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Unless you are genetically blessed with gorgeous tresses that make heads turn, you have to struggle to figure out the right diet, products, hair growth supplements, and treatments to avoid hair problems. Oh, and not even the most expensive shampoos and conditioners can improve the health of your hair and prevent further fallout. What you really need is a proper diet that can keep your hair enviously strong and long. Let’s have a look at the various vitamins for hair growth and thickness, and their corresponding food sources to add to your everyday diet stat. But before we get into it, let’s understand why vitamins are important for healthy hair. For the uninitiated, protein and collagen are the building blocks of our hair – they make up the cellular structure, starting at the roots to the tips. Since scalp and hair health is directly proportional to nutrient intake, loading up on essential vitamins and minerals is a must. For instance, vitamin C constitutes most of the collagen in our hair cells, necessitating its consumption. Similarly, other vitamins play an equally important role in maintaining the overall health of our mane. Below, we explore the role of nutrition in hair growth and list the best vitamins for healthy growth and thickness.
The Role Of Nutrition In Hair Growth
As previously mentioned, our hair is composed of protein and collagen, both of which form the cellular structure of the hair follicle. Vitamins and minerals play a crucial role in the hair follicle growth cycle and cellular turnover. Hence, a diet lacking in essential nutrients can exacerbate hair loss.
A study has found that the supplementation of nutrients such as zinc in deficient patients can facilitate hair growth. However, the over-supplementation of certain nutrients – including vitamins A and E – can result in multiple toxicities, including hair loss. Another study states, “The deficiency of micronutrients may represent a modifiable risk factor associated with the development, prevention, and treatment of alopecia.” It is said that vitamins C, E, D, and B12 are paramount for healthy hair growth.
The Best Vitamins For Hair Growth & Thickness
1. Vitamin A
Vitamin A helps in the production of sebum, which keeps the scalp moisturised. It promotes the circulation of oxygen to the scalp and fortifies hair follicles improving hair growth. However, a vitamin A-deficient diet can result in hair loss.
Food products:
Carrots, pumpkin, spinach, milk, eggs, yoghurt, cod liver oil, broccoli, sweet red pepper, black-eyed peas, apricots, collard greens, kale
2. Vitamin B7
Vitamin B7 or Biotin breaks down proteins to release amino acids that are essential for strengthening hair. Using Biotin for hair growth reverses the damage caused by hair styling, chlorinated water and sun. Regular consumption of Biotin tablets for hair growth results in voluminous and lustrous hair.
Food products:
Spinach, broccoli, almonds, sweet potatoes, cauliflower, mushrooms, cheese, peanuts, walnuts, salmon, pork, egg yolks, cereals, milk, sardines, avocados, raspberries
3. Vitamin C
Vitamin C, a hair growth vitamin, creates a protein called collagen, which is an integral part of the hair structure. This collagen promotes the production of antioxidants and combats free radicals. Moreover, vitamin C prevents hair from ageing. PS: Vitamin C helps the body absorb iron – an essential mineral for hair growth.
Food products:
Brussels sprouts, broccoli, cauliflower, green and red peppers, spinach, turnip greens, cabbage, tomatoes, winter squash, guavas, blackcurrants, thyme, lemon, parsley
4. Vitamin D
Hair loss is linked to deficiencies in hair growth vitamins and minerals. The absence of vitamin D is known to cause hair loss. So ensure you get your daily dose of vitamin D.
Food products:
Cheese, orange juice, almond, salmon, sardines, cod liver oil, oysters, egg yolk, mushroom, soy milk, oatmeal, cereal
5. Vitamin E
Vitamin E is known to circulate oxygen to the scalp while strengthening hair follicles. It seals in moisture, keeping the hair shaft from drying out and appearing dull. Moreover, vitamin E, the best vitamin for faster hair growth, prevents oxidative stress.
Food products:
Spinach, sunflower seeds, avocados, almonds, peanuts, hazelnuts, broccoli, sunflower oil, soybean oil, mango, kiwi, pistachio, pickled olives, apricots
Skin or hair, dietary changes go a long way to restore health and lustre. When everything else fails to work its trick on your scalp, you may have to resort to medications or hair growth treatments. Moreover, there are various over-the-counter medications to help you achieve the gorgeous mane you desire.
How To Choose The Best Hair Growth Supplements
When picking a hair growth supplement, you must keep the following in mind:
- Health History
- Diet
- Other Medications & Supplements
You must choose a product based on scientific research, realistic expectations, and after consultation with a medical professional. Scan the ingredient label to learn what the supplement contains, and which vitamins and minerals you are looking for. For instance, if the purpose is to boost collagen production, vitamin C is your best bet. Whereas, if you want to regulate the sebum production on your scalp, vitamin A is a must. You must also note whether the supplement contains scientifically proven compounds, such as biotin and essential oils, to prompt healthy hair growth and density effectively.
As for the desired results, have realistic expectations. Different formulations work for different hair types and this can depend on several factors, including your medical history, genetics, and dietary practices. Research has shown that the daily administration of a proprietary nutritional supplement significantly increased hair growth in women after 90 and 180 days. Similarly, another study demonstrates that the daily administration of a standardised nutraceutical is effective in improving visible hair growth, volume, thickness, fullness, and coverage with less noticeable hair shedding for men and women of various ethnic backgrounds.
The Best Supplements For Hair Growth & Thickness
The Be Bodywise Hair Health Gummies is one of the best supplements for hair growth and thickness as it is formulated to boost hair growth and prevent hair fall. It improves the structure of keratin and helps build lustrous hair. Moreover, the capsules are fortified with Biotin, essential vitamins, minerals and amino acids.
