5 Supplements and Vitamins For Healthier & Optimal Hair Growth

Hair care is not just about buying a good shampoo and conditioner and regular washing. To have healthy hair, you need to know how to take care of your hair daily.

Beautiful shiny hair always attracts looks and gives a good impression, but the same cannot be said for damaged hair. Even healthy hair requires excellent care, not to mention damaged and thin hair. Indeed, our hair can say a lot about us as individuals.

“Hair grows an average of 1 cent per month.”

If you are stressed, suffering from a lack of vitamins and minerals, or not getting enough sleep, it can lead to lousy hair growth and slower growth.

To check if your hair is strong enough, take one hair follicle and try to stretch it. If you have healthy hair, it will extend by 30% of its length before it breaks. If this is not the case, you need to take extra care.

The causes of damaged and lifeless hair are different

Genetics, nutrition, disease, medication, stress, hormonal imbalances, and most often, aggressive chemical and cosmetic hair products can lead to damaged hair.

Inadequate hair care can occur if we use aggressive shampoos or improper cosmetic products. Chemical processes such as permanent induction or dyeing can lead to damage to the hair and subsequent brittle, dryness, and lifelessness.

Also, the constant use of a hairdryer, warm wickers, and brushes, hair straightening irons, aggressive brushing violate the protective layer. Chlorinated pool water, UV rays from intense sunlight, wind, and central heating contribute to hair dehydration.

Nutrition is one of the most critical factors affecting the health of the hair

An insufficient amount of vitamins you consume through daily meals can lead to weak and damaged hair. But the right vitamins, minerals and supplements can make a big difference when it comes to improving the health of your hair.

Vitamins are essential for our health, but also for our hair

Lack of vitamins and minerals often results in slower growth and hair loss and usually leaves a mark on the skin and nails.

Of course, while maintaining overall physical health, you should also make sure that you stick to dosage recommendations to avoid toxicity or other side effects.

Here’s a look at 5 supplements and vitamins that are essential for healthier and optimal hair growth.

Biotin
Biotin is one of the few “B-vitamins” that improve the quality of hair by strengthening the hair follicle.

How Biotin helps your hair
Biotin plays a vital role in building a structural protein known as keratin, which is widespread in hair follicles and nails.

As you can imagine, a lack of biotin can cause hair loss or slow growth, and supplementing biotin can help improve the rate at which your hair grows as well as improve its strength.

However, if your diet is already relatively balanced and rich in foods containing biotin, the biotin supplement alone may not provide additional benefits.

We can find Biotin in meat (especially liver), egg yolks, fish, nuts, and seeds but also found in bananas, soybeans, and carrots.

When it comes to dosage, you should not worry about consuming too much biotin (in your diet or through a supplement) as it is a water-soluble vitamin, and the excess is excreted in the urine. But we suggest 20/30 mg per day to be the recommended dosage.

Zinc
Zinc plays a particular role in hair health – especially growth and repair, as well as maintaining the follicles associated with hair follicles.

Lack of zinc in the body is one of the leading causes of hair loss in the hair.

How Zinc helps your hair
Although zinc deficiency is relatively rare, hair loss is one of the main symptoms. People who suffer from malnutrition resulting from alcoholism or illness (especially inflammatory bowel disease) are at increased risk of developing zinc deficiency.

Also, many people with conditions that cause hair loss (such as alopecia) have been found to have a zinc deficiency.

Zinc can be found in dairy products, fish and shells, meat, whole grains, and garlic. Pumpkin seeds, lentils, and spinach are also excellent sources of zinc.

Recommended dose:
8-11 mg / day for men, and
8-9 mg / day for women.

If you are found to be deficient in zinc, a controlled zinc supplement can help prevent further hair loss. However, you should be careful with your dosage, as excessive zinc supplementation can have the opposite effect – triggering hair loss.

If you decide to add zinc, be sure to limit the dose to a maximum of a few weeks, as long-term use can affect your immune system and even lead to copper deficiency.

Fish Oil
Fish oil contains essential omega-3 fatty acids that contribute to healthy brain function, growth, and development, as well as maintenance and repair at the cellular level.

