamins, minerals, and protein-rich foods, as it supports healthy hair growth.
• Drink plenty of water and hair-boosting supplementation after consulting a doctor. 
• Consult your healthcare provider and consider proper supplementation, such as iron supplements or other supplements, if required.
• Massage your scalp regularly to improve blood circulation and hair health.  
• Don’t overwash your hair, as it can strip away natural oils from your hair.
• Use a conditioner after shampoo to detangle and hydrate your hair.  
• Detangle carefully from the ends to avoid breakage.  
• Avoid brushing wet hair and use a wide-tooth comb.
• Avoid heat styling or use heat protectants to protect from heat.
• Try to avoid or minimize chemical hair treatments to avoid hair damage.
• Regular trimming of hair removes split ends and encourages healthier growth.  
• Don’t compromise with your sleep and use silk or satin pillow covers.
• Protect your hair from sun exposure and don’t use harsh chemical products.