food is the best source of vitamins needed for hair growth.
five vitamins to promote hair growth? the 5 most important vitamins for hair growth? 5 vitamins to promote healthy hair growth? which vitamin is best for hair growth?
many people see healthy hair as a sign of health or beauty. like any other part of the body, hair needs a variety of nutrients to grow healthily (1). in fact, many nutrient deficiencies are associated with hair loss.
while factors such as age, genetics, and hormones can also affect hair growth, optimal nutrient intake is key. here are 5 vitamins and 3 other nutrients that may be important for hair growth.
1. VITAMIN A
ALL CELLS NEED VITAMIN A TO GROW. THIS INCLUDES HAIR, THE FASTEST GROWING TISSUE IN THE HUMAN BODY.
Vitamin A also helps skin glands produce an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy (2).
A diet that lacks vitamin A can cause a number of problems, including hair loss (3).
While it's important to get enough vitamin A, you shouldn't want too much. Studies have shown that too much vitamin A can also cause hair loss (4).
Sweet potatoes, carrots, pumpkin, spinach and kale are all rich in β-carotene, which converts to vitamin A.
VITAMIN A CAN ALSO BE FOUND IN ANIMAL PRODUCTS SUCH AS MILK, EGGS AND YOGURT. COD LIVER OIL IS A PARTICULARLY GOOD SOURCE.
Summary: Your hair needs vitamin A to stay moisturized and growing. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods.
2.B VITAMINS
One of the most famous hair growth vitamins is the B vitamin called biotin. Studies have linked biotin deficiency to human hair loss (5).
while biotin is used as an alternative treatment for hair loss, those who lack it work best. however, deficiency is very rare because it occurs naturally in a variety of foods. there is also a lack of data on whether biotin is effective for hair growth in healthy individuals.
OTHER B VITAMINS HELP PRODUCE RED BLOOD CELLS, WHICH CARRY OXYGEN AND NUTRIENTS TO THE SCALP AND HAIR FOLLICLES. THESE PROCESSES ARE IMPORTANT FOR HAIR GROWTH.
YOU CAN GET B VITAMINS FROM MANY FOODS, INCLUDING:
- whole grains
- almond
- meat
- fish
- seafood
- dark green leafy vegetables
IN ADDITION, ANIMAL FOODS ARE THE ONLY GOOD SOURCE OF VITAMIN B12. THEREFORE, IF YOU FOLLOW A VEGETARIAN OR VEGAN DIET, CONSIDER TAKING A SUPPLEMENT.
Bottom line: B vitamins help deliver oxygen and nutrients to the scalp, which in turn helps with hair growth. Whole grains, meat, seafood and dark leafy greens are all good sources of B vitamins.
3. VITAMIN C
Free radical damage can hinder hair growth and cause hair to age. Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals. (6）。
IN ADDITION, YOUR BODY NEEDS VITAMIN C TO MAKE A PROTEIN CALLED COLLAGEN — AN IMPORTANT PART OF HAIR STRUCTURE.
VITAMIN C ALSO HELPS YOUR BODY ABSORB IRON, A MINERAL NECESSARY FOR HAIR GROWTH.
STRAWBERRIES, PEPPERS, GUAVAS, AND CITRUS FRUITS ARE ALL GOOD SOURCES OF VITAMIN C.
Summary: Vitamin C is necessary for making collagen and can help prevent hair aging. Good sources include peppers, citrus fruits, and strawberries.
4. VITAMIN D
Low levels of vitamin D are associated with hair loss, a technical term for hair loss. (7）。
Vitamin D is thought to play a role in hair production, but most studies have focused on vitamin D receptors. The actual role of vitamin D in hair growth is unclear.
THAT SAID, MOST PEOPLE DON'T GET ENOUGH VITAMIN D. INCREASING YOUR INTAKE MAY STILL BE A GOOD IDEA.
YOUR BODY PRODUCES VITAMIN D THROUGH DIRECT CONTACT WITH SUNLIGHT. GOOD DIETARY SOURCES OF VITAMIN D INCLUDE:
- fat fish
- cod liver oil
- some mushrooms
- fortified food
Summary: The actual role of vitamin D in hair growth is unclear, but one form of hair loss has been linked to deficiency. You can increase your vitamin D levels by basking in the sun or eating certain foods.
5. VITAMIN E
Similar to vitamin C, vitamin E is an antioxidant that can help prevent oxidative stress.
In one study, hair loss increased hair growth by 34.5% after 8 months of vitamin E supplementation. (8）。
the placebo group increased by only 0.1% (8).
SUNFLOWER SEEDS, ALMONDS, SPINACH AND AVOCADOS ARE ALL GOOD SOURCES OF VITAMIN E.
Summary: Vitamin E helps prevent oxidative stress and promotes hair growth. Good dietary sources include sunflower seeds, almonds, spinach, and avocados.
6. Iron
Iron helps red blood cells deliver oxygen to your cells. this makes it an important mineral for many bodily functions, including hair growth.
iron deficiency can lead to anemia and is a major cause of hair loss. this is especially common in women (9, 10, 11, 12).
foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.
See also 10 iron-rich foods your child needs
summary: iron deficiency is the leading cause of hair loss, especially in women. the best sources of iron include clams, oysters, eggs, red meat, spinach, and lentils.
7. Zinc
zinc plays an important role in the growth and repair of hair tissue. it also helps keep the oil glands around the hair follicles working properly.
alopecia is a common symptom of zinc deficiency (13, 14). studies have shown that addressing zinc deficiency by supplementing with zinc can reduce the hair loss associated with zinc deficiency (15, 16).
however, there are some anecdotal reports that supplementing in too high doses can also lead to hair loss.
therefore, it is best to obtain zinc from whole foods. foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.
Summary: the mineral zinc can improve hair growth in people who are deficient in zinc. good sources include oysters, beef and pumpkin seeds.
8. Protein
hair is made up of protein almost entirely. eating enough food is important for hair growth.
animal studies have shown that protein deficiency may reduce hair growth and even lead to hair loss. (17）。
however, actual protein deficiencies are extremely rare in western countries.
summary: getting enough protein is important for hair growth, although there is little lack of protein in western countries today.
Conclusion
food is the best source of vitamins needed for hair growth. however, if your diet is inadequate, supplements may help. according to studies, supplements are most effective against people who are already deficient (19).
in addition, if you are not deficient, large doses of vitamins and minerals can be harmful. therefore, work with your doctor to determine if you are defective.
ultimately, the best way to get these nutrients is to eat a balanced, real-food-based diet that includes plenty of nutritious foods.