6 Key Vitamins For Hair Growth

There are some vitamins that are essential for healthy hair growth. While most people pay more attention to the components of cosmetic products, there are many key nutrients that can be obtained through diet. 

In fact, in the face of problems of excessive loss, dryness or weakness, it is important to review the diet and opt for the intake of products that help nourish the hair. What are the most recommended? In the next space we want to detail them.

Vitamins for hair growth

Nutrition plays an important role in hair health. In fact, as detailed in a study in Dermatologic Therapy , vitamins A, B, C, D, E, iron, selenium and zinc are  involved in normal follicle development and hair growth. Even its correct assimilation contributes to reducing the risk of alopecia.

Now, it must be taken into account that hair growth varies according to genetics, gender, age and hormonal activity. However, there is evidence that nutritional deficiencies can delay this process. What are the vitamins necessary for hair growth?

1. Vitamin C 

Vitamin C is one of the nutrients that cannot be lacking in the diet for healthy hair. As detailed in a publication in the International Journal of Trichology , this nutrient acts as an antioxidant and provides a protective effect against oxidative stress caused by free radicals.

Oxidative stress blocks hair growth and accelerates its aging process. It is even related to problems such as break and fall. On the other hand, vitamin C helps the synthesis of collagen, an important part of the hair structure.

Some foods that are high in vitamin C are:

• Fruits such as orange, lemon, strawberries, kiwi, and grapefruit.
• Broccoli.
• Cauliflower.
• Peppers.
• Spinach.
• Parsley.

2. Vitamin B3

Vitamin B3, also known as niacin, has been linked to strong, healthy hair. Although there is not enough evidence to support its effects on hair growth, there are studies that support its ability to deal with free radicals.

Specifically, it acts as an antioxidant and helps reduce premature graying of hair.  The foods that contain the highest proportion of this vitamin are:

• Wheat and its derivatives.
• Rice.
• Anchovies.
• Tuna.
• Chicken.
• Dry tomatoes.

3. Vitamin B7

This vitamin influences the production of fatty acids within cells, which nourish the hair follicles of the scalp. Regular consumption of vitamin B7 has a positive effect against brittle hair and favors its growth.

In addition, as detailed in a study published in the Expert Review of Endocrinology & Metabolism , its deficiency is associated with hair loss. To obtain this vitamin, it is convenient to consume:

• Almonds or walnuts.
• Yolk.
• Green peas.
• Milk and derivatives.
• Fish.
• Lentils.

4. Vitamin E

Similar to vitamin C, vitamin E plays an antioxidant role that promotes hair health. In a study published in Tropical Life Sciences Research , participants who took vitamin E supplements for 8 months experienced a 34.5% increase in hair growth.

This nutrient is found in:

• Vegetable oils.
• Peanuts and hazelnuts.
• Broccoli.
• Spinach.
• Sunflower seeds.
• Chard.

5. Vitamin A

Vitamin A is also known for its antioxidant capacity, which is why it is one of the recommended vitamins to promote hair growth. In animal studies, vitamin A deficiency was associated with several health problems, including excessive hair loss.

To obtain it, it is advisable to consume the following foods. 

• Carrot.
• Liver pate.
• Butter.
• Fat cheese.
• Almonds

6. Vitamin D

At birth, many doctors recommend exposing babies to the sun for a couple of minutes a day to get vitamin D. This is not by chance, since this It is an important vitamin for the stimulation of nutrient absorption.

Calcium is one of these nutrients vital to the health of hair follicles . Obtaining this vitamin in adequate amounts is beneficial for hair growth because it facilitates the assimilation of calcium. It can be obtained from: 

• Milk.
• Fortified cereals.
• Cod liver oil.
• Sausages.
• Mushrooms
• Cheeses

Other tips for caring for your hair

In addition to taking care of the diet, the American Academy of Dermatology Association makes other general recommendations to take care of the hair, promote its growth and reduce excessive loss. This includes:

• Avoid as much as possible the dryer, curling iron or iron, since the heat dries the hair and damages the scalp.
• Do not abuse chemicals, such as dyes, chemical and permanent straighteners. 
• Take care of your hair from the sun during trips to the beach or in the summer. Also, apply a moisturizing product to keep it moist and protected.
• Brush gently.
• Use soft ponytails that do not break the strands.
• To drink sufficient water . Good hydration also helps maintain healthy hair. 
• Avoid washing your hair daily and using the right products.

Vitamins for hair: dietary supplements

Finally, it is important to note that vitamins, by themselves, will not make hair grow instantly. In general, they are a supplement to the diet and must be ingested in conjunction with other essential nutrients.