If you want stronger, healthier, shinier, and faster growing hair, you must treat it the way it deserves it.
Here is a list of all the vitamins and minerals that are essential for a better and healthier hair growth:
Vitamin c – Vitamin C is needed for the growth and repair of tissues in our body and because the body does not store Vitamin C in its tissue, we need to consume it on its regular basis.Our body needs Vitamin C to make collagen – a protein that helps support tendons, ligaments and blood vessels and keeps the skin and other organs together. Vitamin C improves the absorption of iron from plant based foods and helps to strengthen our immunity system to work properly protecting us from diseases.
Low intake of Vitamin C may be a root cause for a number of hair related problems that affect our hair growth. Vitamin C deficiency may result in dry hair and split ends. These conditions are not favorable for hair to grow regularly.
Free radicals naturally form when our body turns food that we consume into glucose for energy production. These free radicals damage our hair by making it weak, brittle and thin. These conditions interrupt hair growth. Vitamin C’s antioxidant properties reduce the formation of free radicals and minimizes its effect on our body. Having an adequate supply of Vitamin C in our diet is essential for antioxidant protection against free radicals.
People who take huge amount of Vitamin C have healthy, strong and thick hair.
Signs of Vitamin C deficiency include:
- Dry and splitting hair
- Gingivitis or inflammation of gums, bleeding of gums, rough, dry and scaly skin.
- Reduction of wound healing rate, easy bruising, nosebleed
- Decreased ability to ward off infections
- The most severe form of Vitamin C deficiency is scurvy. Scurvy leads to the formation of liver spots on the skin, spongy gums and bleeding from mucous membranes. A person with this ailment looks pale, feels depressed and is partially immobilized. In advanced scurvy there are open wound which subsequently leads to loss of teeth and eventually death.
- Low levels of vitamin C may lead to high blood pressure, gallbladder disease, stroke, cancer and atherosclerosis, the build-up of plaque that can lead to heart attack and stroke. Make sure you eat enough Vitamin C foods to reduce the risk of developing these conditions.
B Complex – The B-Complex vitamins are essential micro-nutrients that ensure optimal health and well being. They are water-soluble and have minimal risk of toxicity. Among the various roles they play in overall health, they benefit healthy hair growth because they are required for the growth and development of the superficial layers of the skin and its appendages.
Biotin (B7) has gained popularity because of the role it plays in maintaining healthy hair, but biotin is not the only nutrient that supports hair growth. All of the B vitamins are important for healthy hair, along with a host of other nutrients that support the metabolic requirements of follicle cells.
Biotin is most effective when it is taken with zinc. Zinc prevents hair shedding. The other B-complex vitamins that are vital are as follows:
B1 (Thiamin), B2 (Riboflavin), and B3 (Niacin) contribute to the proper nourishment of hair follicle cells.
B5 (Pantothenic Acid) gives the hair flexibility, shine and helps to prevent hair loss.
B6 (Pyridoxine) helps to prevent dandruff.
B12 (Cobalamin) also helps in the prevention of hair loss.
Vitamin E – Unbeknownst to many, Vitamin E is an essential nutrient that helps in keeping the heart and skin healthy. But more than this, vitamin E proves to be beneficial to hair health as well. Although scientists and medical experts alike cannot exactly determine how vitamin E aids in keeping the hair healthy, they believe that it produces the same exact mechanism that it does for keeping the heart healthy. It has been proven to show positive effects to hair such as prevention of hair loss and promoting hair growth by enabling growth of the capillaries.
Benefits of Vitamin E for Hair
There are countless benefits that vitamin E can provide for the body including healthy hair growth. Regular intake of this vitamin can prove to be beneficial and its effects can be seen in just a matter of weeks. This supplement can also be applied to skin or scalp topically to further enhance and accelerate the appearance. The quality and texture of the hair can be improved when it is regularly applied with vitamin E oil.
