Get longer, thicker hair with these vitamin supplements

Losing some hair on a daily basis is normal. You can lose between 50 to 100 hairs per day. However, if you are dealing with something more serious, you may be one of them 80 million people in the United States affected Hair loss Or alopecia, according to the American Academy of Family Physicians.

Hair loss can also be caused by underlying health conditions, e.g Vitamin deficiency. That’s why it’s important to make sure you’re eating a balanced diet full of the vitamins and minerals your body needs. To find out which vitamins are best for hair growth, we have explained them below. Before starting any new supplements, be sure to consult your doctor before making any changes to your diet.

What vitamins are best for hair growth?

Vitamins do many amazing things for hair. It can aid in cell growth, prevent free radicals from damaging them, prevent them from graying prematurely, and nourish follicles that stimulate growth.

Here are the best vitamins for hair growth and thickness.

Biotin

Biotin, also known as Vitamin B7Stimulates keratin production to increase follicle growth. Cases of biotin deficiency tend to be rare, with people diagnosed with biotinidase deficiency being the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes, and seeds.

The recommended dose is 30 micrograms per day for adults.

However, one side effect of biotin may be acne. In this Reddit thread One user posted asking for advice on what vitamins and supplements others use for hair growth, and multiple responses suggested that taking more biotin led to acne. Although this may not be the same for everyone, it is something to consider if you are taking biotin supplements. If you notice more breakouts, consider one of the other vitamins for healthy hair.

Vitamin A

Hair cells are The fastest growing segment From the body. It makes sense Vitamin A It is the perfect fuel for this growth. When your body absorbs vitamin A, it produces sebum. It is an oily substance that moisturizes your scalp, keeping it and your hair follicles healthy. Vitamin A deficiency may lead to hair loss.

To consume more vitamin A, you will want to eat Foods containing a high percentage of beta-caroteneWhich turns into vitamin A. Foods high in beta-carotene include sweet potatoes, squash, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt, and milk.

Recommended Daily intake of vitamin A Up to 900 micrograms for men and 700 micrograms for women. Be careful not to take too much vitamin A, as it may have harmful effects and has been linked to birth defects during pregnancy.

Vitamin C

Oxidative stress is one of the main factors that contribute to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an imbalance of electrons which can lead to hair loss.

The solution is to eat foods with it Vitamin C. Your body has antioxidants that reduce hair damage caused by free radicals by balancing their electrons in doing so. Along with balancing the scales, Vitamin C helps your body in Collagen production (Prevents hair from graying prematurely) and iron absorption – treating iron deficiency to some extent – ​​which can help hair growth. Smoking, drinking alcohol and having a poor diet It can lead to vitamin C deficiency.

You will find Vitamin C found in citrus fruitsPepper, strawberry, tomato and guava. Since your The body does not produce itYou will need to include them in your diet or take a supplement containing vitamin C.

Daily intake of vitamin C Up to 90 milligrams per day for adult men and 75 milligrams per day for adult women. take Lots of vitamin C It can lead to heartburn, muscle cramps, fatigue, skin flushing and possible kidney stones.

Vitamin D

Vitamin D deficiency It can lead to hair loss conditions such as alopecia, female pattern hair loss, and excessive shedding. You will find this exhaustion more in People aged 65 and over And more.

to Get more vitamin D You can incorporate fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yoghurt) and mushrooms into your diet. Alternatively, you can pick up some Rays of midday sun.

600 IU of vitamin D is the recommended dose for adults. take Lots of vitamin D It can lead to nausea, weight loss, confusion, and heart rhythm problems.

Vitamin E

Vitamin E It has the same antioxidant capacity as its counterpart vitamin C. This means that it can reduce oxidative stress by balancing the electron level in free radicals. People most at risk of vitamin E deficiency are those with health conditions such as Crohn’s disease or cystic fibrosis.

Vitamin E is an effective way to treat hair loss. A small study revealed that people who took vitamin E supplements for eight months experienced… 34.5% increase in hair growth. You can too Find Vitamin E in Sunflower seeds, spinach, avocado and almonds.

If you plan to go the supplement route, the recommended dietary allowance is 15 milligrams daily.

iron

Iron fuels hemoglobin productionIt is a protein found in red blood cells in the body. These cells distribute oxygen to cells throughout the body, helping in their repair and growth. that Iron deficiency It can lead to hair loss, and women are more susceptible to this.

You’ll find iron in foods like eggs, red meat, lentils, spinach, oysters, and oysters. If your doctor recommends it, you can take iron supplements.

The recommended daily amount of iron is 45 mg. Keep in mind that eating too much iron may lead to constipation, stomach pain, and vomiting.

Zinc

Zinc promotes hair growth and keeps the sebaceous glands surrounding the follicles working well. If you have a zinc deficiency, you may experience hair loss. Those Most susceptible to zinc deficiency They are those who drink alcohol excessively, people with Crohn’s disease, pregnant or breastfeeding women, and those with chronic kidney disease.

You can find zinc in many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters, and lentils. Recommended Daily dose of zinc 11 mg for men and 8 mg for women. Eating too much of it can lead to loss of appetite, cramps, and headaches. It can also lower your good cholesterol.

How long do hair growth vitamins take to work?

Hair supplements are not overnight solutions. It may take months before you notice small improvements. Remember, the success rate depends on the cause of hair loss, your diet, genetics, and other factors.

Do hair vitamins really work?

While hair growth vitamins may be beneficial for some, others may not notice a difference. However, consistent use is key to seeing long-term results, so don’t expect overnight changes. (And do not invest in products that promise significant results in a short time.)

Again, this is a popular question on Reddit. In this Special discussion topicThe man asks about vitamins that help hair grow and thicken, while also giving his nails and skin a boost, according to his girlfriend’s recommendation. One response was a woman in her 30s who used both collagen and biotin and noticed a huge difference in her hair and nails. Her hair breaks less and is stronger, while her nails grow faster. So, in addition to hair growth, some of these supplements can also give you a boost for your skin and nails.

Bottom line

Vitamins can restore damaged hair, prevent it from premature aging, reduce hair loss, and improve growth and volume. It’s also not a one-size-fits-all solution. You will need to consult your doctor if you are losing a significant amount of hair, as this may be due to your surroundings, an underlying medical condition or another factor. They can work with you to develop a targeted plan that may include vitamins.