The quest for healthier, thicker hair is real! Conditioners will help your hair look silky, but if you want healthy, long, and strong strands, you need to add some hair growth supplements to your daily hair menu.
If there is a magic formula to speed up your hair growth, it is the use of vitamins – either as supplements or in your diet. Deficiencies in specific vitamins can lead to hair breakage and loss of hair. Here, we share the best 5 Vitamins for hair growth to help you achieve your dream hair.
- Vitamin C
Vitamin C, also called ascorbic acid, produces collagen - an essential part of hair’s structure. It stimulates the production of antioxidants that fight free radicals. It helps in the absorption of iron, a necessary mineral for hair growth. Dermatologists call Vitamin C a hero vitamin due to its amazing benefits. It helps prevent hair thinning and reverse hair aging.
Vitamin C food sources include oranges, lemon, cauliflower, broccoli, tomatoes, Brussels, parsley, etc. it is available as Vitamin C tablets and Vitamin C capsules. The recommended daily dosage of Vitamin C as supplements or food is 75 milligrams for Women (adults) and 90mg for men (adults).
- Vitamin B7
Vitamin B7 also called Biotin or vitamin H breakdown protein into amino acids needed for hair growth. It also repairs the damage caused by chlorinated water, sun, and heat styling — a regular dose of Biotin results in thick and voluminous hair.
Vitamin B7 food sources include cereals, avocados, raspberries, Almonds, sweet potatoes, cauliflower, mushrooms, peanuts, walnuts, milk, spinach. It is also available as Biotin tablets and Biotin capsules. The recommended daily dosage of Biotin is 30 micrograms.
- Vitamin A
You clearly overlooked the vitamin containing prowess of greens and carrots in school, didn’t you? Well, these and many other foods are rich in vitamin A. Vitamin A (retinoids and carotenoids) stimulate the production of sebum, oil on the scalp. This oil helps to maintain hair moisture level, improve blood circulation, and strengthen hair follicles for hair lengthening.
Vitamin A food sources include broccoli, peas, apricot, pumpkin, Carrots, spinach, milk, eggs, yogurt, cod liver oil, red pepper. It is available as Tablets: 10,000, 15,000 Units, and capsule: 7,500, 8000, 10,000, 25,000 Units. The recommended daily dosage is 900 mcg for males 19 to 50 years and 700 mcg for females.
- Vitamin E
Vitamin E contains powerful antioxidant properties that help fight free radicals. There are not many studies that support the use of vitamin E for hair growth. However, adding vitamin E to the hair adds an extra layer of protection and bring about a healthy shine. Many people rub Vitamin E capsules onto the scalp for hair growth.
Vitamin E comes in 8 chemical forms: delta-tocotrienol, gamma-tocotrienol, beta-tocotrienol, alpha-tocotrienol, delta-tocopherol, gamma-tocopherol, beta-tocopherol, and alpha-tocopherol. Humans need only the last one, alpha-tocopherol.
Vitamin E food sources include wheat germ, spinach, kale, and almonds, peanuts, hazelnuts, vegetable oil. It is available as Vitamin E supplements (capsules), Vitamin E oils, and Vitamin E- fortified shampoo and conditioners. The recommended daily dosage of vitamin E is 15 mg for everyone 14 years and above.
- Vitamin D
Deficiency of Vitamin D causes alopecia areata – a condition that leads to excessive hair loss. It is an auto-immune disorder that causes the immune system to attack the hair follicles. A study showed that people who suffer from alopecia have low levels of vitamin D. Exposure to sunlight stimulates the body to produce vitamin D. it is therefore advisable to soak yourself in the sun for some minutes in the day.
Vitamin D food sources include low-fat fortified milk, fish, fortified juices, grain, and mushrooms. It is available as granules, sachets, injectives, capsules, and tablets. The recommended daily dosage of Vitamin D for adults is 15 micrograms (mcg) or 600 international units of vitamin D daily.
Caution: excessive ingestion of Vitamin D can lead to the formation of kidney stones. While taking a vitamin D supplement, choose fat diets to help absorb vitamin D.
Nowadays, alopecia and thinning hair have become prevalent, thanks to our lifestyle habits, pollution, and stress. Turning to hair growth supplements shows a considerable difference within a few weeks of use. Do not overdose on these vitamins and consult your doctor before use.