Vitamin A – Vitamin A is involved in the growth and maintenance of hair, as well as the skin. Vitamin A regulates the synthesis of retinoic acid in the hair follicle. Vitamin A is added to skin care products and is beneficial for hair growth as well. It can be applied to the hair shaft and massaged in, as well as taken internally. Vitamin A is a powerful antioxidant in the body and has many health properties that make it a vitamin worth keeping a mindful eye on. You can go to the doctor and have all of your vitamin levels checked to see where you rank and see which ones you need more of. It is possible to get too much Vitamin A which is going to be counterproductive to your hair growth efforts, so it’s best to each foods containing Vitamin A rather than taking supplements with larger-than-needed amounts. Some symptoms of not getting enough Vitamin A include vision problems and skin problems.
Vitamin D –Vitamin D promotes healthy follicle growth so you don’t want to run a shortage on it. In order to top up on it you’ll want to schedule regular and brief outings outdoors so you can get some exposure to the sun. You don’t need much in order to keep your body synthesizing its own Vitamin D, but keeping yourself indoors during the winter months can lead to a deficiency. There are also Vitamin D supplements and hair products that contain it, but they don’t compare to having your body generate its own supply.
If you’re removing more hair from the drain than usual, you may want to take a closer look at your diet: Having low levels of vitamin D and iron could be playing a role in your thinning locks.Researchers at Cairo University found that women who were experiencing hair loss also had lower levels of iron and vitamin D2—and hair loss only got worse as the levels dropped.
“This is the first time vitamin D’s possible role in hair loss has been highlighted,” explains Rania Mounir Abdel Hay, MD, a dermatologist at Cairo University, and co-author of the study. “It might regulate the expression of genes that promote normal hair follicle growth.” As for iron: Low levels may inhibit an essential enzyme that has been associated with hair loss in mice.
IRON – The relationship between iron and hair loss is well documented. Low iron levels lead to hair thinning and hair loss problems — in fact, its one of the most common problems in women with hair loss.The problem with low iron levels is that they can be hard to diagnose. Your iron levels can fall to very low levels before you are even aware you have a problem.
Iron deficiency or anemia is a common problem for women, and the population in general. Up to 80% of the world’s population is estimated to be iron deficient. So the problem is big, and the impact is huge. Iron deficiency can lead to a wide range of medical problems and symptoms. If any of these symptoms sound familiar, it’s a good idea to visit your doctor and have your iron levels checked. A simple blood test can help you determine if you are iron deficient, and will get you on the road to solving the problem.
Most common symptoms include: Hair loss, Fatigue, Pale skin, Reduced cognitive skills, Feeling cold all the time,Increased risk of infections, Irritability, Brittle nails.
Omega – Omega-3 has gained attention for its ability to combat dry and brittle hair, hair loss, dry, flaky scalp and reduced circulation to the scalp. The benefits of omega-3 EFAs include adding luster, sheen and elasticity to your hair. Both DHA and EPA are vital for the nourishment of hair follicles. Omega-3 can help restart hair growth, help hair grow quicker and stronger—even prevent or reverse hair loss. The best benefits of omega-3 come from fatty fish such as salmon, mackerel, tuna. Non-flesh foods high in omega-3 content include acai, purslane, flaxseed, microalgae and kelp oil. Acai contains omega-3, 6 and 9. Flaxseed oil is extremely high in ALA but lacks EPA and DHA. Purslane contains more omega-3 fatty acids than any other leafy vegetable plant. Oil from brown algae (kelp) is a source of Omega-3 EFAs. Look for hair products containing these and other plant-based super foods like wakame, chia, hazelnuts, Persian walnuts, butternuts, and pumpkin seeds, avocado, as well as grapeseed, camelina sativa, wheat germ, canola, and hempseed oils. With concern justifiably high about levels of pesticides, dioxins, PCB’s, lead and mercury in fish, more people are turning to supplements to get the benefits of omega-3. But wading through the many omega-3 supplements available and choosing one that delivers the best and purest omega-3 EFA’s can be daunting.
