Vitamins and minerals are important not only for your body but also for the healthy growth of your hair. If you are worried about thinning your hair, don’t worry. This article sums the important hair vitamins and minerals you need for better and shiny hair.
Healthy and shiny hair all around the world and among different cultures is a sign of beauty and health.
Moreover, you need vitamins and minerals as much as you need them for your body.
Different brands and manufacturers are producing different hair vitamins and you might have also heard the name of a few.
Factors like age, hormonal imbalance, and genetics play a great role in the growth of your hair, however, good and a healthy diet is also important.
Before moving on let us know some basic ground facts that what is your hair made of and what causes thinning and reducing of hair.
Hair is a simple structure made of tough protein, Keratin.
A hair follicle anchors hair on your scalp into the skin and the hair bulb forms the base of the follicle. The living cells divide and grow to build the hair shaft.
The blood vessels in the follicle nourish the cells and deliver hormones that affect the growth of your hair and the structure at different times of life.
Causes of Hair Loss
Usually, your doctor or dermatologist will try to determine the underlying cause of your hair loos.
One of the most common causes of hair loss is your male or female pattern baldness.
In case both or either of your parents is bald or suffers from hair pattern baldness, you can have this type of hair loss.
Certain sex hormones present in both men and women can trigger this type of hair loss.
In some cases, hair loss can be due to a simple halt in the cycle of your hair. Major illness, surgeries, or certain traumatic events can also trigger it.
However, after the treatment, your hair will start growing back.
Certain medical conditions can also trigger hair loss. These include:
- Thyroid diseases
- Alopecia Areata
- Scalp infections like ringworms.
Diseases that can cause scarrings like Lichen Planus and some types of lupus can also result in permanent hair loss.
Physical or emotional shocks like a death in the family, extreme weight loss, and high fever can also trigger hair loss.
In some cases, people with a hair-pulling disorder or trichotillomania have a need to pull out hair, usually from the head, eyebrows, or eyelashes.
Hair loss can also be due to excessive use of styling products and hairstyles that put pressure on your hair follicles.
Now, let us learn about the vitamins and minerals for hair.
Free radicals can damage and block your hair growth. Moreover, they can lead to the aging of your hair.
Vitamin C is a powerful antioxidant that helps to protect your hair against oxidative stress due to free radicals.
Moreover, your body needs vitamin C to create a protein, collagen which is an important part of your hair structure.
Vitamin C also enables the body to absorb iron, a mineral that is essential for hair growth.
Food items like strawberries, peppers, guavas, and citrus are good sources of Vitamin C.
One of the best vitamins for hair growth is B Vitamins. They are also known as Biotin.
Other B Vitamins also help to create more red blood cells which carry oxygen and nutrients to your scalp and hair follicles.
Moreover, these are important for hair growth. Foods like whole grains, almonds, meat, fish, seafood, and dark leafy green vegetables are a great source of B vitamins.
Additionally, animal sources are a good source of Vitamin B12. Therefore, in case you are a vegetarian or following a vegan diet, consider taking B Vitamins.
Cells need vitamin A for growth. This moreover, includes your hair, which is the faster-growing tissue in your body.
Moreover, vitamin A can help your skin to make oil substance, Sebum in your skin.
Sebum has the ability to moisturizes your scalp and keeps your hair healthy. In case your diet is insufficient for vitamin A, then it can lead to different problems.
While it is important to get enough vitamin A, excess of it can also be dangerous.
Studies suggest that overdose of vitamin A can also contribute to hair loss.
Vitamin A is also found in different food items such as milk, eggs, and yogurt. Cod liver oil is also a good source of Vitamin A.
Moreover, research suggests that vitamin D can help create hair follicles, which are tiny pores in your scalp. Vitamin D plays a role in hair production, however, many researchers focus on vitamin D receptors.
Most people do not get enough vitamin D and therefore, it is a good idea to increase your intake.
When you come in contact with direct sunlight your body has a natural ability to produces vitamin D.
Dietary sources such as fatty fish, cod liver oil, some types of mushrooms, and fortified foods are good sources of vitamin D.
Vitamin E is also an antioxidant just like vitamin C and is able to prevent oxidative stress.
Studies suggest, people who suffer from hair loss experienced an increase in hair growth by 34.5% after supplementing with vitamin E for hair growth.
Sources of Vitamin E include sunflower seeds, almonds, spinach, and avocados.
Your hair is made entirely of Protein, keratin and enough intake of it is important for hair growth.
One of the reasons behind the loss of hair strands at resting phases could be the inadequate supply of protein to the hair follicles in order to produce hair.
According to doctors and nutritionists, your daily protein intake should be 30% of your total calorie count. A diet rich in protein is crucial for healthy hair growth.
Food items like Eggs, berries, shrimp, fatty fish, tofu, legumes, nuts, and cottage cheese are great sources of protein.
Moreover, adding these foods to your diet can prevent hair loss over time and make the hair look healthier and shinier.
Zinc is an important mineral that plays a role in your hair growth tissue and repair.
Moreover, hair loss is a common symptom of zinc deficiency.
Studies suggest that adding zinc supplements can reduce hair loss due to zinc deficiency.
However, a high dose of zinc can cause hair loss. Therefore, it is better to get your zinc from whole foods.
Iron helps to carry oxygen through red blood cells to the different cells of your body.
This makes it an important mineral for many functions of the body, including hair growth.
Moreover, it is especially common in women. Food items like oysters, eggs, red meat, spinach, lentils, and clams are rich in iron and you can add them to your daily routine.
Preventing Hair Loss
There are certain steps you can take to prevent further hair loss.
Avoid wearing tight hairstyles, ponytails, or buns that put pressure on your hair follicle, and avoid using hair styling products as well.
Moreover, do not rub, push or twist your hair, and make sure to eat a healthy and balanced diet the includes adequate amounts of minerlas and vitamins.
Some beauty regimes can help prevent hair loss. These are:
- Using a gentle or sulfur-free shampoo for your hair
- If you have an oily scalp, wash your hair only every other day instead of daily washing them
- Pat your hair dry and avoid rubbing your hair
- Avoid using styling products like blow dryers, hair straighteners, bleaching agents, etc.
However, if you do want to use styling products make sure to use heat-resistant serums and dry your hair before using them.
Moreover, make sure to use them in the lowest setting possible.
You can prevent hair loss with the help of a healthy and well-balanced diet that has important vitamins and minerals. It only promotes healthy hair growth but also is very beneficial for your body’s overall health.
Moreover, you can prevent hair loss if it is due to underlying medical conditions to stress, and trauma. However, heredity hair loss or male or female pattern baldness is difficult to treat. Procedures like hair transplants can, however, reduce the appearance of baldness.
It is important to talk to your doctor or dermatologist before using supplements for hair as you might not need them and excess of them can result in toxicity. Ask them about different options available to decrease the effects of hair loss.