Features:
- Encourage hair growth
- Strengthens hair roots
- Encourage hair growth
- Encourage hair growth
- Encourage hair growth
The Purna Hairway to Heaven Gummies feature biotin for healthy hair growth and reduced hair fall. Nourishing your stem cells and follicles, the supplement is trusted by over 10 lakh consumers and is vegan, organic, gluten-free, and non-GMO.
Features:
- One of the best supplements for hair growth and thickness that creates an ideal environment for healthy hair growth
- Contains vitamins and minerals required for longer and stronger hair
- Packed with amino acids which promote healthy and strong hair
Scientifically formulated for your hair, skin, and nails, the Wellbeing Nutrition Time-Conscious Supplement combines fast-acting evening primrose oil with vitamin-mineral-antioxidant-filled micro beadlets for maximum absorption.
Features:
- Contains triple-strength omega-3 salmon fish oil
- Superior absorption and no aftertaste
- Scientifically tested pure ingredients for optimal hair health
Power Gummies for Women is a tasty and chewable nutritional supplement with the goodness of multivitamins and biotin that enhances hair and nail growth along with boosting metabolism. Gummies make for the best supplements for hair growth and thickness and can be chewed at leisure.
Features:
- Power Gummies is a good multivitamin with an adequate amount of biotin and vitamins
- Biotin is an essential vitamin which promotes hair
- Vitamin B is an important vitamin for both skin and hair
- Affordable supplement for hair growth and thickness
- You can easily chew the power gummies before swallowing them
- It is advisable to take two gummies per day after any meal
Meet this multi-targeted solution for hair fall, boasting biotin, vitamin E, zinc, and iron. OZiva hair vitamins are 100% plant-based, drug-free, and clinically proven to reduce hair fall and boost hair growth within four months.
Features:
- Certified clean; no harmful ingredients
- 100% plant-based; no unwanted side effects
- Nourishes the scalp while curbing oxidative stress
- Improves blood circulation and fortifies hair follicles
The Impact Of Lifestyle On Hair Growth
Several lifestyle factors can affect healthy hair growth. Let’s explore a few below:
- Diet: Consuming a well-balanced, nutritious diet with essential vitamins and minerals can give way to dense, lustrous hair. To fortify your locks and keep brittle strands at bay, incorporate green, leafy vegetables and fruits into your daily diet.
- Sleep: It’s called ‘beauty sleep’ for a reason. Clocking in at least eight hours of sound sleep is important for optimal skin and hair health. Insufficient sleep can weaken hair follicles and cause hormonal fluctuations in the body.
- Stress: Stress impacts cortisol levels, thereby inducing hormonal changes that can exacerbate hair loss and damage. If you tend to get tense, consider practising mindfulness, meditation, or yoga for relief.
- Physical Activity: Regular exercise can improve blood circulation to the scalp, promoting hair growth. Plus, some physical activity helps keep your hormones in check, reducing the probability of hair loss.
- Smoking: Smoking causes the thinning of hair due to the constriction of blood vessels in the scalp. Quitting or cutting down cigarettes and vapes can revive the hair, restoring strength and shine.
- Treatment: Chemical treatments, bleaching, dyeing, and over-styling can severely damage the hair shaft. Limit the use of heated tools and shield your mane with a heat protectant spray.
Genetics, medical conditions, and poor scalp hygiene may also contribute to hair loss.
Hair Growth Treatments
1. Laser Hair Growth Treatment
Regular laser therapy stimulates circulation and encourages hair follicles to grow hair. Laser hair growth treatment is less invasive than hair transplant surgery. Moreover, it is a painless hair growth treatment that helps strengthen hair. However, it may not be effective for people who are already in advanced stages of hair loss. Further, it demands a long commitment of monthly sessions and can go on as long as your scalp requires. Although a little expensive, laser therapy can be the best hair regrowth treatment.
2. Hair Transplant Surgery
Hair regrowth treatments might not be favourable for all. Hair transplant is ideal for people with genetic baldness, thinning hair or scalp injury. It is not recommended if the cause of hair loss is chemotherapy medications. Hair transplant can be carried out in two ways:
Follicular Unit Transplantation (FUT)
Follicular Unit Extraction (FUE)
Every hair transplant session may take at least 4 hours. Depending on the amount of hair transplant, the procedure could demand 4 or more sessions with sufficient time between each session to let the scalp heal.
Key Takeaway
Investing in expensive hair treatments and products alone won’t give way to luscious hair growth. Adopting a healthy lifestyle by consuming a nutritious diet, clocking in eight hours of sound sleep, and staying physically active can do wonders for your skin, hair, and body. Scalp and hair health is directly proportional to nutrient intake, making minerals and vitamins non-negotiable in your daily diet.
FAQs On Vitamins For Hair Growth & Thickness
1. What to eat to prevent hair loss?
Ensure your diet contains most of the following foods: Eggs, Salmon, Spinach, Lentil, Walnut, Sweet potatoes, Nuts, Avocado, Carrot, Sunflower seeds, Oats
2. How many biotin hair growth tablets should one take in a day? Are they vegetarian?
It is recommended to pop two biotin tablets a day for best results. Do not exceed more than two. Yes, Biotin hair growth tablets are vegetarian
3. What are some best hair growth medicines or best hair growth tablets available OTC?
The following are the two popular hair growth medicines:
- Minoxidil (Rogaine)
- Minoxidil (Rogaine) is available over the counter without any prescription. It can be rubbed on the scalp twice a day
- Finasteride (Propecia)
- Finasteride (Propecia) is an effective hair growth pill that can be had once a day.
Although these hair growth medicines are popular, it is advisable to be consumed only under a proper prescription.
4. Which vitamin is good for hair growth?
Vitamin B7 or biotin is essential for building healthy keratin protein and encouraging hair growth. Other hair growth vitamins include vitamins A, C, D and E.
