Best Vitamins to Keep a Full, Healthy Head of Hair
If you notice that your hairline is receding, strands are becoming brittle, or hair is falling out, you might be lacking some essential minerals and nutrients. Check out this list of best hair vitamins that can promote lusher and more luxurious locks.
RELATED: Hair Care Tips for Men Over 50
9 Best Hair Vitamins, Minerals, and Nutrients
Zinc has a crucial role in the growth and restoration of your hair tissue, particularly in building proteins in your hair.
It also aids in ensuring that the sebaceous glands in your scalp are functioning properly. These oil glands are responsible for producing sufficient sebum to maintain the moisture in your hair.
Low zinc levels can result in hair loss. However, your body can’t make nor store this mineral, so you may take zinc supplements. But keep in mind not to overdose on these supplements as they can lead to hair loss as well.
Because of this, eating whole, natural foods rich in zinc may be a better option. Some good sources include:
- Wheat germ
- Pumpkin seeds
2. Vitamin E
A study shows that people with hair loss had an improvement in their hair growth after receiving vitamin E supplements for months. Additionally, it was figured out that those suffering from alopecia areata had lower vitamin E in their blood.
This major antioxidant vitamin prevents oxidative damage and improves hair growth. It also calms down your scalp if you have dandruff problems.
You may apply vitamin E oil onto your scalp to accelerate cell regeneration. There’s also vitamin E available in liquid and capsule forms. However, take note that over-supplementation can lead to hair loss and other harmful effects.
Alternatively, you may incorporate the following good sources of vitamin E into your diet:
- Sunflower seeds
- Wheat germ
3. Omega-3 Fatty Acids
These nutrients offer the necessary proteins to your hair follicles. They also prevent folliculitis, a condition wherein your follicles become inflamed. This inflammation can be a contributing factor to hair loss.
A study reveals that months of supplementation of omega-3 fatty acids can act efficiently against hair loss and improve the thickness of your hair. They can boost the circulation in your scalp, stimulating hair growth.
You may find these nutrients in shellfish and flaxseed. Additionally, you may apply fish oil to your scalp as it’s rich in omega-3 fatty acids. However, remember that fish oil generally has a powerful odor that you or others might find unpleasant.
4. Vitamin A
Your body needs vitamin A for growth. This is especially important to your hair since it’s one of the fastest-growing tissues in your body. Vitamin A also prompts your sebaceous glands to produce sebum to make your hair shiny and prevent breakage.
Lack of vitamin A may result in problems such as hair loss. However, just like other supplements, getting too much of this vitamin may be harmful to your health and cause hair loss.
These foods are rich in beta-carotene, which is converted into vitamin A:
- Sweet potatoes
You may also find vitamin A in:
- Cod liver
Iron helps your blood to effectively carry oxygen. This makes it a key mineral for your body’s vital functions and development, including hair growth.
If you notice that you’re shedding more strands than usual, or there are bald patches on your scalp, you may be suffering from low iron. Losing too much or low consumption of iron can lead to anemia, a condition that causes hair loss. This usually happens in women.
Eating these foods that contain iron doesn’t only benefit the roots of your hair but also helps alleviate exhaustion and tiredness:
- Red meat, grass-fed
- Leafy greens
- Brown rice
- Dried fruit
RELATED: What Causes A Receding Hairline?
6. B Vitamins
B vitamins can nourish and treat your hair. Similar to iron, these vitamins help transport oxygen and nutrients to your scalp, restoring your hair follicles.
Vitamin B has eight types:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
Of these, vitamin B7 or biotin is specifically good for your hair. In one study, it was found out that women who were experiencing hair loss had a biotin deficiency.
You’ll also observe that biotin is a usual ingredient in hair products, but you may get this in your diet as well by eating:
- Legumes and beans
- Leafy green vegetables
- Whole grains
Apart from these sources, you may also have to take supplements to meet your nutritional needs. Also, it’s important to note that your body can’t store B vitamins. This is why it’s essential that you consume these every day.
7. Vitamin C
Vitamin C doesn’t only support a healthy immune system; it also fights compounds called free radicals.
Free radicals are molecules that cause damage to your cells. They come in the forms of UV radiation, chemicals, and pollution, where your hair is exposed every day. These compounds can delay or stop hair growth and cause aging to your hair.
Vitamin C helps you better absorb iron as well, which as stated above, a mineral that induces hair growth. It also helps your body in producing collagen, a protein that’s a significant part of your hair structure. Collagen is filled with amino acids that strengthen your hair follicles.
Good sources of this vitamin include:
- Bell peppers
- Citrus fruits
- Leafy green vegetables
Your hair follicles are mostly made of protein, so consuming a sufficient amount of this nutrient is crucial for hair growth, elasticity, strength, and flexibility.
If you’re not getting an ample amount of protein through your meals, you may experience too much hair shedding. You’ll also notice that your hair has become brittle and stopped growing.
However, if you’ve experienced hair loss due to protein deficiency, don’t worry. You can still restore your hair. Just add the following protein-rich foods to your diet:
- Greek yogurt
- Red meat
You may also eat cheese, but be careful as it can cause dandruff and eczema.
9. Vitamin D
Vitamin D plays an essential role in hair production, helping in the creation of new hair follicles. Additionally, it helps maintain your nerves, muscles, bones, and immune systems in tip-top shape.
Lack of this vitamin happens more frequently than biotin deficiency. If you have low vitamin D levels for a long period of time, hair breakage and alopecia may occur.
Sun exposure is necessary for your body to manufacture vitamin D. However, don’t forget to wear your sunscreen, as too much sunlight can damage your skin.
In addition, you may increase the vitamin D in your body by taking:
- Cod liver oil
- Fatty fish like swordfish or salmon
- Fortified milk
- Fortified orange juice
- Egg yolks
Avoid taking high dosages of vitamin D as it can result in toxicity and complications. You may also measure the amount of vitamin D in your body by consulting your physician and undergoing a blood test.
A healthy diet, together with the best hair vitamins, can support and restore your hair. Watch this video by Dr. Dray as she shares the best foods to improve hair growth and thickness:
What other best hair vitamins should you take to offer your hair follicles the vital nutrients they need? Please share your thoughts with us in the comment section below!
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