Magnesium – Magnesium is a special mineral that helps you in remaining fit, young and energetic. Lack of magnesium in your body makes you feel weak and age more rapidly. The indications of magnesium scarcity in your body are pretty similar to the indications of old age. The most common signals are increased blood pressure, uneven pulse rate, blocked arteries, heart problems, and insulin resistance. Some other indications are osteoporosis and predisposition to diabetes.This alone proves the importance of magnesium for the human body to run well. Several researches and investigations have shown that deficit of magnesium in your body will affect your hair growth and prompt hair loss in an abnormal manner. The reason behind this is that hair follicles need this supplement so as to create strong hair follicles and hair strands which will stay intact for a long time.
Niacin – Niacin is a water-soluble B-vitamin which will stimulate hair growth. Moreover, It helps our body convert food into energy and is vital for proper blood circulation and digestive functioning. Niacin is also involved in DNA repair and has been found to increase the production of several hormones within the adrenal gland.
- Niacin is most commonly used to regulate cholesterol levels and enhance metabolism.
- At certain dosages, Niacin has been proven to reverse atherosclerosis by reducing total cholesterol, triglyceride, low-density protein (LDL) and very-low-density lipoprotein (VLDL) levels while increasing the amount of high-density lipoprotein (HDL) concentrations within the body.
- Because it stimulates the secretion of insulin, Niacin has also been found to be beneficial in customers with diabetes when prescribed in low doses.
Niacin is found in variety of foods including liver, chicken, beef, fish, cereal, peanuts and legumes. It is also synthesized from Tryptophan, an amino acid found in meat, fish, yogurt, nuts and eggs.
Although Niacin deficiency (“pellagra”) is rare in most industrialized nations, it can be very dangerous. Symptoms include dementia, vomiting, severe dermatitis, insomnia, tender gums, inflamed mucous membranes and general apathy or fatigue.
Biotin – Hair growth and biotin are related closely. Biotin not only promotes healthy hair growth but also prevents hair dryness. Moreover, biotin also increases the elasticity of cortex of a hair, thereby, preventing and minimizing hair breakage. Therefore, biotin helps induce growth of both hair and new skin cells, and making them healthy. For people who are suffering from hair loss, taking extra biotin may aid their hair grow longer, healthier and thicker.Though deficiency of biotin is not commonly encountered, it can develop in individuals who intake alcohol in excessive amounts or who eat large quantities of raw egg white. Biotin needs are also increased in conditions such as infant seborrheic dermatitis and genetic disorders or in people whose stomach has been surgically removed. You should consult your doctor in case you develop any symptoms that indicate biotin deficiency which can produce the following symptoms: hair thinning, red scaly rash specifically around nose, eyes and mouth, tiredness, tingling in arms and legs, depression and hallucinations.
The daily requirement of biotin for majority of the adults is 30 micrograms to maintain healthy hair, nails and skin. However, when you are taking biotin to increase the growth of hair, then the dose is much higher. It is usually recommended by physicians to take between 500-700 micrograms per day initially. The amount can increase to 1000 micrograms. Results are seen after taking biotin supplements consistently for 3-6 months.
Zinc – Zinc is a trace element in the human body yet it is essential for a lot of biochemical processes. Some of the essential processes dependent on Zinc include cell reproduction, production and maintenance of hormone levels, protein synthesis and absorption of vitamins and other minerals. When the body level of zinc is not enough to meet the body’s metabolic needs, a state of zinc deficiency is diagnosed.
Zinc deficiency or hypozincemia is a nutrient deficiency precipitated by malnutrition or malabsorption of the element. It can also be caused by certain disease states such as renal disease, chronic liver disease, diarrhea, sickle cell anemia, diabetes, cancer and even after having surgery to treat obesity. It is important to note that deficiencies of Vitamin A and D are prominent causes of zinc deficiency.
