These 7 essential vitamins could help you with hair growth

Everyone experiences a Light hair scattering every dayBut there is a point where it can be worrying and influence your general hair thickness. However, you may be able to understand what it is causing to help you return to it. Some people experience hair loss due to hormones or genetics, while others may need to increase the intake of some vitamins.

A Balanced diet full of vitamins and minerals It can help you get healthy locks by increasing your general health at the same time. It’s a victory. We have outlined seven hair vitamins, together with the foods in which they are found, that you should try to incorporate into your diet for potential benefits for hair health. However, before changing the diet or add any supplements, be sure to consult the doctor first.

What vitamins are the best for hair growth?

Vitamins do many extraordinary things for hair. They can help in cell growth, prevent free radicals from damaging it, prevent them from deceiving prematurely and nourishing the follicles that stimulate growth.

Here are the best vitamins for growth and thickness of hair.

Biotin

Biotin, also known as Vitamin B7It stimulates keratin production to increase the growth of the follicle. Biotin deficiencies tend to be rare, with those diagnosed with biotinidase deficiency the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.

The recommended intake is 30 micrograms for adults per day.

However, a side effect of biotin can be a Breakout of the acne. In this Reddit thread A user has published advice on which vitamins and supplements use for hair growth, the more answers have indicated that the intake of the more biotin has led to acne. Even if this may not be the same for everyone, it is something to consider if you take a biotin supplement. If you notice more unlocking, consider one of the other vitamins for healthy hair.

Vitamin A.

Ciliated cells are the faster growing part of the body. Makes sense Vitamin A. It is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. This is an oily substance that hydrates the scalp, keeping it and healthy hair follicles. Having a vitamin A deficiency could cause hair loss.

To consume more vitamin A, we recommend eating Beta-carotene-rich foodsWhich turns into vitamin A. Beta-carotene-rich foods include sweet potatoes, pumpkin, carrots, spinach and cabbage. You can also find it in cod liver oil, eggs, yogurt and milk.

The recommended Daily intake for vitamin A It is up to 900 mcg for men and 700 mcg for women. Be careful not to take too much vitamin A, as it can have harmful effects and has been connected to defects at birth during pregnancy.

Vitamin C

Oxidative stress is one of the main factors that contribute to hair loss. This occurs when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an imbalance of electrons that could cause hair loss.

The solution is to consume foods with Vitamin C. Your body has antioxidants that reduce the damage to the hair of free radicals by balancing their electrons when you do it. In addition to balance the stairs, vitamin C helps your body a produce collagen (prevents the hair from deceiving prematurely) and iron absorption – face in a certain iron deficiency – which can help hair grow. Smoking, drinking alcohol and having a poor diet It can lead to a vitamin C deficiency

You will find Vitamin C in citrus fruitsPeppers, strawberries, tomatoes and guavas. From yours The body does not produce itYou will have to include them in your diet or have a supplement with vitamin C.

Daily intake for vitamin C It is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Take Too much vitamin C It could cause stomach burning, muscle cramps, fatigue, skin washing and possible kidney stones.

Vitamin D.

Vitamin D deficiencies It can lead to hair loss conditions such as alopecia, female hair loss and excessive spreading. You will find these exact more 65 -year -old people And beyond.

TO Get more vitamin D Assumption, you can incorporate fat fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms in your diet. Alternatively, you can take a little solar rays of noon.

600 IU of Vitamin D is the recommended dosage for adults. Take Too much vitamin D It could cause nausea, weight loss, disorientation and heart rhythm problems.

Vitamin e

Vitamin e It contains the same antioxidant ability as its counterpart of vitamin C. It means that it can curb oxidative stress by balancing the level of electrons in free radicals. People most susceptible to vitamin deficiencies and include those with health conditions such as Crohn’s disease or cystic fibrosis.

Vitamin E is an effective method for the treatment of hair loss. A small study revealed that people who take vitamin supplements and for eight months have experienced a 34.5% increase in hair growth. You can too Find Vitamin E In Sunflower seeds, spinach, avocado and almonds.

If you plan to follow the additional path, the recommended dietary allowance is 15 milligrams per day.

Iron

Iron Fuels the production of hemoglobinA protein found in the red blood cells of your body. These cells distribute oxygen to cells throughout the body, helping their repair and growth. A iron deficiency It can lead to hair loss, with women the most sensitive women.

You will find iron in foods such as eggs, red meat, lentils, spinach, oysters and clams. If the doctor recommends, you can take an iron supplement.

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

Zinc

Zinc promotes hair growth and maintains the oil glands that surround the follicles well. If you have a zinc deficiency, you could try hair loss. Those the most sensitive to zinc deficiencies They are those who drink alcohol excessively, people with Crohn women, pregnant or breastfeeding and those with chronic kidney disorders.

You can find zinc in many common foods such as beef, spinach, grain germ, pumpkin seeds, oysters and lentils. The recommended Daily dosage of zinc It is 11 mg for men and 8 mg for women. Taking too much could involve loss of appetite, cramps and headache. It can also lower good cholesterol.

How long do they take vitamins to hair growth?

Hair supplements are not solutions at night. Months may be needed before noting small improvements. Remember that the success rate depends on the cause of hair loss, diet, genetics and other factors.

Do hair vitamins really work?

While hair growth vitamins can work for some, others may not notice a difference. However, coherent use is the key to seeing long -term results, so don’t expect changes overnight. (And do not invest in products that promise significant results in a short time.)

Once again, this is a question commonly asked about Reddit. In this Particular discussion threadA boy asks what vitamins work for the growth and thickness of the hair, also giving nails and skin according to the recommendation of his girlfriend. One of the answers is a 30 -year -old female who uses both collagen and biotin and has noticed a significant difference for her hair and nails. Her hair experience less breakage and feel stronger, while her nails grow much faster. So, in addition to hair growth, some of these supplements can also give you an increase in the skin and nails.

In conclusion

Vitamins can restore damaged hair, prevent them from aging prematurely, reduce hair loss and improve growth and volume. In addition, they are not a unique solution for everyone. We advise you to consult your doctor if you are losing a significant amount of hair, as it could derive from your environment, from an underlying medical condition or another factor. They can work with you to create a targeted plan that can include vitamins.