Do you feel like you’ve tried almost every hair care product that exists on earth, but nothing seems to work? You’re not the only one obsessed with growing hair long and healthy; almost everyone can relate to this. It’s okay to use some good quality hair products, but you need to know that nothing can help if you aren’t paying attention to your nutrition. Being deficient in essential nutrients can act as a hindrance to your hair growth. This blog will give you all the information about vitamins and minerals that can boost hair growth and its importance.
#1
Vitamin D
According to research (1), there could be a link between alopecia areata and vitamin D deficiency. It also showcased low levels of vitamin D in most people with alopecia areata. Another study (2) indicates a connection between female pattern hair loss and low vitamin D levels. However, this isn’t enough to claim or prove the potential link.
Best Food Sources for Vitamin D
- Almonds
- Mushrooms
- Eggs
- Fish
- Oats
- Ghee
#2
Vitamin A
Like all the other cells, even hair needs vitamin A for growth. It also helps skin glands produce sebum (an oily substance) that hydrates and keeps hair healthy (3). You may suffer hair loss or other hair issues due to vitamin A deficiency (4). Though, the research is still insufficient to prove anything. You need to be cautious to take the right amount of vitamin A instead of an overdose.
Best Food Sources for Vitamin A
- Pumpkin
- Carrots
- Mangoes
- Fenugreek leaves or Methi leaves
- Milk
- Amaranth Leaves
#3
Vitamin E
As an antioxidant, vitamin E helps get rid of oxidative stress. It moisturizes and protects your hair from ultraviolet radiation. As per a study (5), those with hair loss experienced about 34.5% hair growth after supplementing vitamin E.
Best Food sources for Vitamin E
- Sesame Seeds
- Peanuts
- Coconuts
- Spinach
- Broccoli
- Almonds
#4
Vitamin B7
Vitamin B7 (also known as biotin), prevents hair breakage and strengthens hair roots. According to some reports, the deficiency of vitamin B7 (also known as biotin) can lead to hair loss (6). Though, the data is still inadequate to prove that biotin affects hair loss.
Best Food Sources for Vitamin B7
- Cauliflower
- Sweet Potatoes
- Walnuts
- Egg Yolk
- Cheese
- Spinach
#5
Vitamin C
It is a potent antioxidant that eliminates oxidative stress due to free radicals (7). The free radicals can block your hair growth and lead to other hair concerns. Apart from this, your body requires vitamin C to generate collagen (a protein), which is a vital part of your hair structure.
Best Food Sources for Vitamin C
- Gooseberry or amla
- Sweet Limes
- Coriander
- Cabbage
- Grapes
- Pomegranates
#6
Zinc
It helps repair hair damage and encourages hair tissue growth. Zinc helps regulate the DHT or dihydrotestosterone hormone, whose imbalance can lead to hair loss. Low levels of zinc can lead to excess production of DHT hormones that block the hair strands’ nutrient supply. It causes hair loss which is one of the most common symptoms of zinc deficiency (8).
Best Food Sources for Zinc
- Lentils
- Green Beans
- Mushroom
- Lady’s Finger
- Eggs
- Nuts(all types)
#7
Protein
It maintains the moisture balance and strength of your hair. Lack of protein can hinder your hair growth, and you may see other signs of hair damage too. Some animal studies depict that protein deficiency can cause hair loss and decrease hair growth (9, 10).
Best Food Sources for Protein
- Milk
- Paneer
- Sprouts
- Lentils
- Green peas
- Chickpeas
#8
Iron
It aids the red blood cells to carry oxygen to your hair follicles. If you lack iron, it will affect the supply of nutrients and oxygen, leading to hair loss (11).
Best Food Sources for Iron
- Almonds
- Soy Beans
- Pomegranates
- Spinach
- Flax seeds
Do Vitamins & Minerals Help in Hair Growth?
Your body and hair need nutrients to stay healthy and function properly. A diet comprising the required vitamins and minerals will ensure that your hair is strong, long, thick and shiny. By being deficient in these nutrients, you may experience hair loss, greying, dandruff and other hair related issues.
The data or evidence is still not enough to demonstrate the role of minerals and vitamins on hair growth. Switch to an active lifestyle and healthy diet that contains all the necessary nutrients.
It’s a Wrap
A balanced diet with the appropriate nutrients is a simple way to maintain your hair health and growth. Age, hormones and genes are factors that do affect hair growth, but there is no refuting the fact that nutrients are significant too. You should be careful not to overindulge (any of the nutrients) or consume supplements without consulting a doctor. She/he can also inform you regarding any deficiency that you may be facing.
FAQs
- Can vitamin E help in hair growth?
It is a crucial nutrient for hair growth. It makes your hair soft, glossy and protects it from harmful UV rays.
- What products can make hair thick?
Products aid in keeping your hair healthy and smooth, but whatever you do externally will never be enough. It is vital to notice the internal factors as well. The things you eat, water intake, exercise, sleep and various other reasons determine the thickness and health of your hair.
- Which vitamin and mineral deficiency leads to hair loss?
The deficiency of nutrients such as vitamin E, D, A, C, biotin, iron, protein and zinc can cause hair loss.
- Can too many vitamins and minerals cause hair loss?
Anything that’s beyond the adequate amount can never be good for your body or hair. Always take the correct quantity or check with your doctor to suggest the precise amount that will be ideal for you.
