Supplements for healthy hair
Many people view healthy hair as a sign of health or beauty. Like any other part of the body, hair needs a variety of nutrients to be healthy and grow. In fact, a deficiency in several nutrients is associated with hair loss. While factors such as age, genes, and hormones also influence hair growth, optimal nutrient intake is key.
Vitamin A
All cells need vitamin A for growth. This includes hair, which is the fastest growing tissue in the human body. Vitamin A also helps the skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps maintain healthy hair. Diets lacking in vitamin A may lead to many problems, including hair loss. While it is important to get enough vitamin A, excessive Taking it can be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss. Sweet potatoes, carrots, pumpkins, spinach, and turnips are high in beta-carotene, which turns into vitamin A. Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is an especially good source.
B vitamins
One of the well-known vitamins for hair growth is a B vitamin called biotin. Studies link biotin deficiency with hair loss in humans. Although biotin is used as an alternative treatment for hair loss, those who are deficient have the best results. However, deficiency is very rare because it is found naturally in a wide variety of foods. Other B vitamins help form red blood cells that carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark leafy greens. Additionally, animal foods are the only good sources of vitamin B12. So if you follow a vegetarian diet, consider taking a supplement.
Vitamin C
Free radical damage can prevent your hair from growing and ageing. Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals. Additionally, your body needs vitamin C to make a protein known as collagen - an important part of the hair structure. Vitamin C also helps your body absorb iron, a mineral essential for hair growth. Strawberries, peppers, guavas, and citrus fruits are good sources of vitamin C.
Vitamin D
Low levels of vitamin D are linked to alopecia, which is a medical term for hair loss. Research also shows that vitamin D may help create new follicles - the small pores in the scalp where new hair can grow. Vitamin D is thought to play a role in hair production. Most research, however, focuses on the vitamin D receptor. The actual role of vitamin D in hair growth is unknown. However, most people do not get enough vitamin D and it may be a good idea to increase your intake. Your body produces vitamin D through direct contact with sunlight. Good food sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and fortified foods.
Vitamin E
Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after taking a vitamin E supplement for 8 months. The placebo group only had a 0.1% increase. Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E.
