Everybody wants to have luscious, nourished hair, but our hair's health reflects our whole well-being. Hair fall thinning and dryness may result from various nutritional deficiencies. For a healthy hair structure, you must consume a diet rich in proteins, iron, zinc, and vitamin B12, essential for the scalp's healthy hair structure, development, and moisturisation. Supplements and vitamins can do much good if your hair loss is due to anything other than genetics.
Is Your Regular Diet Affecting Your Hair?
Your hair fall treatment will be stronger and more lustrous if you follow a balanced diet. You may also prevent hair loss by watching what you eat. You may notice a lack of some nutrients in your hair if you don't eat a balanced diet.
An improved condition of your skin, hair and nails is greatly influenced by the amount of essential fatty acids your diet constitutes, particularly Omega-3.
The following foods are high in omega-3 fatty acids and should be consumed daily.
- Fatty fish like salmon, tuna, mackerel and more
- Flaxseed oil, chia seeds, canola oil and whole flaxseeds
- Walnuts
- Tofu, soybeans and cruciferous vegetables
- Fruits and vegetables (broccoli, cauliflower and Brussels sprouts)
You should also include B6, B12 and folic acid in your diet to keep your hair healthy. There is a problem for vegetarians and vegans when it comes to getting enough of these nutrients.
Spinach, white potatoes and bananas are all good sources of vitamin B6. Among the best sources of B12 are meat, chicken, fish and milk.
To include folic acid in your diet, consume more fresh fruits & vegetables, particularly citrus fruits and tomatoes. Beans and lentils, whole grains and fortified grains all include it.
Hair health depends on protein, which many individuals do not receive enough of. Eggs, soy products and lean meats like fish and chicken are all healthy sources. One serving a day is enough.
A multivitamin consumed daily is beneficial for hair health because of hair-friendly trace minerals, such as ferrous, magnesium, zinc and biotin.
Hair loss may occur due to several factors, including deficiency of nutrients in your diet. For example, male or female pattern baldness may be passed down through the family. If you have a condition like anaemia or hypothyroidism, you may lose hair or experience a change in your hair pattern.
5 Best Vitamins that Help Natural Hair Growth
Many individuals see healthy hair as a sign of health and attractiveness. If you want your hair to be healthy and thick, you'll need all the necessary nutrients.
In reality, a wide range of dietary deficiencies may cause hair loss. Even while age, genetics, and hormones all play a role, get the nutrients you need to keep your hair healthy. Below you'll find information on five vitamins that may be essential for healthy hair development.
1. Vitamin A
Almost all cells need vitamin A for growth. Hair, the body's fastest-growing tissue, comes in this category.
The skin's glands produce sebum, an oily material produced by consuming Vitamin A. Sebum lubricates the scalp and aids in the hair's health. Vitamin A deficiency may cause a wide range of health issues, including hair loss.
Vitamin A is essential, but you don't want to overdo it. As per studies, it was found that Vitamin A deficiency is directly linked to hair loss. Beta-carotene, a precursor to vitamin A, is abundant in several root vegetables and leafy greens, including spinach and kale.
Animal products, including milk, eggs and yoghurt, contain vitamin A. Cod liver oil is an excellent source of omega-3 fatty acids.
Vitamin A is essential for the health and growth of your hair. Sweet potatoes, carrots, spinach, kale and certain animal products are excellent sources.
2. Vitamins B
Biotin is one of the most popular vitamins in terms of vitamins for hair development. Human hair loss has been linked to a lack of biotin.
Biotin is an alternate therapy for hair loss, although it works best for individuals who lack it. On the other hand, deficiency is unusual as it is found in many meals. There is a lack of research on the effectiveness of biotin for hair development in healthy people.
Hair follicles get oxygen and nutrients through the scalp via other B vitamins. Hair development requires the occurrence of these mechanisms. B vitamins may be found in a wide variety of foods, including:
- Unprocessed foods
- Almonds
The only excellent source of vitamin B12 is an animal-based diet. A person with vegan or vegetarian may need a nutritional supplement.
Hair development may be aided by B vitamins, which transport oxygen and nutrients to the scalp. Foods high in B vitamins include cereals, meat, dairy products, shellfish, and leafy greens.
