Eating a balanced diet that includes all 13 essential vitamins helps maintain healthy hair.
There is no evidence that individual vitamins promote hair growth, but deficiencies in certain vitamins can lead to hair loss, thinning hair, and brittle hair. Adequate intake of each vitamin in your diet can promote healthy hair. Helps maintain
Researchers are studying how the following nutrients support hair growth.
- Vitamin D
- Vitamin E
- B complex vitamin
This article provides information on how these and other vitamins can promote strong, healthy hair.
Vitamin D
While vitamin D supplementation may not be directly related to hair growth, vitamin D deficiency can affect hair health. A 2019 study found evidence of a link between vitamin D deficiency and alopecia areata. Several studies in the review found low levels of vitamin D in people with alopecia areata, an autoimmune disease.
According to the study, some studies also suggest that the symptoms of alopecia areata may be more severe in people with low vitamin D levels.
However, the authors of her 2016 study, which collected information from 55,929 women in the United States, found no strong association between total vitamin D intake and alopecia areata hair loss. There is also little evidence that vitamin D can cause hair growth.
Several studies have found that low vitamin D levels may be associated with female pattern baldness, the most common type of hair loss in women. However, further studies are needed to confirm this possible association.
More research is needed to confirm the potential benefits of vitamin D for hair growth.
get enough vitamin D
The Dietary Supplements Administration recommends that adults consume 600 International Units (IU), or 15 micrograms (mcg) of vitamin D daily. However, many experts agree that this daily recommendation is probably too low to achieve optimal blood levels, with most experts at between 30 and 60 nanograms per millilitre (ng/mL). ).
You can determine your vitamin D levels and deficiency by asking your doctor for blood tests.
Few foods contain significant amounts of vitamin D, but the following foods are among the best sources.
- Fish such as salmon and swordfish
- mushroom
- egg yolk
- fortified orange juice
- fortified milk
Sunbathing is also important as it allows your body to produce vitamin D. However, remember to wear sunscreen as overexposure to the sun can damage your skin over time. please give me.
Vitamin D supplements are available online, but always consult your doctor before taking vitamins. However, vitamin D supplements are relatively safe and toxicity is very rare.
However, taking very high doses of vitamin D can lead to toxicity and serious complications. Very high doses are above 50,000 IU or vitamin D blood levels above 150 ng/mL.
Vitamin D poisoning is usually associated with improper dosage. To avoid problems, a person should ask their doctor to test their vitamin D levels and suggest an appropriate dose. Taking vitamin D with a fatty meal improves the absorption of this vitamin.
Vitamin B
B vitamins are important for metabolism and nervous system function.
Vitamin B complex helps regulate metabolism and maintain the central nervous system.
Many websites and beauty influencers claim that popular B vitamins such as B12 help strengthen and moisturize hair. In the next section, we'll find out what the research says. vitamin b complex
Researchers have studied the relationship between vitamin B complexes and hair loss, but have yet to confirm a link.
B complex vitamins are:
vitamin B1 or thiamine
B2 or riboflavin
vitamin B3 or niacin
- B5 or pantothenic acid
- B6 or pyridoxine
- B7 or biotin
- B9 or folic acid
- B12 or cobalamin
It is recommended to get vitamins from food. Some food sources containing vitamin B complex are:
- all grains
- Vegetables, including dark leafy greens
- Meat such as beef liver or chicken
- fish
- whole egg
- beans
- nuts
- avocado
B vitamins are water-soluble and cannot be stored in the body. The body excretes what it does not use as urine. For this reason, people should take water-soluble vitamins daily.
Food sources are best, but many people may need B-complex supplementation to meet their needs. Factors that may require supplementation include:
- older
- The presence of conditions that affect the digestive system
- follow vegetarianism
- pregnancy
- use of certain drugs
People with any of these factors are more likely to be deficient in certain B vitamins.
Vitamin B12
Some sources suggest that vitamin B12 may play a role in hair health. However, many of the studies cited in the 2019 review found no evidence of a link between changes in B12 levels and hair loss or hair growth.
Vitamin B12 deficiency can lead to hair loss, but research does not suggest that supplements can improve hair growth in people without this deficiency.
However, an adequate supply of vitamin B12 is essential for general health. good source of vitamins
B12 Meat, dairy products and other animal products. We also offer supplements.
Symptoms of vitamin B12 deficiency include anaemia and fatigue.
The Department of Disease Prevention and Health Promotion recommends that adults consume 2.4 micrograms of vitamin B12 daily. A pregnant woman needs 2.6 micrograms per day and a breastfeeding woman needs 2.8 micrograms per day. Always consult your doctor before trying supplements, as some may interfere with the action of medications.
