Having vitamin rich foods and supplements can help in hair growth. Here is more information on hair growth vitamins.
Vitamins are the essential nutrients that carry out several functions in the body. They are also required in order to have healthy and long hair. So, if you are looking for the root cause of your hair loss, damaged or dull hair, it is advisable to have a check on your daily diet. Let us take a look at the role of hair growth vitamins in detail.
Vitamins and Hair Growth
There are 6 known vitamins, viz., vitamin A, B, C, D, E and K. As mentioned here, each of these vitamins carry out certain functions. However, only some of them are necessary for proper hair growth.
Vitamin B
B complex vitamins are especially important for hair growth and maintenance. Vitamin B is a complex vitamin that can be sub-divided into different types like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin).
Among the rest, vitamins B3, B5, B6, B9 and biotin are specially useful for hair growth. These vitamins, along with amino acids, enhance the genetic growth cycle of hair.
B complex vitamins are found in whole grains, cereals, nuts, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, kidney, chicken, eggs and poultry.
Vitamin A
Vitamin A, also known as Retinol, plays an important role in building new cells and tissues in the body, including hair. It is also essential for overall normal growth of the body and helps in maintaining healthy skin, hair and nails.
It also plays an important role in keeping the hair follicles lubricated. Therefore, a person suffering from vitamin A deficiency will experience dandruff and dry scalp.
Vitamin A is found in carrots, mangoes, sweet potatoes, milk, egg yolks, liver, green leafy vegetables and bell peppers.
Vitamin C
Vitamin C, or ascorbic acid, aids in production of collagen which is essential for the tissues in the body and hair. Deficiency of vitamin C can lead to damaged hair, split ends and breakage.
Sources of vitamin C include citrus fruits like lemons, lime; pepper, melons, berries, potatoes, tomatoes, and dark green leafy vegetables.
Apart from these, vitamin E also helps in blood circulation in scalp. Vitamin E is found in all green leafy vegetables and grains.
On the other hand, minerals like copper and iron are also very essential for proper hair growth and for the prevention of hair loss.
Copper can be obtained from seafood, nuts and seeds.
Iron can be gotten from all green leafy vegetables.
There is no proof about the effect of prenatal vitamins on babies' hair growth. Women may or may not continue having prenatal vitamins, according to the doctor's recommendation.
Vitamin Dosage
Among the aforementioned vitamins for hair growth for men and women, only vitamin A is fat soluble, while vitamins B and C are water-soluble. It means, excess of vitamin A gets stored in the body which can be toxic to health.
On the other hand, excess vitamins B and C get washed out from the body and hence, there are lesser chances of toxicity. Although supplements are easily available in the market, one should not go for it as there are risks of causing overdose and toxicity.
All the essential vitamins can be easily obtained from vegetables, fruits, fish and meat. Hence, one should have a balanced diet, inclusive of all nutrients, everyday for proper hair care.
Lastly, one should remember that along with hair growth vitamins, regular hair care is also essential if you wish to have strong and healthy hair. Vitamin rich foods and supplements should be taken only on consulting the doctor. Take care!