They stimulate skin, hair, and follicle growth. Omega-3 fatty acids contribute directly to maintaining the integrity and permeability of the cell membrane, allowing essential ingredients to pass from cell to cell.

Three types of omega fatty acids are essential to people:

-alpha-linolenic acid (ALA)
-eicosapentaenoic acid (EPA)
-docosahexaenoic acid (DHA)

ALA is found in vegetable oils, while EPA and DHA are found in oils from animal origin.

How Omega-3 Fatty Acids helps your hair
Omega-3 fatty acids also function as powerful antioxidants that reduce the destructive effect that free radicals exert on cell membranes, mitochondria, and follicles.

Also, omega-3 fatty acids in fish promote anti-inflammatory processes of the immune system, thereby reducing inflammation that can contribute to hair loss.

Omega-3 fatty acids improve skin and scalp health and reduce scalp dryness.

Recommended dose:
The recommended daily dose is 1.6 grams per day for men and 1.1 grams per day for women on alpha-linolenic acid. While DHA and EPA daily doses are not fully established, the dosage should be between 2000-4000 mg daily with meals.

People who are allergic to fish are not recommended to consume Omega 3 without consulting a doctor.

To have healthy and shiny hair, you must include omega-3 fatty acids in the diet. Lack of these primary, essential fatty acids can cause scalp dryness, hair loss, and dandruff.

Foods rich in omega-3 fatty acids are eggs, flaxseed, fish oil, salmon, sardines, tuna, mackerel, nuts, etc.

Iron
Iron is essential for so many processes in your body. In other words, it is an insensitive hero when it comes to hair health.

Although not a vitamin, iron is one of the minerals that the body needs for many health benefits, including hair growth, studies have shown that many lose hair precisely because of the lack of iron.

How Iron helps your hair
Similar to collagen, its role is related to the bloodstream. Hemoglobin is responsible for providing oxygen to the blood (and therefore hair follicles), so it makes sense that proper iron intake helps to improve the health of your hair.

In general, iron helps to improve hair growth and thickness, as well as prevent excessive hair loss.

Recommended dose:
8-11 mg/day for healthy adults,
15-18 mg/day for women ages 14-50

Foods rich in iron are grapes, blueberries, pumpkin seeds, red meat, spinach, swiss chard, and peas.

Iron absorption is usually best on an empty stomach, but if iron tends to cause nausea, you can certainly take it with a snack or meal.

Vitamin A
As a powerful antioxidant, it can be extremely suitable for those with dry hair, as it stimulates the scalp to produce grease.

Vitamin A has a role in retaining the natural fat on the scalp. But you need to take enough of this vitamin to keep your scalp healthy.

How Vitamin A helps your hair
Vitamin A maintains hair shine. But Vitamin A is also the main culprit for brittle hair.

Vitamin A stimulates the formation of sebum on the scalp.

The sebum, in turn, allows the hair to retain its natural moisture and improves the health of the scalp. Too much or too little sebum secretion damages the hair. Vitamin A deficiency can also be manifested by the occurrence of dandruff and dry hair.

Recommended dose:
600-700 mg/ per day for women,
600-900 mg/ per day for men.

Vitamin A can be found in milk, spinach, sweet potatoes, carrots, melons, tomatoes, and eggs.

If your diet lacks vitamin A, you may suffer from hair loss. Because vitamin A is a fat-soluble vitamin, deficiency can occur in people who consume a high-fat diet.

As with all fat-soluble vitamins, taking too much Vitamin A can cause toxicity because the excess will be stored in the tissues rather than removed in the urine. It is unlikely that an excessive intake of vitamin A can also lead to hair loss.

Conclusion:
Most side effects are infrequent and only occur if you take vast mega-doses of vitamins or minerals, but it’s always better to be on the safe side.

Otherwise, enjoy the positive effects of your chosen hair health supplement and discontinue use after a few weeks or months as recommended by the manufacturer or doctor.

Cigarettes and alcohol are not suitable for hair because they cause hair to decline.

5 Supplements and Vitamins For Healthier & Optimal Hair Growth

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