Considering the environmental hazards and the stress levels of this day and age, hair loss has become a more common problem than ever.
In order to regain the command of your hair health, it is important to break down each of the main elements contributing toward it.
This guide will delve into the essential vitamins for hair growth. From the science of the mentioned vitamins playing a role in keeping the scalp and follicles healthy to dietary ingredients that can help you fulfill the requirement, we will uncover all things necessary.
Which are the best Vitamins for hair growth?
Make sure you are receiving enough of these 5 vitamins in your diet.
Vitamin A
A 2022 published study indicated how an adequate amount of Vitamin A—a fat-soluble micronutrient—is essential for promoting healthy hair.
The two main active metabolites of Vitamin A are retinoic acid and retinal known for cell turnover (a process of shedding dead skin cells while replacing them with new cells). Retinoic acid regulates hair follicle stem cells and influences the functioning of the hair cycle.
Vitamin A is also known to help produce sebum (a natural oil produced by sebaceous glands). Sebum keeps the scalp nourished, moisturized, and protected by creating a barrier on the surface towards elements like oxidative stress (known to cause premature hair loss).
Best Natural Sources of Vitamin A
- Orange and Yellow Vegetables (Sweet Potatoes, Carrots, Butternut Squash)
- Green Leafy Vegetables (Spinach, Kale)
- Dairy Products (Milk, Cheese)
- Fatty Fish (Salmon, Tuna, Herring)
- Liver
- Eggs
Vitamin B7 - Biotin
Vitamin B complex comprises 8 water-soluble vitamin substances that aid in cell metabolism. Among the other B Vitamins, Biotin (Vitamin B7 or Vitamin H) is the most well-researched for its role in hair growth.
Biotin produces keratin (a protein with which the hair is primarily made of) and its deficiencies can lead to hair loss and thinning of hair.
A review with 18 reported cases of biotin deficiency due to reasons (including but not limited to) genetics and alopecia had shown clinical improvement in a variable time with the help of a biotin supplement.
Best Natural Sources of Vitamin B 7- Biotin
- Eggs
- Nuts
- Seeds
- Salmon
- Avocados
B Complex Vitamins
B Complex Vitamins like B6 (Pyridoxine), B12 (Cobalamin) and Folate - Folic Acid (B9) have helped in reducing alopecia (hair loss caused by underlying conditions like autoimmune disease, stress, illness, childbirth, etc.).
Vitamin B6 plays a role in protein metabolism and cell division, and B12 has a role in producing red blood cells carrying oxygen throughout the body including the scalp. Folate (Folic Acid) has an essential role in proper cell division and DNA synthesis contributing to hair growth.
Best Natural Sources of B Complex Vitamins
- Beans
- Cereals
- Almonds
- Mushrooms
- Dairy Products (Milk, Yogurt, Cheese)
- Chicken Breast
- Tuna and Salmon
Vitamin E
Fat-soluble Vitamin E is known to have many benefits for hair growth and maintaining healthy hair. Studies suggest that Vitamin E has antioxidant properties, which are important for protecting the cells from the damaging effects of free radicals.
By reducing free radicals, Vitamin E helps in reducing the oxidative stress in the scalp, further helping in less hair breakage.
Best Natural Sources of Vitamin E
- Nuts
- Avocados
- Extra Virgin Olive Oil
- Spinach
- Sunflower Seeds
Vitamin C
Vitamin C or l-ascorbic acid can help combat free-radicals with the help of its antioxidant properties. Free-radicals, the unstable molecules are highly reactive and can affect the DNA of hair follicles. Due to this damage the cells' ability to function normally gets affected causing stunted hair growth.
Researchers have found that Vitamin C stimulates the growth of human dermal papilla cells that are located at the base of the hair follicle and play a significant role in hair growth, development, and regeneration.
Humans are evolutionarily deficient of the enzyme 1-gulonolactone oxidase required to produce Vitamin C, which is why it has to be received from dietary sources. Vitamin C is also known to aid in iron absorption and as iron deficiency is also a major reason for hair loss, it is crucial to include Vitamin C in your diet.
Best Natural Sources of Vitamin C
- Citrus Fruits (highest in vitamin C)
- Bell Peppers
- Leafy Greens
- Tomatoes
Takeaway
There are multitude of plant and animal based food items you can consume in order to fulfill the deficiency of any of the Vitamins mentioned above. These Vitamins are scientifically proven to provide a long-term solution to hair problems.
The key is to maintain a balanced and well-informed diet along with management of stress-levels on a day to day basis. Also, make sure you are using the right products suited to your individual hair and scalp requirements.
