Of course, eating a healthy and well-balanced diet can help your hair be at its best. But which vitamins and foods should you be focusing on if you really want to give your hair growth a boost?
Below, I go over the five BEST vitamins you want to make sure you’re consuming for hair growth.
Every cell needs vitamin A for growth, and this includes hair – the fastest growing tissue in the human body.
Vitamin A contributes to the production of sebum, an oily substance that moisturizes the scalp and keeps hair healthy. [1]
Researchers have found that a vitamin A deficiency can often lead to hair loss. [2]
However, if you decide to supplement with vitamin A, don’t go overboard. Research also suggests that too much vitamin A can also cause hair loss. [3]
To get vitamin A in your diet, you can eat foods high in beta carotene – which your body turns into vitamin A – like carrots, sweet potatoes, pumpkin, spinach, and kale.
Vitamin A itself can also be found in eggs, milk, yogurt, and cod liver oil.
There are a total of 8 B vitamins, and they all benefit your health in different ways, but we’re going to look at two in particular.
One of the best known vitamins for hair growth is vitamin B7 – or biotin. Studies show that those with low levels of biotin tend to have hair loss and poor hair growth. [4]
Vitamin B12 – or cobalamin – helps in the production of red blood cells, which carry oxygen throughout the body, including to the scalp. Hair follicles need this oxygen for proper hair growth. [5, 6]
To maintain healthy hair growth, it’s important to keep healthy levels of both these nutrients.
You can get B vitamins from whole grains, almonds, meat, fish, seafood, and dark leafy greens.
Those on a vegetarian or vegan diet may have trouble getting enough vitamin B12, as it’s mostly found in animal products. In that case, it’s best to supplement.
But regardless of your diet, if you want to make sure you’re getting enough high-quality vitamin B12, I know just the product.
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Vitamin C is one of the most powerful antioxidants out there, neutralizing free radicals and the bodily damage they can cause. That’s good for us, because free radical damage can prevent hair growth and age your hair. [7]
On top of that, vitamin C helps with the absorption of iron, a mineral that also supports hair growth. [8]
You can get vitamin C from citrus fruits, guava, strawberries, and peppers.
Purality Health also carries a micelle liposomal vitamin C, so you can be confident you’re getting what you need.
Click here to see why else vitamin C is so important for your health.
Since vitamin D is thought to play a role in hair production, low levels of it are linked to hair loss. [9]
Your skin can synthesize vitamin D from direct sunlight, plus it can be available in fish and some fortified foods.
Because it can be hard to come across, it’s estimated that over 40% of American adults are deficient in this crucial vitamin. [10]
Click here to see if you could be one of these people.
Trust me, you don’t want to be low on this essential nutrient.
Like vitamin C, vitamin E is an antioxidant that can help prevent the oxidative stress caused by free radicals.
It’s also been shown to help with hair growth.
One study had people who were experiencing hair loss take vitamin E for eight months. One group received the vitamin E while the other group received a placebo. The vitamin E group saw a 34.5% increase in hair growth while the placebo group saw a 0.1% increase. [11]
Good sources of vitamin E include avocados, spinach, almonds, and sunflower seeds.
A major part of keeping your hair – and the rest of your body – healthy involves eating a healthy diet consisting of many nutritious foods.
These vitamins support your hair’s health and growth, but they also contribute to your health in many other ways. That’s why I provided the above links – so that you can see the research on the importance of these nutrients.
Give them a read!