Healthy looking hair is the sign of good health and for the good health variety of nutrients are essential. Deficiency in these essential nutrients can lead to hair loss problems. Other factors such as hormones and genes also cause hair loss, but the key factor is the deficiency in nutrients. According to experts, 13 essential vitamins are necessary for good healthy hair and here we will discuss these hair growth vitamins such as vitamins include A, B-complex group, C, D, E, and K.
Essential vitamins and nutrients for hair growth
Below are the 5 essential vitamins for healthy hair.
- Vitamin A- The basic building component of our body is the cell, and for their growth, vitamin A is essential. In our body, the fastest growing tissue is hair. This vitamin also helps in making sebum that is an oily substance produced by skin glands. Sebum is an important for our scalp as it moisturizes it and keeps hair healthy. Deficiency in vitamin A will result in hair loss. It is necessary, but its overdose can also lead to hair loss.
Source – Food that is rich in this vitamin is carrots, sweet potatoes, pumpkin, kale, and spinach. Milk, yogurt, eggs, and cod liver oil is also the good source of vitamin A.
- Vitamin B- Biotin, a type of vitamin B is the important one for the hair growth. In hair loss treatment, it is the best alternative. Found easily in almost all types of food thus deficiency in B-vitamin is rare. Another type of vitamin B helps in the production of red blood cells. These cells carry nutrients and oxygen to the hair follicles and scalp. It is an essential process for growth of hair.
Source – Food like meat, seafood, fish, whole grains, almonds, leafy green vegetables is the good source of vitamin B. Animal foods are rich in vitamin B12. All Vitamins B are soluble in water, and excreted during urination. Hence, take them daily.
- Vitamin C- Free radicals can cause aging of hair and block their growth. Oxidative stress caused by them is responsible for less hair growth. Vitamin C protects against it and improves the growth of hair. A powerful anti-oxidant reduces the effect of oxidative stress. It is also necessary for the production of collagen that is an important part of the structure of hair. Hair growth also depends on the essential mineral that is iron and vitamin C helps the body to absorb iron.
Source – Vitamin C is rich in citrus fruits, guavas, peppers, and strawberries.
- Vitamin D- Deficiency in vitamin D causes alopecia. In general, it causes hair loss. Vitamin D is one of the most important vitamins as it helps in the creation of new follicles. Follicles are the tiny pores from where new hair grows.
Studies say that there is only assumption that this particular vitamin plays an essential role in hair growth, but its actual role is still unknown.
Source – Sunrays are the good source of it. The dietary sources include cod liver oil, fortified foods, mushrooms, and fatty fish rich in vitamin D.
- Vitamin E- Its role is similar to vitamin C as it also prevents oxidative stress. Tocotrienols, an antioxidant, found in it that leads to the healthier scalp. There is the natural growth of hair from supplements of vitamin E. as supplements; it is available in liquid and capsule form. Vitamin E oil is also effective in the regeneration of hair cells.
Source – The dietary sources are sunflower seeds, spinach, almonds, and avocados.
All these vitamins are essential for good maintenance and growth of hair, but some nutrients are also crucial. These nutrients are iron, zinc, and protein. The Oxygen in our body, carried by the red blood cells and iron helps in this process. Deficiency in iron causes anemia that is the main reason for hair loss. Clams, eggs, spinach, red meat, and lentils are high in iron.
Zinc is important for the repair and growth of hair tissues. Oysters, lentils, pumpkin seeds, wheat germ, spinach, and beef are high in this nutrient. Protein is the base of our hair as they are entirely made of it. Therefore, consuming protein-rich food is best for reducing the symptoms of hair loss.
Eating food rich with these vitamins and nutrients is good for healthy hair, but the overdose of any of them can cause the opposite effect. Hence taking the right amount of them is essential for getting good results.
What is the recommended daily allowance (RDA) of these essential vitamins?
Females over 18 years should take 75 mg per day of vitamin C whereas for male over 19 years this is 90 mg per day. Adults of all ages should take maximum 2000 mg of vitamin C. the maximum daily amount of vitamin A is 7.5 mg. The maximum daily amount of vitamin E is 1,000 mg. More than this amount cause blood thinning resulting in bleeding.
Adults over 19 years should take 30 mcg per day of biotin, and the maximum amount is 2,500 mcg for adults of all ages. Another essential B vitamin is niacin (vitamin B 3). It also helps in the nourishment of scalp and follicles by bringing more oxygen and blood to them. It also helps in blood circulation and covert our food into energy. Fish, chicken, lamb liver, raw green peas, sunflower seeds, lean beef rib, avocados, lean pork chop, peanuts and Portobello mushrooms are foods high in vitamin B 3.
The RDA of vitamin B3 is 16 mg/day and 14 mg/day for female over 18 years and male over 19 years respectively. However, the dose should not exceed 35 mg in all groups of adults.
However, one cannot be sure that he/she will not suffer from hair loss even after taking the right amount of dose. Many people also take the help of supplements to re-grow their hair. Supplements are also the good way only when taken in the correct dosage. They are made of ingredients that may help in the process, but again there are chances that they can reverse the effect.
Therefore, the bottom line is that to have healthy hair the natural sources of vitamins and nutrients is the best-recommended solution. The healthy lifestyle and proper food intake can improve the health of hair.