Hair growth can be impacted by a number of reasons such as weak immunity, health conditions, and an unhealthy lifestyle. Out of all of these factors, nutritional deficiency is the main reason. In this article, let us explore some minerals and vitamins for hair growth and their different sources.
Say yes to long tresses with these minerals and vitamins:
Here are some of the most crucial vitamins and minerals that can help you with healthy hair growth:
- Iron: Iron is a crucial mineral, responsible for carrying out many bodily functions such as transporting oxygen to tissues throughout the body. A deficiency in iron can lead to anaemia and hair fall , especially in women.The recommended daily intake of iron in the body is around 18 mg. To get this from natural sources, you can consume foods like shellfish, liver, spinach, red meat, legumes, quinoa, pumpkin seeds, tofu, and broccoli.
- Zinc: Zinc is also an important mineral that aids in better immune function, faster wound healing, and DNA synthesis. Zinc deficiency has been found by experts to cause greater hair fall. Some of the best sources of zinc in food are meat, seafood, seeds, legumes, and nuts.
- B Vitamins: Research has found that vitamin deficiencies responsible for hair fall are biotin, riboflavin, folate, and vitamin B12. These come under the category of B vitamins. Out of these, biotin is one of the most popular supplements taken for the healthy growth of hair, nails, and skin. A deficiency in folate, riboflavin, and biotin is rare and typically, those with restrictive diets tend to be at greater risk. Such target groups include people following a vegan diet and those who are senior citizens.Some natural food sources of B vitamins are leafy greens, liver, eggs, salmon, milk, legumes, yogurt, chicken, and turkey.
- Vitamin C: Vitamin C is a very powerful source of antioxidants which plays a number of roles in an individual’s health overall, contributing to hair health. It helps increase the absorption capability of iron. It also contributes to collagen synthesis, which contains amino acids and helps build keratin – a very important component of the hair structure. This vitamin also contributes towards protecting the hair from damage due to oxidative stress that is interlinked with hair fall. If you want to increase vitamin C intake naturally, you can incorporate foods like plums, cherries, guavas, blackcurrants, yellow peppers, parsley, spinach, kale, kiwi, broccoli, lemons, oranges, strawberries, and Brussel sprouts into your die
- D Vitamins: Vitamin D deficiency has been found responsible for increased hair fall. One of the best sources of vitamin D is regular exposure to early morning sunlight. Besides this, you can consume more foods like egg yolk, fortified cereals, tuna fish, vitamin D-fortified orange juice, cod liver oil, and salmon for more vitamin D in your system.
Vitamins Good for Hair: Supplement Forms
While food sources might be the best way to incorporate the necessary vitamins for hair growth into your diet, they might not be the most sustainable way. Depending on your dietary restrictions, you are bound to miss out on one or two necessary vitamins one way or the other. Another challenge is eating all these foods daily, especially, given the very hectic lifestyle that people lead these days.
So, the next best and most effective option would be to go for a hair supplement. These supplements, when consumed orally, are directly absorbed into the bloodstream. For the inexperienced, there are a number of forms in which supplements are now available on the market. You can find these supplements in different forms:
- Hair Gummy
Hair gummy or gummy for hair growth supplements are basically chewy and often fruit-flavoured pastilles that are created with a blend of desirable minerals and vitamins promoting hair growth. These are shaped in various forms such as teddy bears or hearts and are easy to consume.
- Vitamin Tablets for Hair
These are the normal solid kind of supplements that need to be taken with water. These are the most common forms of vitamins for hair growth that you will see in the market.
- Effervescent Vitamins for Hair Growth
Effervescent vitamins are designed in a way so that they break when they come in contact with water or other liquids such as juice. This leads the tablet to dissolve and create a fizzy solution often similar to a fizzy soft drink.
- Vitamin E Capsules for Hair
Vitamin E supplements are usually available in a gel-like supplement form that contains the vitamin E oil. Typically, you can either consume this or break the supplement and extract the oil. You can mix this oil into your regular oil and apply it to your scalp.
Daily intake of minerals and vitamins for hair growth is very important. If you find this too challenging as a result of your dietary habits or lifestyle, you can switch to supplements as the next best and most effective option.
Frequently asked questions
Q1. How many vitamins for hair growth are necessary daily?
Ans: How much vitamins you need for hair growth daily is best understood by getting to the root of your hair fall issue. Sometimes hair fall can be an indication of an underlying condition, other times, it can be a side effect of some medication. Poor lifestyle habits and stress can also aggravate hair fall. It is best you consult a doctor and then start on your vitamin supplements.
Q2. When should I take vitamins for hair growth?
Ans: If you are taking supplements, it is best to take these in the morning with your breakfast. Alternatively, you can also take them at night after your dinner.
Q3. Do vitamins for hair growth cause side effects?
Ans: The possibility of vitamin supplements for hair growth causing side effects is not known. However, if you do experience any reaction, you can stop consuming the supplements and consult a healthcare provider.