Want healthier hair? Focus on these 7 hair-friendly vitamins


the Ordinary in the shed 50-100 hairs per day. It happens without us realizing it. However, if you notice your hair is thinning, it could be just a handful of reasons, such as genetics and hormonal imbalances. Another common reason is vitamin deficiency.

A balanced diet full of vitamins and minerals will help you work towards a long, healthy rock while simultaneously increasing your overall health. It’s a win-win.

We have outlined the best hair-friendly vitamins, along with the foods they found, that you should try to get your diet for potential hair health benefits. However, consult your doctor first before changing your diet or adding supplements.

read more: Vitamins that are perfect for hair growth

What is the best vitamin for hair growth?

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Vitamins do many amazing things for hair: They can help the growth of cells, prevent free radicals from damaging it, prevent it from turning gray early, and nourish the follicles that stimulate growth.

It is a great vitamin for hair growth and thickness.

Biotin

Also known as biotin Vitamin B7stimulates keratin production and increases follicle growth. Biotin deficiency tends to be rare, with most common diagnosed with biotinidase deficiency. This vitamin can be found in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes, and seeds.

The recommended intake is 30 micrograms for adults.

Vitamin a

Hair cells are The fastest growing parts of the body. That makes sense Vitamin a It is the perfect fuel for its growth. When your body absorbs vitamin A, sebum is produced. It is an oily substance that moisturizes your scalp and keeps it healthy. Hair loss can occur when you suffer from vitamin A deficiency.

You’ll want to eat more vitamin A Foods that are high in beta-caroteneIt will turn into vitamin A. Foods that are high in beta-carotene include sweet potatoes, pumpkins, carrots, spinach and kale. It can also be found in cod liver oil, eggs, yogurt and milk.

Recommended Daily Vitamin A Intake For men, it costs up to 900 mcg and for women, it costs 700 mcg.

A selection of high-vitamin A foods including carrots, nuts, broccoli, butter, cheese, seeds, and eggs.

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Vitamin c

Oxidative stress is one of the main factors that contribute to hair loss. This can occur when there is a free radical and antioxidant imbalance within the body, leading to electron imbalances that can lead to hair loss.

The solution is to consume food Vitamin c. Your body has antioxidants that reduce free radical hair damage by balancing the electrons when you do so. Vitamin C helps your body along with balancing scale Produces collagen (prevents hair from getting too fast) and iron absorption – tackling iron deficiency to some degree – helps in hair growth. Smoking, drinking alcohol, and eating poorly It can lead to vitamin C deficiency.

You’ll find Vitamin C in Citruspeppers, strawberries, tomatoes, guava. From your The body does not produce itYou should include these in your diet or prepare a vitamin C supplement.

Daily Vitamin C Intake Adult men have a maximum of 90 milligrams per day, and adult women have a maximum of 75 milligrams. I’m taking it Too much vitamin C It can lead to heartburn, muscle cramps, fatigue, skin flushing, and kidney stones.

read more: The best multivitamin

Vitamin d

Vitamin D deficiency This can lead to hair loss such as alopecia, hair loss in a woman’s pattern, and excessive shedding. You will find more of these depletions People at 65 years old And over.

In Get more vitamin d Intake, fatty fish, cod liver oil, fortified foods (grains, eggs, bread, yogurt), and mushrooms can be incorporated into your diet. Or you can catch some Noon sun rays.

600 IU of Vitamin D is the recommended dose for adults. I’m taking it Too much vitamin D It can lead to nausea, weight loss, disorientation, and heart rhythm issues.

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Vitamin e

Vitamin e It contains the same antioxidant abilities that Vitamin C has. This means that oxidative stress can be suppressed by balancing the electronic levels of free radicals. For people susceptible to vitamin E deficiency, Clonal or cystic fibrosis.

Vitamin E is an effective method to treat hair loss. A small study revealed that people who have been taking vitamin E supplements for eight months have experienced this. 34.5% increase in hair growth. You can do it too Find Vitamin E in Sunflower seeds, spinach, avocado, almonds.

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

iron

Iron burns the production of hemoglobinprotein found in red blood cells in your body. These cells distribute oxygen throughout the body to help repair and grow. an Iron deficiency Women are most susceptible to this, which can lead to hair loss.

Iron is found in foods such as eggs, lean meat, lentils, spinach, oysters and clams. If your doctor recommends it, you can take iron supplements.

The recommended daily iron intake is 45 mg. Keep in mind that taking too much iron can lead to constipation, stomach pain and vomiting.

Table filled with a variety of iron foods, such as lean meat, iron, lentils and eggs

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zinc

Zinc promotes hair growth and makes the oily glands surrounding the follicles work well. If you have zinc deficiency, you may experience hair loss. Those Most susceptible to zinc defects People who drink excessive alcohol, clones, pregnant or breastfeeding women, and people with chronic kidney disease are people.

Zinc can be found in many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters, lentils, and more. Recommended Daily dosage of iron It’s 11 mg for men and 8 mg for women. Consuming too much can lead to loss of appetite, convulsions and headaches. It can also lower cholesterol.

How much does hair growth vitamin take to work?

Hair supplements are not an overnight solution. It may take several months to notice slight improvements. Don’t forget that success rates depend on the causes of hair loss, diet, genetics and other factors.

Conclusion

Vitamins can recover damaged hair, prevent premature aging, reduce hair loss, and improve growth and volume. And it’s not a one-size-fits-all solution. If you’re losing a significant amount of hair, you’ll want to talk to your doctor as it could be due to the environment, underlying medical conditions, or other factors. They can work with you to create a target plan that contains vitamins.



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