Are vitamins needed for hair? A common reason for poor hair condition or loss is a deficiency of essential vitamins and minerals. Below, we've rounded up the 7 most important vitamins and minerals for healthy hair growth and hair loss prevention.
Biotin (Vitamin B8)
Biotin is one of the most important vitamins Against hair loss. Vitamin B8 is essential for maintaining healthy hair. Biotin contributes to the production of keratin, which is important for the hair, scalp, and nails. Also, Biotin can prevent hair from turning gray. Among others, biotin can be found in soy products, nuts (especially almonds and hazelnuts), peanuts, eggs, and milk.
Folic Acid (Vitamin B11)
Folic acid is essential for cell development and tissue growth. Therefore, it is also important for the health of the hair follicles and therefore for the growth of the hair. hair. Folic acid also ensures better blood circulation, allowing nutrients to reach the scalp more easily. Folic acid is also known as vitamin B11 and is called B9 in France, Germany, and the United States. Foods rich in folic acid include green leafy vegetables, sprouts, cabbage, broccoli, citrus fruits, and liver.
Selenium is a mineral that plays an important role in maintaining healthy hair. A deficiency can contribute to brittle hair and hair loss. Selenium supports the body in protein processing. Since hair is primarily made up of protein, a sufficient amount of selenium is essential for hair growth. Selenium is common in many foods, in small amounts. Brazil nuts, fish, and shellfish are very rich in selenium.
Like Selenium, Zinc is recognized as contributing to healthy hair. Zinc ensures a proper construction of proteins and therefore of all body tissues, including hair. Zinc is also involved in the formation of keratin. Hence, it is considered as one of the best substances for healthy hair growth. Low zinc values can also increase the possibility of more DHT in the body and a zinc deficiency can lead to more hair in the telogen phase (resting phase) and thin, fragile hair. Zinc can be found in oysters, meat, whole wheat bread, legumes, and sunflower seeds, among others.
Iron is a component of hemoglobin, a substance that carries oxygen through the body. Iron deficiency can lead to brittle hair and hair loss. Iron can be found in many foods, such as meat, beans, dark green leafy vegetables, pumpkin seeds, and seaweed. With a varied diet you are more likely to have enough iron in your body.
Group B vitamins
In addition to the specific B vitamins B8 (Biotin) and B11 (Folic Acid), virtually all B vitamins are of great importance for healthy hair. They play an essential role in the metabolism of cells.
A deficiency of vitamin B2 (Riboflavin) can contribute to hair loss. B2 also provides support in the absorption of vitamin B6 and iron, both of which are important for healthy hair growth. Vitamin B2 can be found in dairy, meat, broccoli, eggs, and nuts, among others. Niacinamide (or Niacin, vitamin B3) ensures a dilation of the blood vessels, which stimulates blood flow to the scalp, allowing nutrients to more easily reach the hair and scalp. It can also lower cholesterol, which can help reduce hair loss. Vitamin B3 is found in fish, meat, nuts, and grains. It is known that a deficiency of vitamin B5 (pantothenic acid) can cause hair loss. Vitamin B5 can be found in foods like chicken, milk, cereals, and salmon. A deficiency of vitamin B12 (Cyanocobalamin) can contribute to hair loss and the development of gray hair. Vitamin B12 can only be found in animal products, such as meat and dairy products.
Vitamin A (Retinol)
Vitamin A is an antioxidant that improves the overall health of the scalp. Stimulates the production of sebum. The sebum protects the hair from dryness. Make sure you are getting enough of this vitamin, but not too much - too much of this vitamin can stimulate hair loss. A shortage of this vitamin can lead to dry hair and scalp. Vitamin A is found in many foods, such as milk, broccoli, spinach, carrots, and cabbages, and with a varied diet, you should be consuming it in sufficient quantity.
Other important vitamins and minerals
For healthy growth of the scalp and hair, it is important to take enough vitamin C and E.
Vitamin C is a powerful antioxidant that is important for maintaining and building collagen in the skin and around the hair follicle. It also helps the body absorb iron. Vitamin C is found in citrus fruits, strawberries, kiwi, tomatoes, and green vegetables.
Vitamin E stimulates blood flow in the scalp, so that the hair follicles receive the proper nutrients for optimal hair growth. Vitamin E deficiency can lead to hair loss and dandruff. Vitamin E is found in eggs, sunflower seeds, leafy vegetables, and asparagus, among others.
With a varied diet that includes a lot of fruit and vegetables, supplemented if necessary with a multivitamin tablet, you will get many of the necessary vitamins. For healthy hair growth, some vitamins are so important that a higher dose gives a much better result. In the case of other vitamins, too high a dose can be detrimental, both for hair growth and general health. Therefore, it is important to obtain the correct amounts and proportions. The safest, easiest and most effective solution to obtain all the necessary vitamins against hair loss is to take a supplement specially formulated for hair growth.