Healthy hair is a sign of beauty, wouldn’t you agree? Some of us are naturally gifted with beautiful hair while others long for luscious gorgeous hair. So the next question to ask now is what are the best vitamins for healthy hair?
Like any part of the human body, hair needs nutrients to grow. Even people with thick and long hair need nutrients to maintain hair beauty. Furthermore, with age, hormonal changes, and genetics, hair growth starts affecting. Not only do our skin and body need anti-aging foods, but our hair also needs nourishment and care. That’s why dermatologists recommend popping a supplement each morning to support healthy hair growth.
Here’s the list of every essential vitamin and mineral for hair health:
1: Vitamin C
Our body needs Vitamin C to produce collagen, which plays an integral role in hair structure.
Vitamin C also plays a prominent role in protein metabolism. Various studies have confirmed the deficiency of Vitamin C is tied to hair loss. It helps boost intestinal absorption of protein and iron which are necessary for hair growth.
Vitamin C is found in guavas, peppers, strawberries, and citrus fruits.
Korean researchers have found that the right level of iron helps combat hair loss in females. Let’s understand how. Iron is essential for the formation of red blood cells that carry oxygen and nutrients for the hair to grow. If your iron level is short, you need a supplement.
Red meat is the best source of Iron. It’s also present in vegetables like broccoli and bell peppers. You must pair the right sources to get ample supply of Vitamin C. Other best food sources to include beef liver, oysters, and dark chocolate, and white beans.
You might have already heard of Biotin as one of the best vitamins for healthy hair. Also known as Vitamin B7, Biotin is an essential building block of hair health. If your body doesn’t have enough biotin, it will fail to produce health keratin protein. This micronutrient is not just essential for hair, but the proper functioning of our body. It is responsible for creating food into energy.
The best food sources for biotin include ground beef, pork, beef liver, salmon, and eggs.
4: Omega-3 Fatty Acids
Fish oil is good for the brain, skin, heart, and great hair. If you check the ingredient list of hair popular supplements, they mostly have fatty acids as an essential ingredient. Omega-3 triggers hair growth nourishes the hair follicles and promotes hair strength.
It also prevents inflammation of hair follicle which is a contributing factor towards hair loss. The best source of Omega 3 fatty acids include fish (sardines, halibut, salmon, and trout), flaxseed oil, walnuts, canola oil, spinach, shrimp, cod, and more.
5: Vitamin D3
Deficiency of Vitamin D can do much more than impacting your bone health. Research shows there is a connection between Vitamin D and hair health. That’s why it’s one of the must-have vitamins for healthy hair. Vitamin D regulates gene expression in almost every cell in the body. It promotes the normal cycle of cell growth and replication. If your body is not getting enough of it, the hair follicles will not replace properly, resulting in hair thinning and hair loss.
The best sources of Vitamin D include fortified orange juice, salmon, cod liver oil, canned tuna, and swordfish.
6: Vitamin A
All cells in the human body need Vitamin A for optimal growth and that also includes our hair. Vitamin A helps the skin glands produce sebum that moisturizes the scalp and keeps the hair healthy.
The best food sources for Vitamin A include spinach, pumpkins, carrots, milk, eggs, and sweet potatoes.
7: Vitamin B12
Vitamin B12 produces red blood cells which play a critical role in hair growth. The visible shaft of the hair is composed of keratin. At the base of every hair follicle, there are tiny blood vessels. Those are connected to each hair strand’s root. Red blood cells provide oxygen to the living part of the hair strand. Your hair won’t be able to maintain healthy growth without the presence of oxygen.
The best natural supply of Vitamin B12 includes eggs, beef liver, oysters, and other poultry. It is believed that regardless of how careful you are with food, it alone won’t be enough to fulfill Vitamin B12 levels. You will need a supplement.
Don’t Just Take Vitamins For Healthy Hair, Care For Them Too
None of these vitamins and minerals for hair growth are a surefire fix. The same is the case with every other supplement whether it’s slimming pills or multivitamins for bone health. Additionally, if you are abusing your hair with heat styling no amount of vitamins would fix hair damage.
For the best results, you must make certain lifestyle changes. Cut back on blow drying, using hair gels, and brushing wet hair.