Top 10 Hair Growth Vitamins That Actually Work:-Nutrition, genetics, medical conditions, hormones, and stress affect hair growth and health. Hair loss may be caused by vitamin and mineral deficiencies that affect cell growth and function[1].
New York cosmetic dermatologist Michele Green, M.D., says vitamins are essential for healthy hair growth and may prevent hair shedding and thinning. B vitamins, vitamin D, vitamin E, zinc, biotin, and iron are best for hair growth.
Top 10 Hair Growth Vitamins That Actually Work
Vitamin B
- Complex B vitamins help hair grow and are “essential for metabolism and nervous system function,” says Dr. Green.
- No wonder B vitamins like vitamin B7 (biotin) and B12 strengthen and condition hair.”
- A balanced diet can easily meet B vitamin requirements, according to research.
- B vitamins are found in 100% whole grains, meat, fish, eggs, nuts, and avocados.
Biotin
- Biotin, also known as vitamin B7, is a complex B vitamin thought to promote hair growth.
- Some of the hype may be justified. Dr. Green says biotin “creates red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.”
- It also “plays a role in keratin production, which is a main component of hair.”
- The National Institutes of Health says most people get enough biotin from food.
- Foods rich in biotin are best for getting more.
- Dr. Green advises milk, eggs, bananas, salmon, sweet potatoes, and almonds.
- Many hair, skin, and nail biotin supplements exceed the recommended daily amount, so consult your doctor if you need more.
Vitamin C
- Vitamin C may strengthen hair and boost immunity. Dr. Green says vitamin C, a powerful antioxidant, is essential for hair growth.
- Vitamin C boosts scalp blood circulation, she says. “Increased blood circulation to your scalp stimulates hair follicles, which may help promote hair growth.”
Iron
- Iron is surprisingly important for hair growth, and the Journal of Korean Medical Science suggests a link between iron deficiencies and hair loss in women.
- Dr. Green says this micronutrient improves circulation and oxygen delivery to cells, which may help hair growth.
- “Your body cannot produce enough haemoglobin if you don’t get enough iron, which will hinder oxygen delivery to your scalp and cause hair loss,” she says.
- Clams, red meat, spinach, and lentils are iron-rich foods she recommends.
- If you’re at risk of iron deficiency, talk to your doctor about taking a supplement.
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Top 10 Hair Growth Vitamins That Actually Work
Keratin
- Keratin is a protein found in hair, skin, and nails, says Dr. Green.
- Keratin is produced by the body, and many supplements claim to promote hair growth. Dr. Green suggests “supplementing” with keratin by eating protein-rich foods like eggs, beans, fish, and meats instead of taking a pill. “There are no reliable studies that show keratin helps with hair growth,” she says.
- Over-supplementing keratin can cause protein buildup in the body.
Vitamin D
- Dr. Green says vitamin D deficiency can cause hair loss. “Keratinocytes, skin cells that produce keratin, metabolise vitamin D in the skin,” she says.
- When vitamin D levels are low, keratinocytes in hair follicles have trouble growing hair, causing shedding and hair loss.
Zinc
- The body needs little zinc, a trace mineral. It’s small but powerful, helping cells grow and create DNA. “Low zinc levels have been associated with hair loss and poor wound healing,” says Dr. Green.
- Her advice is to eat zinc-rich meat, beans, nuts, and seeds.
- If you have hair loss or thinning, ask your doctor about zinc supplements. Alopecia patients with low serum zinc levels should take zinc supplements, according to a small study.
Vitamin A
- Vitamin A may promote hair growth, but too much can cause hair loss.
- Dr. Green defines vitamin A as retinol, retinal, retinoic acid, and provitamin A carotenoids.
- In mice, dietary vitamin A activated hair follicle stem cells, she says. “However, this is complicated…In fact, oversupplementing vitamin A has been linked to hair loss.
Nutrafol
- Nutrafol supplements promote hair growth, thickness, and strength while reducing shedding.
- The company sells supplements for women, postpartum women, menopausal women, and men.
Viviscal
- Viviscal hair growth supplements are another line.
- The brand sells shampoos, conditioners, and supplements for men and women.
- Dr. Green recommends Viviscal for hair growth because “it is 100% drug-free and contains ingredients like vitamin C, biotin and other essential amino acids.”
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