Vitamins are micronutrients that are necessary for the overall well-being of our bodies. Thirteen vitamins play distinct functions in our body. Without getting into the geeky details of these vitamins, let’s discuss how beneficial they can be for our hair.
Vitamins are a crucial part of our diet, and their deficiency can cause health issues. These vitamins are necessary for glowing and healthy hair. If your hair is thinning, you are probably having vitamin deficiency.
Incorporating these vitamins in your diet can enhance hair growth, reduce hair fall, and make them stronger. Through this article, we will inform you about the most beneficial vitamins for your hair and how they can help you achieve your hair goals.
Here are the Vitamins that are good for your hair.
1. Vitamin A
The vitamin responsible for proper cell growth is vitamin A. The oil produced by our scalp is called sebum, and vitamin A helps in producing sebum. Thus, Vitamin A is very essential for the natural growth of our hair.
The lack of vitamin A can cause the stoppage of the production of sebum. This can lead to a dry and itchy scalp. Vitamin A is also essential for our hair as it fights the free radicals that weigh our hair down.
People with frizzy, brittle, or dull hair must include vitamin A in their diet. Vitamin A moisturizes your hair and enhances hair growth.
The best sources of vitamin A are peaches, carrots, tomato, sweet potato, papaya, mango, watermelon, and spinach.
Supplements for vitamin A are available online in the form of capsules or chewable tablets. The dosage of vitamin A must be moderated as high doses of this vitamin can lead to toxicity.
Vitamin A, also known as retinol, is responsible for the well-being of your hair as it keeps the scalp moisturized and the hair shiny. Drinking milk with apricot can also be a good source of Vitamin A.
2. B Vitamins
There are various kinds of B vitamins like biotin, niacin, and folic acid that are good for the health of your hair. We have discussed the benefits of these B vitamins for your hair.
The most important B vitamin for the health of your cells is biotin, also known as vitamin H or vitamin B7. If you are suffering from brittle nails, skin rashes, or hair loss, it might be because of low levels of biotin.
Biotin deficiency is very rare as many foods have it. If you are taking a balanced diet without any supplements, you might be getting enough biotin. It can be found in foods like egg yolks, whole grains, and meat.
Biotin is becoming a popular food supplement as it promotes longer and healthier hair. Biotin is a water-soluble vitamin which means that your body can get rid of excess biotin via urine.
The lack of bitcoin can lead to fewer RBCs in your body. This leads to less oxygen in your scalp that can decrease hair growth. Biotin is essential for a nourished and healthy scalp as it enhances the keratin structure.
Nuts like walnuts and peanuts and dairy products like milk, cheese, and yogurt are also biotin-rich foods. Many brands sell their products in the name of biotin. However, it is best to consume biotin from natural foods or supplements.
The lack of niacin causes dull and brittle hair. You should intake foods that are rich in niacin or vitamin B3 for shinier and stronger hair. Niacin is abundantly present in mushrooms, avocados, and chicken breasts.
3. Folic Acid
Vitamin B9, also known as folic acid, is good for hair growth. It makes your hair longer and thicker. All sources of vitamin B contain folic acid.
Iron is essential for the growth of your hair. But, your hair cannot absorb iron if there is no cobalamin or Vitamin B12. Cobalamin promotes hair growth by absorbing iron. It is found in dairy products, whey protein, and eggs.
3. Vitamin C
Your gut absorbs iron through vitamin C. This essential vitamin is found in citrus fruits, amla, leafy green vegetables, and bell peppers. If you eat iron-rich foods along with vitamin C, your hair can benefit from it.
Vitamin C protects us from common colds and infections by boosting our immunity. People have become more aware of Vitamin C after the Covid-19 pandemic. But, most of us don’t know that vitamin C can help us strengthen our hair.
Vitamin C has antioxidant properties that repair the hair follicles and strengthens our hair. Fruits like oranges, strawberries, and kiwi are also good sources of vitamin C. Also, there are multiple vitamin C supplements available online.
Vitamin C removes the radicals that can stop your hair growth. Collagen is an essential protein that improves the quality of our hair. The production of collagen cannot take place if we lack Vitamin C.
4. Vitamin D
This vitamin is touted as the most essential thing for our bones. Vitamin D makes our body physically stronger. But, little do we know about the benefits it has for our hair.
Low levels of Vitamin D in our body can lead to hair thinning or hair loss. Your body makes vitamin D when it gets exposed to sunlight. We should spend at least 15-20 minutes every day in the sun to produce enough sunlight.
But, most of us don’t get enough sunlight or just can’t produce enough vitamin D. Thus, we have to boost our vitamin D levels via foods like fatty fish and milk. Vitamin D supplements are most beneficial when taken with magnesium.
The deficiency of vitamin D can lead to severe hair loss. Vitamin D helps our hair receptors to form new hair strands by forming new hair follicles. Thus, it is essential for our hair growth. The best sources of Vitamin D are egg yolks, mushrooms, salmon, swordfish, and milk.
Health experts say that at least 15 micrograms of Vitamin D are required by our body every day. Vitamin D can be taken via food, supplements, and sunlight. Although, high doses of vitamin D can be toxic as too much exposure to sunlight can cause skin damage.
5. Vitamin E
Vitamin E plays a crucial role in promoting hair growth by building and repairing hair tissues. You can also apply Vitamin E directly to your scalp. It reduces inflammation and repairs damaged hair follicles.
Vitamin E also helps in boosting oxygen levels in your scalp and increases blood flow. The antioxidants in vitamin E can prevent hair fall. Thus, vitamin E promotes the overall health of your hair by fighting the impurities and nourishing your hair with nutrients.
The best sources of vitamin E are almonds, avocado, broccoli, spinach, hazelnuts, peanuts, fish, sunflower oil, and corn. Vitamin E is available in the market in capsules as well as in liquid form.
Not only this, but vitamin e repairs the hair that has been damaged by pollution or the sun. However, people undergoing any surgery should not take vitamin E supplements as it has blood-thinning properties.
Note: We haven’t added iron and zinc to this piece of information for a very particular reason. Iron and zinc are minerals that are essential for our hair growth. Even though vitamins and minerals are both micronutrients, the requirement of vitamins in our body is a little bit more than minerals.
Which vitamin is best for hair?
Answer. There is no specific vitamin that can be labelled as the best vitamin for hair growth. Vitamins A, B, C, D, and E play a key role in maintaining the growth and natural texture of your hair. They are essential for healthy and shiny hair.
Are multivitamins good for hair?
Answer. There are thirteen vitamins, and it is hard to consume all of them through one diet. In our fast-moving lives, it becomes difficult for us to consume so many nutrients at once. Also, taking different supplements for each vitamin can be hectic as well as dangerous.
Multivitamins make our life simple by bringing all the vitamins in a compact form. They help us meet our daily vitamin needs that in turn keep our hair healthy.
Vitamin A, B3, B7, B12, C, D, and E are important for the growth and maintenance of your hair. Adding them to your diet can help you achieve the hair of your dreams. Various supplements for these vitamins are also available online.
We hope you find this article informative and become aware of the vitamin needs of your hair. We can also answer any other queries you have through the comment section below!
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