Many people consider healthy-looking hair as a sign of beauty and health. However, like other body parts, the hair also needs various nutrients to remain healthy and grow stronger. For the fact, many nutritional deficiencies are linked to hair loss. While factors such as age, hormones and genetics also affect hair growth, it is vital to intake optimum nutrients.
Are you worried about your frizzy and dull hair? You need the proper nutrients and vitamins to obtain healthier and stronger hair. Hair is made up of Keratin, a protein that gives hair the necessary strength. In addition, hair thrives on iron, proteins, zinc, and vitamin B12, as it supports the hair structure, promoting hair growth and moisture to the scalp leading to lustrous-looking hair. However, due to several problems like heredity, medical conditions, and hormonal changes, hair may become thin, and once the hair starts thinning, people tend to look for pills. Several supplements are available in the market to strengthen hair, but it is wise to choose natural supplements as they have the best effects.
If you are not getting enough nutrients from your diet, certain natural hair growth supplements can help increase the low levels and the overall health of your hair. Here is the list of natural supplements to give your roots a boost:
Biotin or Vitamin H
A water-soluble vitamin, Biotin for hair growth is considered a vital source of vitamin. It is actually a complex Vitamin but renamed Vitamin H for hair. Biotin helps improve the quality of hair by preventing the thinning of hair, and it also helps in the growth of hair by promoting its texture, appearance and strength of hair. The deficiency of Biotin is rare, but it can lead to hair loss; hence consuming biotin-rich food can help prevent hair loss. According to a healthcare provider, the recommended dosage of Biotin is 30mg per day. Here is the list of food that contains Biotin:
- Legumes and Nuts
- Peanut butter
- Beef liver
We all are aware of the role of Vitamin A in vision care. However, vitamin A also helps in enriching the hair follicles by secreting an oily substance termed sebum. It helps in preventing hair fall and dryness. This vitamin is also a fat-soluble vitamin and an anti-oxidant. Eating a healthy diet containing vitamin A will help you maintain healthy and gorgeous-looking hair. The recommended level of Vitamin A per day is 70-90 mg. Here is the list of food that is rich in Vitamin A:
- Sweet Potato
Vitamin B Complex
Vitamin B is a group of vitamins that plays an essential role in maintaining skin, hair and overall body health. These are water-soluble vitamins which help in promoting hair growth. In addition, niacin and Riboflavin help in nourishing the hair follicles. Vitamin B5 (Pantothenic acid) is found chiefly in shampoos, giving hair shine and flexibility. However, this vitamin deficiency can lead to hair loss and scalp irritation.
Cobalamin promotes the growth of hair by the formation of RBCs. One of the prominent symptoms of B12 deficiency is the greying of hair. Here is the list of complex Vitamin B foods:
- Dairy Products
Ascorbic acid or Vitamin C promotes hair growth and prevents dandruff and hair loss. The deficiency of Vitamin C leads to split ends. It is loaded with antioxidants which help reduce the damage like brittleness caused by free radicals on hair. Vitamin C is a water-soluble vitamin; hence our body can't store it for a longer tenure. The daily dose to consume Vitamin C is 90mg for men and 75mg for women. Approximately six to seven servings of vitamin C-rich foods can be consumed daily. It is recommended to consume Vitamin C-rich foods which are as follows:
- Green peppers
For maintaining a healthy scalp, Vitamin E is essential. The vitamin E oil massage for hair boosts the blood circulation and supply of oxygen to the scalp. It also helps in repairing the hair follicles by promoting hair growth. It is a fat-soluble vitamin which nourishes and provides moisture to hair by preventing dryness. The recommended dose of Vitamin E for an adult is approximately 15 mg per day. Many people opt for vitamin E capsules or tablets, but it is naturally available in the foods mentioned below:
- Cooked Spinach
- Olive oil
- Sunflower seeds
Iron is an essential mineral that supplies the necessary amount of oxygen to the hair follicles, and iron deficiency can make hair thin and dry. One of the prominent signs of lack of iron is hair loss. Generally, women are more prone to the deficiency of iron, and hence the daily recommended dose of iron for a woman is 15 mg. Though the iron supplements ate available over the counter, it is always suggested to consume them after consulting the healthcare physician. The dietary recommendations may be easily met with the intake of iron-rich foods, which are as follows:
- Dark leafy vegetables
- Red meat
- Dry fruits like dates, prunes, and raisins
- Red kidney beans
The minerals mentioned above and vitamins are not the only way to improve the health of your hair. For hair growth, food is the best source of vitamins an individual needs. However, if you fail to get enough proteins and vitamins from your diet, there are natural supplements like YourHappy Collagen Advanced, which may be helpful for individuals who are already deficient. If you are not deficient, large amounts of vitamins and minerals can be harmful; hence, it is always recommended to consult your healthcare physician if you have a deficiency. At the end of the day, the best way to get enough nutrients for hair growth is to have a proper diet that includes plenty of nutrients.