If you are losing your hair, then through natural ways you can stimulate your strands to grow back naturally. Poor nutrition is one of the leading causes of hair thinning. You can improve your condition by making sure that you are getting enough essential vitamins for your hair growth. They will give your hair the nutrients it needs for growth and strength. The dearth of micronutrients such as vitamins and minerals in the body is strongly associated with hair loss, hair thinning, and hair damage. For restoring and reviving hair growth, you should increase the intake of essential vitamins in your diet. There are certain vitamins, minerals, and proteins in natural food sources, which, if taken in proper proportion will help you get healthy hair and fast hair growth. Amidst all this, external hair care is equally important for hair growth. Therefore, it is advisable to use hair fall shampoo, hair growth serum, and conditioners that contain essentials hair growth vitamins.
Which important vitamins to look for while buying a shampoo or hair loss serum?
Vitamin B family holds the key for overall hair health. It comprises 8 types of vitamins i.e. thiamin (B1), riboflavin, niacin (B3), pantothenic acid (B5), biotin (B7), vitamin B6 (pyridoxine), folate, and vitamin B12 (cyanocobalamin). The use of vitamin-based products along with the presence of Aminexil helps to arrest excess hair fall effectively. Vitamin B supplements in shampoo help to prevent hair loss along with supporting healthy hair growth. These natural DHT blockers prevent the deposition of androgen hormone DHT around hair follicles, which is the major cause of hair fall in both men and women.
What is the role of Vitamins in the diet for hair loss?
- Vitamin A
Vitamin A helps in regulating sebum i.e. natural oils and fosters proper cell growth. The anti-oxidants present in vitamin A help in moisturizing the scalp and protecting the hair from drying out due to which, the hair looks smoother and shinier.
Plant sources - Spinach, carrot, black-eyed peas, broccoli, sweet potatoes, and mangoes, etc.
Animal sources - Meat, fish, poultry, and dairy products.
- Vitamin E
Vitamin E is a rich source of antioxidants that prevent the oxidative damage caused by free radicals, thereby preventing hair loss. To add this its wonderful antioxidant properties repair old tissues and help in regeneration of new cells. It also keeps the scalp healthy by promoting blood circulation. Vitamin E helps to retain the moisture, thereby preventing the hair from drying out. It balances the pH levels as exceeded pH levels can cause clogging of the hair follicles.
Plant sources - Almonds, peanuts, goose meat, avocado, red sweet pepper, mango, turnip greens, kiwifruit, red sweet pepper, beet greens (cooked), and swiss chard (raw).
Animal sources - Abalone, goose meat, atlantic salmon, snails, crayfish, fish roe, octopus, and lobster.
- Riboflavin (B2)
Vitamin B2 is quite beneficial for hair health as it helps in RBC (Red Blood Cells) production, iron absorption, and oxygen transport to cells. Research studies conducted on animals to ascertain the effect of vitamin B2 deficiencies have revealed several issues including tissue growth failure, skin problems, and hair loss.
Plant sources - Milk, yoghurt, cottage cheese, wholegrain breads, cereals, egg white, leafy green, and vegetables.
Animal sources - Organ meats such as liver and kidney.
- Niacin (Vitamin B3)
Niacin comes under the category of hair growth essentials, as it is necessary for the maintenance of healthy and lustrous hair. It belongs to the family of vitamin B that helps in rebuilding keratin because lack of keratin results in weak, thin, and brittle hair. Another important function is to improve the blood circulation, by increasing oxygen supply to hair follicles. In addition, Vitamin B3 is packed with scalp nourishing and re-hydration properties that help to strengthen the strands of hair.
Plant sources – Cereals (corn and wheat), legumes, tuna, avocados, and green leafy vegetables.
Animal sources – Milk, yeast, meat, poultry, chicken breast, and red fish (e.g. tuna, salmon).
- Vitamin C
Vitamin C is a great source of antioxidants that work effectively to prevent hair dryness and premature grey hair. This is so because vitamin C helps in the production of collagen which is very useful for maintaining hair thickness and hair growth. Not only for hair, but vitamin C has other benefits for the body as well.
Plant sources - Orange, kiwi, lemon, guava, grapefruit, and strawberries.
- Vitamin B5
Vitmain B5 or Pantothenic acid is another essential vitamin that promotes hair growth by providing essential nourishment and protection to hair. It plays a major role in metabolic processes by converting food into usable energy and nourishment, essential for every cell of body. In the absence of this vitamin, hair follicles do not receive nutrients that are needed for hair growth.
Plant sources - Avocados, mushrooms, nuts, broccoli, whole grains, and legumes.
Animal sources - Eggs, beef, and chicken.
- Vitamin B7 or Vitamin H
There are 12 vitamins in the vitamin B family and one of them is vitamin B71. Also known as biotin, it works like a wonder for rapid hair growth. It promotes hair growth by stimulating the production of fatty acids. It is a water-soluble vitamin so the body cannot store it and its daily intake is crucial for healthy hair. Several studies have suggested that external application of hair care products containing biotin can cause a significant decrease in hair fall.
Plant sources - Mushrooms, avocados, peanut butter, yeast, cauliflower, raspberries, bananas, walnuts, almonds, sunflower seeds, soybeans, lentils, and whole grains
Animal sources – Eggs, salmon, eggs, and milk.
- Folic Acid (B9)
If you are taking vitamins for fast hair growth from any source, it will contain folic acid. However, it particularly belongs to vitamin B9. It prevents grey hair, while adding volume and moisture to the hair. Since it is difficult to find a natural source of some vitamins, you can look for B-complex supplements which would be equally appropriate to consume. Wheat grains and cereals also contain folic acid so you should not worry about the carbohydrates it contains.
Plant sources – Leafy green vegetables such as spinach, kale and arugula, and legumes such as beans, peas and lentils and fruits such as bananas, avocados, oranges, and grapefruit.
Animal sources – Beef liver and salmon.
- Vitamin B12
Cell growth and cell division are promoted by vitamin B12 which is an essential vitamin for hair growth. It also helps in preventing hair fall by absorption of iron. Since the deficiency of iron can lead to hair loss, it is important to have vitamin B12 in a good quantity. Moreover, it also promotes fast hair growth.
Plant sources – Coconut milk and soymilk.
Animal sources – Chicken, breast meat, egg, yogurt, milk, liver, beef, cheese tuna fish, salmon, and sockeye.
By providing essential vitamins to your body and hair, you can prevent the problem of hair loss. Take a nutrient-rich diet, manage your stress levels and practice some yoga. In addition, your hair care products play a big role for healthy and strong hair. Hence, always choose hair products with caution and look for the list of ingredients on the bottle of your shampoo, conditioner or hair growth serum to avoid harsh chemicals like sulphates, silicones, and parabens. However, a lot of patience is required for growing healthy hair but in the end, patience always pays off.