7 Vitamins to Work Into Your Diet for Long, Healthy Hair
Although it is Falling normally 50 to 100 hairs a day, and if your loss exceeds that, you might want to talk to your doctor about potential vitamin deficiency. By ensuring your diet is balanced and full of vitamins and minerals, you can work hard while promoting overall health. This is a win-win situation.
We have an overview of vitamins, and the foods they find, and you should try your diet for potential hair health benefits. However, make sure to consult your doctor before changing your diet or adding any supplements.
Read more: Best Hair Growth Vitamins
Which vitamin is best for hair growth?
Vitamins do many amazing things for hair: They can help cells grow, prevent free radicals from damaging it, prevent them from greying prematurely, and nourish the follicles that stimulate growth.
This is the best vitamin for hair growth and thickness.
Biotin
Biotin, also known as Vitamin B7stimulates the production of keratin to increase follicle growth. Biotin deficiency is often rare, and deficiency diagnosed with biotinase deficiency is the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
The recommended intake is 30 micrograms per day for adults.
Vitamin A.
Hair cells are The fastest growing part Body. Make sense Vitamin A. Is the ideal fuel for growth. Sebum is produced when your body absorbs vitamin A. It is an oily substance that moisturizes the scalp and keeps the scalp and hair follicles healthy. A lack of vitamin A may cause you to lose your hair.
To eat more vitamin A, you need to eat Foods high in beta-caroteneit becomes vitamin A. Foods high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt and milk.
suggestion Daily intake of vitamin A Male can reach up to 900 MCG and females can reach 700 MCG.
Vitamin C
Oxidative stress is one of the main factors that cause hair loss. When free radicals and antioxidants in our body are imbalanced, this leads to electron imbalance, which leads to hair loss.
The solution is to use Vitamin CEssence Your body has antioxidants that reduce free radical hair by balancing its electrons as your electrons are. Vitamin C can help your body with balanced scales Produce collagen (Prevents premature graying of hair) and absorbs iron – to some extent cope with iron deficiency – this can help hair growth. Smoking, drinking and eating poorly May cause vitamin C deficiency.
You will discover Vitamin C in citrus fruitspeppers, strawberries, tomatoes and guava. Since you The body will not produce ityou need to include these in your diet, or supplements containing vitamin C.
Daily intake of vitamin C Adult men have up to 90 mg per day and adult women have up to 75 mg per day. Take Too much vitamin C May cause heartburn, muscle cramps, fatigue, skin irrigation and possible kidney stones.
Read more: The best multivitamins
Vitamin D
Vitamin D deficiency It may cause hair loss conditions such as hair loss, female pattern hair loss and excessive shedding. You will find these exhaustion more A 65-year-old Finish.
arrive Get more vitamin D With air inlets, you can incorporate fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms into your diet. Or, you can grab some Noon sun raysEssence
600 IU vitamin D is the recommended dose for adults. Take Too much vitamin D May cause nausea, weight loss, disorientation and heart rhythm problems.
Vitamin E.
Vitamin E. The same antioxidant ability as its vitamin C counterpart. This means it can curb oxidative stress by balancing electron levels in free radicals. People who are more susceptible to vitamin E deficiency include those with health conditions, such as Crohn’s or cystic fibrosisEssence
Vitamin E is an effective way to treat hair loss. A small study shows that people who took vitamin E supplements for eight months experienced Hair growth growth 34.5%Essence You can also exist Sunflower seeds, spinach, avocado and almonds.
If you plan to take the supplemental route, the recommended dietary allowance is 15 mg per day.
iron
Iron fuel produces hemoglobina protein found in red blood cells in your body. These cells distribute oxygen to cells throughout the body to help them repair and grow. one Lack of iron It may cause hair loss and women are most susceptible to it.
You will find iron in foods like eggs, red meat, lentils, spinach, oysters and clams. If your doctor recommends it, you can take an iron supplement.
The recommended daily iron intake is 45 mgEssence Remember that taking too much iron can cause constipation, stomach pain, and vomiting.
Zinc
Zinc promotes hair growth and keeps the oil glands around the follicles very well. If you lack zinc, it may cause hair loss. Those ones Most susceptible to zinc deficiency It is those who overdrinke, women who suffer from Crones, pregnant or breastfeeding, and those who suffer from chronic kidney disease.
You can find zinc among many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. suggestion Daily dosage of iron 11 mg for men and 8 mg for women. Taking too much can cause appetite, cramps and headaches. It can also lower your good cholesterol.
How long does it take for hair growth vitamins to work?
Hair supplements are not an overnight solution. It may take several months to notice small improvements. Remember that success rates depend on the causes of hair loss, diet, genetics, and other factors.
Bottom line
Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume. They are not a complete solution to a certain extent either. If you have lost a lot of hair, you need to consult a doctor as this may stem from your environment, potential medical conditions, or other factors. They can work with you to develop a goal plan that may include vitamins.
