Unless you are genetically blessed with gorgeous tresses that make heads turn, you have to struggle the hard way to figure the right diet, products, hair growth supplements or even treatments to steer away from hair problems. Oh, and not even the most expensive shampoos and conditioners can improve the health of your hair and prevent further fallout. What you really need is a proper diet that can keep your hair enviously strong and long. Let’s have a look at the various vitamins for hair growth and thickness and their corresponding food sources.
Essential Vitamin for Healthy Hair Growth
Vitamin A is essential for good health and is also known for helping healthy hair growth. It is an antioxidant micronutrient, also known as retinol. Vitamin A deficiency may lead to several problems, including hair loss. Because it is a fat-soluble vitamin, it is stored in the body and used on those days when missing the daily dose of vitamin A.
Vitamin A helps your body to produce sebum, which keeps the scalp moisturized and keeps your hair healthy. It supports your immune system and helps in the development of your cells and tissues.
It strengthens hair to reduce breakage, promotes the circulation of oxygen in your body and supports hair follicles. However, the overdose of vitamin A also causes hair loss.
Dosage: An average adult male needs about 0.7 mg of vitamin A per day, and an adult female needs 0.6 mg.
Food products: pumpkin, Carrots, spinach, papaya, eggs, milk, yogurt, sweet red pepper, cod liver oil, broccoli, apricots, kale, etc.
2.Vitamin B7 or Biotin
There are eight types of Vitamin B and Vitamin B7 is one of them. It also is known as Biotin. Vitamin B7 or Biotin helps to turn carbohydrates, proteins, and fats into energy.
Biotin supplements can help you in hair growth if you have a Biotin deficiency, which is very rare because Biotin naturally presents in a wide range of foods.
Vitamin B7 or Biotin helps your hair to recover from the damage caused by chlorinated water, hair styling, and sun. Studies show that Biotin is also good for your skin and nails.
However, taking excess amounts of Biotin not going to help you because it is a water-soluble Vitamin and your body will extract the excess through your pee. (Indication/Sign: Bright yellow urine.)
Dosage: 30 mcg for adults over 18 years and pregnant women, and 35 mcg for breast-feeding women.
Food products: almonds, Spinach, egg yolks, broccoli, sweet potatoes, cauliflower, salmon, mushrooms, cheese, peanuts, walnuts, avocados, raspberries, etc.
3. Vitamin C
Vitamin C is well known for its anti-oxidant properties. It helps your body to fight free radicals and gives you younger-looking skin.
Your body needs vitamin- C to creates a protein called collagen that’s an essential part of the hair structure. Moreover, vitamin C prevents hair from aging and helps the body absorb iron – a vital mineral for hair growth.
Dosage: For Adults (men) 90 mg, Adults (women) 75 mg, Pregnant women 85 mg, and Breastfeeding women 120 mg.
Food products: Lemon, guavas, cabbage, orange, Indian gooseberry, brussels sprouts, cauliflower, broccoli, turnip greens, green and red peppers, spinach, tomatoes, etc.
4. Vitamin D
Vitamin D helps to boosts your immunity, keeps your bones strong, stimulates cell growth, and creates new hair follicles. Sun is the primary source of Vitamin D, but you can get it from dietary supplements and foods.
Vitamin D deficiency can lead to hair loss as well as alopecia, also known as spot baldness. Women and men both can experience alopecia.
Vitamin D is known for stimulating old and new hair follicles. Due to the lack of vitamin D in your body, new hair growth can be slow down and eventually leads to baldness.
So ensure you get your daily dose of vitamin D. Eat foods with vitamin D and get enough sun exposure.
Dosage: Daily 400–800 IU (10–20 mcg) of vitamin D you should need.
Food products: Oatmeal, salmon, cheese, orange juice, mushroom, almond, sardines, cod liver oil, oysters, egg yolk, soy milk, cereal, etc.
5. Vitamin E
Vitamin E is a fat-soluble vitamin. Its antioxidant properties help to reduce cell damage and improve hair growth.
It helps to get rid of hair thinning, split ends, dandruff, dull hairs, premature grey hairs, etc. and gives you healthy soft and shiny hairs.
A study shows that people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months, where the placebo group had only a 0.1% increase.
Food products: sunflower seeds, peanuts, soybean oil, avocados, Spinach, almonds, pickled olives, hazelnuts, broccoli, sunflower oil, mango, kiwi, pistachio, apricots, etc.
Vitamin B12 is one of the most essential nutrients needed for your hair growth and to keep them healthy, also known as cobalamin. vitamin B12 is one of the essential vitamins.
It is essential for cell division, red blood cell production, and metabolism to explain why a B12 deficiency impacts hair quality. By producing new hair cells, this vitamin helps you to promote hair growth.
It is a water-soluble vitamin, the excess amount of Vit B12 will eliminate by your body through urine.
Dosage: 2.4 mcg for the people over 14, 2.6 mcg during pregnancy, 2.8 mcg for breastfeeding women.
Food products: Milk, eggs, meat, fish, Swiss cheese, Fortified Soy Milk, Fortified Cereals, etc.