3. Vitamin C
Damage from free radicals may stunt hair development and make it seem older. Free radicals may induce oxidative stress, which vitamin C helps prevent.
Vitamin C is also necessary for the production of collagen, a key component of the hair structure. As per several kinds of research, Vitamin C has been linked to the body's ability to absorb iron, a mineral essential for hair development. Vitamin C-rich foods include strawberries, peppers, guavas and citrus fruits.
If there's a deficiency of Vitamin C in your body, it could deteriorate hair follicles and form wrinkles on your face. Citrus fruits, such as oranges and lemons and strawberries, are excellent sources of vitamin C.
4. Vitamin D
Vitamin D deficiency has been related to alopecia, the medical name for hair thinning or baldness.
Research on vitamin D by hair fall clinic receptors suggests that it may affect hair growth. Vitamin D may function in hair development, although it isn't clear how.
Despite this, most of the population is deficient in vitamin D. Increasing your consumption may still be a smart option.
Direct exposure to the sun's rays is how your body makes vitamin D. Dietary sources of vitamin D that are good for you include cod liver oil, mushrooms and other enriched foods.
It's unclear what part vitamin D plays in hair development, although one kind of hair loss has been related to vitamin D deficiency. Sunlight exposure and certain meals may raise your vitamin D levels and helps in hair fall treatment in Dubai.
5. Vitamin E
Antioxidants, including vitamin C, may help protect against oxidative stress.
Researchers found that supplementing with vitamin E for eight months resulted in a 34.5% boost in hair growth for those suffering from thinning hair. Vitamin E may be found in sunflower seeds, almonds, spinach and avocados.
Best Supplements to Get Thicker and Natural Hair Growth
So, how can you keep your hair long and healthy in the face of these external factors? Here are our top six picks for supplements to maintain your hair full and healthy.
1. Biotin
Biotin, often known as B7 or vitamin H, is a common ingredient in hair growth supplements. It helps the body digest protein, necessary for developing hair and nails.
Vegans and vegetarians are particularly vulnerable to Biotin for hair growth deficiency and may benefit from taking a B7 vitamin.
2. Tocopherols
Our understanding of hair health already includes the need for a healthy balance between free radicals and antioxidants. As an antioxidant, vitamin C may help reduce the damage caused by free radicals. In addition to collagen production, vitamin C aids in the formation of the hair structure.
If you're experiencing hair loss due to anaemia, you may benefit from taking vitamin C, which has been shown to aid in iron absorption.
3. D-Calcium Pantothenic Acid
In recent research, vitamin D insufficiency has been linked to hair loss, and vitamin D deficiency is a widespread issue in the United States. Globally, an estimated 1 billion people are deficient in vitamin D. Vitamin D has been proved to aid follicle development in studies. Therefore it's one of our top picks for healthy hair.
Sunlight is the primary source of vitamin D, but it may not be easy to obtain enough because of cloud cover, buildings and clothes. Taken daily, vitamin D may help provide your body with the nutrients it needs to be healthy, and it is amongst the best hair growth vitamins for men.
4. Iron
Red blood cells need iron to transport oxygen, and hair loss is a common sign of iron deficiency in women. We suggest consulting your doctor before taking an iron supplement, as it may not be required if you do not have a shortage of this crucial mineral.
5. Zinc
Aside from immune-boosting properties, zinc has also been shown to have a good effect on hair growth and restoration. For those who don't receive enough zinc through their diet, supplements might help prevent hair loss.
6. Protein
Most of our hair is composed of protein, despite most people linking it with muscular growth and development. Because protein is a macronutrient, our bodies need a lot of it, unlike vitamins and minerals.
Adding a protein powder to your diet may help guarantee that you provide your body with the protein it needs to maintain strong muscles, hair and nails.
Conclusion
Food is the greatest way to get the vitamins you need to grow your hair. Supplements, on the other hand, can be beneficial. Those who are already low in certain nutrients benefit most from supplements. In addition, if you are not low in vitamins and minerals, taking huge dosages of them might be dangerous.
Only a doctor can determine whether you are nutrient deficient or not after thorough tests and checkups. Eating a well-balanced, whole-food diet rich in nutrient-dense foods is the greatest approach to obtaining enough of these vitamins and minerals.