Vitamin B7
Low levels of vitamin B7 or biotin can lead to hair loss.
Her 2016 study of 541 women found biotin deficiency in 38% of her participants who experienced hair loss.
Studies have shown that biotin supplementation is beneficial for hair growth in people deficient in this vitamin. Still, we recommend using biotin supplements for hair growth in people with healthy biotin levels. The supporting evidence is insufficient.
Vitamin E
Researchers have done several studies on vitamin E and tocotrienols. Vitamin E is a nutrient that is a powerful antioxidant in the body.
A 2013 study found that people with alopecia areata had significantly lower levels of vitamin E in their blood than those without. is not confirmed.
A 2010 clinical study also found that using tocotrienol supplements improved hair health in people with alopecia areata. These supplements have also helped prevent hair loss. A person can get vitamin E into their diet by eating wheat germ, spinach, fish, and almonds.
Some people choose to rub it directly onto their skin or scalp because they believe vitamin E oil accelerates cell renewal. However, scientific evidence does not yet support this.
Vitamin E is also available in capsule and liquid form at pharmacies and online.
However, it should be noted that an overdose of fat-soluble vitamin E supplements can cause hair loss among other harmful side effects. Other Essential Vitamins
There are few studies on the effects of vitamins D, B, and E on hair, and even fewer studies examining the hair growth benefits of other essential vitamins.
The following list shows some of the other essential vitamins and how they affect your hair.
multivitamin:
- Multivitamins can supplement your nutritional source of all essential vitamins. Adequate amounts of vitamins promote overall health and help protect your hair. Multivitamins can be purchased online.
- One of the symptoms of vitamin C deficiency is spiral hair. This suggests that vitamin C may help maintain healthy hair, but there is no evidence that it can prevent hair loss. Red peppers, green leafy vegetables, and citrus fruits all provide vitamin C. However, supplements are available online.
- Vitamin A, also known as retinol, contributes to healthy hair. Supports the secretion of sebum, a substance that prevents hair breakage. Vitamin A supplements are available online. However, some studies have found that taking too much vitamin A can lead to hair loss.
- Maintaining balanced nutrient levels in your diet and covering known nutritional deficiencies is one of the best ways to support hair health.
Other hair loss treatments
Other vitamins and nutrients are important for healthy hair, but home care strategies can also help.
For example, a 2017 study found evidence that stress can lead to hair loss. To maintain and improve hair health, people can:
- Limit the use of hair gel, dry brushing and combing wet.
- Reduce stress by doing at least 150 minutes of moderate to vigorous exercise per week.
- Drink 6-8 glasses of water daily.
- Eat healthy, nutritious meals.
By paying attention to your diet, hair product safety, and stress levels, you can improve the strength and appearance of your hair.
It's also important to note that hair loss can be exacerbated by constantly pulling your hair or using certain hair styling techniques.
over-the-counter supplements
Some topical gels and supplements can help stop or slow hair loss. Most of these products, including Rogaine, contain the active ingredient minoxidil. Corticosteroids are also common ingredients. A 2019 review found that these products may help treat hair loss, but there's little evidence that hair continues to grow after you stop using the products.
It is also worth noting that most clinical studies on the efficacy of hair growth agents such as Rogaine and Finasteride (Propecia) have been conducted on male participants.
It's always best to get your nutrients from whole foods. While many vitamin and mineral supplements may be beneficial for some demographics, buy these products from reputable companies that have been independently tested for quality and purity by third-party laboratories. is important.
It's always best to check with your doctor before taking any dietary supplement to ensure your needs and safety. There are many products available online, but there is not enough evidence that they work for everyone. People should be careful to follow the directions on the package.
Diploma
Unhealthy hair can appear dull and brittle, rather than bouncy and shiny. it could be hair
Peeling or falling apart in patches is a symptom of an underlying health condition.
Psoriasis, dermatitis, and skin cancer all cause hair loss. Other causes include hair loss in both men and women, alopecia areata, stress, and certain treatments.
Hormones and genetic factors play a large role in hair growth, and individual vitamins probably have no greater impact than these. Helpful. Regular haircuts can keep your hair healthy by removing split ends and lightening the weight of your hair. This can reduce the impact on the roots growing from the scalp. A healthy scalp is essential for growing healthy hair.
People who are worried about hair loss can consult a dermatologist to find out what is causing their hair growth problem. A dermatologist can also recommend a solution.
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