What are the best vitamins for hair growth?

The diet and especially the vitamins contained in food, contribute to the proper functioning of the body and in addition affect the health and growth of hair.

Inadequate intake of some vitamins, however, can lead to hair loss or thinning. In this case, most people take supplements to reduce the problem and enhance their hair growth.

But along with vitamins, other factors such as age, genetics and hormones play a key role in hair health. Below are the best vitamins for healthy hair.

1. L-Cysteine, L-Methionine, L-Lysine

Keratin, which contains cysteine ​​and methionine, is a key element in hair health. Cysteine ​​occurs in the hair in large quantities (10-17%) and its composition is combined with the presence of methionine. Hair growth rate and diameter depend on cysteine. The active form of vitamin B6 increases the incorporation of L-cysteine ​​into keratin. Also an essential amino acid that affects the maintenance of hair in the skin is exogenous L-lysine, which is present mainly in the inner part of the hair root and is responsible for the shape and volume of the hair. With insufficient presence of lysine in food, hair becomes brittle, thin and loose while the absorption of zinc and iron is reduced.

2. Biotin

Biotin, or vitamin B7, is important for the body’s cells while low levels have been linked to hair loss and brittle nails. But biotin deficiency is quite rare, because it is contained in a variety of foods. Low levels of the vitamin can be found mainly in pregnant or lactating women as well as in people taking antibiotics or medicines for epilepsy.

Indicatively good sources of biotin are:

• whole grain foods
• the almonds
• the meat
• the fish
• seafood
• the egg yolks

3. Zinc

Zinc plays an important role in hair growth and formation. Because it can not be produced by the human body, it is taken in through food or supplements. Research has shown that low levels of zinc are associated with hair loss. Pregnant women, people with intestinal problems or kidney disease, have an increased risk of developing low levels of zinc.

Foods high in zinc are:

• shellfish
• beef
• beans
• nuts
• seeds

4. Vitamin A

Vitamin A is the key element for cell growth. But it is just as important for hair growth. Thanks to vitamin A, a fatty substance is produced in the scalp, which is called sebum and helps maintain the health of the hair. Diets that contain foods low in vitamin A can lead to many problems, including hair loss. On the other hand, too much vitamin A can lead to hair loss.

Foods such as sweet potatoes, carrots, pumpkins, spinach, cabbage, dairy and eggs are rich in beta-carotene, which is converted to vitamin A.

In conclusion, food is the best source of vitamins for hair growth. However, in case the intake of vitamins through the diet is not sufficient, the use of supplements is recommended. In no case, however, should excessive amounts of supplements be consumed, because it can have harmful effects on the body. After all, supplements have been shown to have better results in people who already have deficiencies.

5. Vitamin B6

Vitamin B6 is an important member of the family of B vitamins and is actively involved in the metabolism of proteins in the body, as it acts as a catalyst. It activates the enzymes and chemical reactions that initiate the metabolism of hair proteins, keratin and melanin, in the hair follicles. This allows the hair follicles to receive enough keratin and melanin, which promotes hair growth and renewal.

Vitamin B6 also increases the flow of oxygenated blood to the hair follicle and scalp. This blood, full of oxygen, is very supportive of hair growth and rejuvenation.

Food sources that are rich in vitamins for hair growth are turkey, chicken, fish such as tuna and salmon. Other sources are Aegina pistachios, sunflower seeds, spinach, avocados and bananas.

However, it is highly recommended not to take more than the recommended dose of vitamin B6 supplements orally, as higher amounts may have harmful side effects.

6. Iron

Iron helps red blood cells carry oxygen to the body’s cells. This metal is essential for many bodily functions including hair growth. In case of iron deficiency, anemia is caused and its main symptoms are hair loss, fatigue and pale skin. Women with heavy periods, people with chronic diseases and vegetarians have an increased risk of developing low iron levels.

But eating red meat, legumes, shellfish and eggs can improve iron levels.

7. Selenium

Selenium is a very important trace element as it is required for the synthesis of more than 30 proteins, but also antioxidant enzymes. First of all, it prevents hair loss, since it has a strong antioxidant effect. Antioxidant foods fight free radicals. Without antioxidants, free radicals would flood our body, leading to oxidative stress. Oxidative stress can lead to brittle and weak hair and possibly hair loss.

Therefore, eating foods rich in antioxidants, such as vitamins C and E, is especially beneficial for healthy hair. For example, lemon juice, walnuts and flaxseed are foods that make hair strong and shiny.

Find at Vita4you.gr a ​​wide variety of vitamins for hair!

References

1. The 5 Best Vitamins for Hair Growth (+3 Other Nutrients)
2. Understanding Hair Loss: The Basics
3. Nutrition of women with hair loss problem during the period of menopause
4. The Relevance of Selenium to Alopecias
5. Vitamins For Hair Growth – The Role of Vitamin B6 in Promoting Healthy Hair