5 vitamins that will help your hair grow faster and stronger
- A good diet is key when it comes to achieving an enviable mane.
- To help the health of your hair you must make sure that you take all the essential vitamins.
- Although when taking vitamins you should always stick to the recommended daily levels to avoid health risks.
- Looking for healthy, abundant, and beautiful hair is not only based on the beauty products you use.
Your hair needs a variety of nutrients to be healthy and grow like any other body part. Therefore, a good diet will be key comes to achieving an enviable mane.
For example, you need to make sure you are getting the recommended amount of protein. Something essential since around 80% of the capillary structure is made up of these, specifically keratin.
Iron and zinc are also essential minerals that help your hair to grow and be healthy, as they favor the production of keratin.
In turn, a balanced and balanced diet entails an adequate consumption of the 13 essential vitamins for your body. Making sure you have the recommended levels of all of them will not only have benefits for your overall health, but it will also help the well-being of your hair.
But concretely, some can do more for your hair than others.
Here we tell you which vitamins will help your hair grow and stay strong and healthy.
Vitamin B is one of the nutrients that will contribute the most to the health and growth of your hair.
Although it really includes a total of eight B vitamins that include B16, folic acid, B12, thiamine, riboflavin, niacin, pantothenic acid, and biotin.
In general, all of them stimulate blood circulation, which favors nutrients reaching the hair root.
Biotin (vitamin B8) is one of the most important for capillary metabolic processes. Known as the? skin, hair, and nail vitamin? stimulates the growth of rapidly reproducing tissues, such as skin and hair, which will help your hair grow.
It will also help your hair fall out less since it is involved in the metabolism of fats, improving the elasticity and health of your scalp.
Another of the best-known vitamins for hair growth is vitamin B3.
Also known as niacin, it increases blood flow and with the arrival of nutrients to the hair follicles stimulates growth.
Scientific evidence has found that this vitamin seems to promote significant hair growth, helping to achieve thick and abundant hair in women experiencing hair loss.
As for vitamin B6 (pyridoxine), it contributes to the metabolism of keratin proteins, reinforcing the hair fiber and the health of your hair.
“All of those vitamins are soluble, which means we need continuous doses of B vitamins because our bodies aren’t that good at storing them long-term,” dietitian Rachael Hartley previously advised Business Insider.
Some foods that will help incorporate these types of vitamins include whole grains, meat, or legumes.
Vitamin C (ascorbic acid) is a powerful antioxidant that will help your body against the effect of free radicals.
And it is that the oxidative stress that this cause seems to also affect the hair accelerating its aging.
In addition, vitamin C is used by your body to generate collagen, a key protein in the hair structure.
Finally, ascorbic acid also helps absorb iron, a mineral necessary for hair growth.
Strawberries, bell peppers, and citrus fruits are some prominent sources of vitamin C.
Some studies have linked low levels of vitamin D to alopecia areata, which involves severe hair loss in a localized area.
It has also been reported that vitamin D appears to help create new follicles, contributing to hair growth and health.
However, a 2016 study of data from 55,929 women in the United States found no strong correlation between total vitamin D intake and hair loss.
Your body produces vitamin D through contact with sunlight, although you can also take it from foods such as oily fish or some mushrooms.
Vitamin E is also an antioxidant, so it will help you combat the effects of oxidative stress on your hair.
A review of studies has also indicated that people with alopecia areata tend to have low levels of vitamin E.
A 2010 study found that people with hair loss increased hair growth by up to 34.5% when taking a vitamin E supplement.
Vitamin A, or retinol, is another particularly valuable vitamin for healthy hair.
It plays a critical role in the development and maintenance of multiple epithelial tissues, including hair.
This vitamin also helps the glands to produce sebum, an oily substance that prevents hair breakage.
It should be noted that an excess of vitamin A can in turn cause hair loss.
You can get this nutrient in milk, eggs, as well as vegetables like spinach or kale.