One chief sign of zinc deficiency is hair loss. Other signs and symptoms include diarrhea, skin lesions, psoriasis and muscle wasting. It is also implicated in the development of acne. If allowed to persist and without treatment, zinc deficiency could lead to anorexia and other appetite disorders, weight loss, baldness, impairment of motor skills and cognitive functions in children, pneumonia, dysmenorrhea, and distressed gestation in pregnant women.
The group of people most prone to zinc deficiency includes the elderly, anorexics, alcoholics, those on restricted diets and those with diseases such as Crohn’s and celiac which causes general malabsorption.
There are many reasons why we need to zinc in our bodies. These reasons include:
- Building healthy cells
- Regulating hormones
- Aiding in the absorption of other nutrients
Of course, too much of a good thing is not always good either, and this holds true with zinc. It is a common fear that too much zinc in the body can raise levels of DHT. It may seem strange, because even though DHT levels are raised, production is limited. Using zinc as a DHT blocker is not effective. Zinc helps to keep hormone levels regulated, which is one of the reasons why it is so effective in preventing and treating hair loss.
Silica – Silica is a trace mineral, and while your body needs only a small amount, that amount is essential for your health, including that of your skin and scalp, says Vital Health Zone. This mineral helps to strengthen your blood vessels and improve circulation, which can stimulate the blood flow to your scalp and encourage growth. It also is a necessary component of your skin’s connective tissues and helps to strengthen your bones, nails and hair.
Silica may be of great value when the skin begins to sag which obviously makes us look prematurely aged. One of the biggest components of collagen is actually silica. Since collagen is the connective tissue that makes up most of our skin, it is not difficult to realise the importance of adequate silica levels within our bodies. Having sufficient and well toned collagen will make our skin look soft and young which in turn helps with suppleness and an increased capability of being moisturised.
Whenever collagen is damaged in skin, and incidentally this is occurring all the time due to free radical damage, silica is required to take care of this by rebuilding and regenerating this connective tissue. Incidentally, silica is also an excellent supplement in combating mild to moderate acne. It does so by firstly enhancing collagen production which ensures healthy outer cell layers of the skin which are less likely to get inflamed from the hormonal waste that is connected with acne. Additionally, silica supplementation is great for the removal of toxins which arise as a result of digestion. These toxins normally seep into the bloodstream and cause inflammation leading to acne and dull lifeless skin!
Silica is a vital mineral when you are shedding your hair excessively leading to hair loss and it also helps both women and men for lack lustre and thinning hair. It is important to understand how silica works to achieve healthy looking vitalised hair.
Silica’s role for hair health appears to be two-fold. Firstly, as mentioned above, silica helps to achieve hormonal balance. An imbalance in the female sex hormones is one of the biggest single causal factors for hair loss and the thinning of hair. An intake of silica will most definitely help to prevent hair thinning, restore vitality to hair and may even address hair loss without the need for hormone mimicking herbs. This property is particularly suitable for those with cell mutation associated with excess oestrogen.
Secondly, silica bonds with many minerals in the body as mentioned above. Aside from removing aluminium from the body, silica takes many nutrients to the peripherals of the body, namely the hair, skin and nails, and thus ensures that the hair follicles are supplied with all the vital minerals necessary for hair growth and vitality.
Your nails are one of the hallmarks of beauty in modern culture. If you are not happy with the state of your nails, whether they are brittle, have spots on them, ridges or simply are not happy with the way they look, then silica supplementation may be beneficial . As mentioned above, silica takes all the nutrients to the nails helping not only to impart strength but also feeds the nail bed with all the vital nutrients for encouraging healthy and strong nails.
Aside from its role in hair, skin and nails, silica’s much wider role throughout the body means that we really have to ensure that we do not have a deficiency in this important mineral. Silica is found in numerous vegetables and fruits and very little research has been carried out as to the possible deficiencies that exist in the general population though it is generally accepted that with silica’s wide role of activity, deficiencies are more than likely.