As hair plays a crucial role in people`s physical appearance, experiencing hair loss can be a huge problem. But, did you know that there are vitamins which stimulate hair growth? As a matter of fact, nutrition, including nutrient deficiencies, is the key factor of hair loss.
Top 6 Vitamins for Hair Growth
- Fish Oil
Oils rich in fatty acids have long been used in both animal and human studies to analyze the effects on hair and skin health. Omega-3 fats have been found to be effective at nourishing the skin, reducing inflammation which can lead to hair loss, and supporting hair thickening.
Eat omega-3 foods like sardines, salmon, mackerel, tuna, white fish, walnuts, egg yolks, hemp seeds and natto to reduce inflammation and balance hormones.
Zinc has long been used for treating disorders like alopecia areata and telogen effluvium, forms of hair loss, as zinc benefits hair follicle health. Zinc is a crucial co-factor for many enzymes and it is involved with important activities in the hair follicle. It is also a powerful inhibitor of hair follicle regression, and it speeds up hair follicle recovery. It has been scientifically proven that some alopecia areata patients have zinc deficiency, and oral zinc sulfate therapy serves as an effective treatment.
- B-Complex Vitamin (Biotin & B5)
Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin rebuilds hair shingles which have been damaged from blow-drying, ironing, over-shampooing, and exposure to the sun. Vitamin B5 supports the adrenal glands, which in turn stimulates hair growth.
To strengthen the hair and reverse hair loss, take one B-complex vitamin tablet a day or take biotin and vitamin B5 separately. To avoid a deficiency and stimulate hair growth, eating biotin and vitamin B5 foods like beef, chicken, eggs, legumes, potatoes, and nuts, is also a good idea.
- Vitamin C
It has been scientifically shown that oxidative stress plays a critical role in the aging process. Reactive oxygen species or free radicals are reactive molecules that can directly damage the cellular structural membranes, proteins, lipids, and DNA.
To combat free radical damage and protect the hair from aging, eat plenty of vitamin C- rich foods, such as oranges, strawberries, grapefruit, kiwi kale, red peppers, broccoli, and Brussels sprouts. If you need supplementation, take 500–1,000 milligrams of vitamin C twice a day as an antioxidant.
- Vitamin D
Hair follicles are sensitive to hormones, and vitamin D is a hormone which plays a crucial role in immune regulation, cell growth differentiation, and calcium homeostasis. It is a well-known fact that alopecia areata is often found in patients with vitamin D deficiency, vitamin D-resistant rickets or vitamin D receptor mutation.
The best way to absorb vitamin D is to sit in the sun for about ten minutes a day, which allows you to absorb about 10,000 units of natural vitamin D. Topical application of the vitamin may also help restore hair cycle dysfunction in patients with alopecia areata. To boost your vitamin D levels with food, eat plenty of eel, salmon, halibut, mackerel, and whitefish.
It has been scientifically shown that there is a strong link between iron deficiency and hair loss, and some suggest that iron deficiency may be associated with alopecia areata, telogen effluvium, deluge effluvium, and diffuse hair loss.
To increase hair growth, add iron-rich foods in your diet every day. Consume lots of black beans, navy beans, egg yolks, beef steak, collard greens, Swiss chard, and spinach.