Well it turns out, that not only do we need nutrient rich food to have healthy bodies, we also need to eat it for healthy hair. While TV ads tell you that some special formula in a certain type of shampoo or oil will do that, eating vitamins is the best option for faster hair growth. That’s much easier to incorporate into your routine (unless you’re a bear in hibernation not eating daily).
What does a nutrient rich diet look like? It should consist of all of the 13 essential vitamins that can help maintain hair health. Essential vitamins include vitamin A, C, D, E, as well as the B-complex group.
How To Grow Hair Faster
There are certain caveats when it comes to faster hair growth. It goes without saying that there’s no “one-size-fits-all” treatment for hair loss. If your bestie can grow hair faster than you, then it doesn’t mean that it should be the same for you. Secondly, no evidence supports the idea of individual vitamins encouraging the hair to grow faster.
The secret to solving BOTH these problems is to include a combination of adding supplements and adjusting your diet to ensure it includes the proper doses of essential nutrients like iron. Researchers have done a range of studies on how vitamins D and E could support hair growth, along with the B-complex vitamins. When you don’t eat these vitamins, the deficiencies cause hair loss, so it is important to consume enough of each to reduce the chance of losing hair.
How long does it take to see results from hair vitamins?
Before we start, know that it can take around 3 months to start to see results, or up to 6 months to see full results. Infact, you might experience deficiencies to present itself as excessive shedding. But then as hair cells start to grow with good vitamins, you’ll usually start to see results within 6 to 12 weeks which is the time frame of a natural hair growth cycle.
In this article, we provide information on the best hair vitamins for faster hair growth to prevent thinning hair and hair loss.
The best hair vitamins for faster hair growth:
All cells in the body need vitamin A for growth, including hair. Vitamin A, is a critically valuable vitamin for hair health.
Vitamin A also helps skin glands produce sebum which is an oily secretion from our skin that moisturizes the scalp and keeps hair follicles healthy. Sebum promotes the circulation of oxygen to the scalp and fortifies hair follicles improving hair growth and prevents hair breakage. It’s no surprise, then, that a vitamin A deficiency can lead to A) dry hair and B) hair loss.
However, a review from 2017 showed taking excess amounts of it can have adverse effects, including hair loss. So, only consume the recommended amount because more isn’t better when it comes to vitamin A.
Foods that are high in vitamin A include: carrots, pumpkin, sweet potatoes, spinach, cod liver oil, sweet red pepper, black-eyed peas, apricots, collard greens, and kale, while animal products such as milk, eggs, and yogurt also are rich in A-vitamins.
Vitamin B7 or Biotin breaks down proteins to excrete amino acids that are essential for strengthening hair. Biotin or vitamin B7 deficiencies, specifically can lead to hair loss. According to a 2019 review, researchers looked at 18 studies in people with a biotin deficiency. In eight of these studies, supplementing the vitamin biotin fought most hair loss symptoms.
Biotin is a B-complex vitamin and important for hair growth. While research shows that a biotin deficiency is one of the causes of hair loss, the actual relationship between biotin and hair growth is still a bit of a mystery. B-vitamins are well known to help create red blood cells, which play an important role in hair growth because they carry oxygen and nutrients to the scalp and hair follicles.
Utilizing and consuming Biotin rich foods for hair growth reverses the damage caused by hair styling, chlorinated water and sun. Regular consumption of Biotin vitamin tablets for hair growth also results in voluminous and lustrous hair.
Biotin occurs naturally in many foods, including: spinach, whole grains, broccoli, almonds, sweet potatoes, cauliflower, mushrooms, cheese, peanuts, walnuts, meat, seafood, egg yolks, cereals, milk, sardines, avocados, raspberries, bananas, almonds, and dark, leafy greens.
Vitamin C is a hair growth vitamin that creates a protein called collagen which is an integral part of hair structure as it produces antioxidants and combats free radicals. Moreover, vitamin C prevents hair from aging. Vitamin C even helps the body absorb iron – an essential mineral for hair growth. Some of the positive benefits of vitamin C is that it acts as an antioxidant and staves off free radical damage. Free radical stress affects hair follicle cells, premature graying and the subsequent damage (including hair loss) may begin to show as you age.
Vitamin C is prevalent in a variety of foods including: Brussels sprouts, broccoli, cauliflower, citrus fruits, strawberries, bell peppers, spinach, turnip greens, cabbage, tomatoes, winter squash, guavas, blackcurrants, thyme, lemon and parsley.
Hair loss is linked to deficiencies of growth related vitamins like Vitamin D. In 2019, a review found a link between a lack of Vitamin D in the body and alopecia. Alopecia, a scientific name for hair loss, is a condition that can lead to severe hair loss and the surveys within the 2019 review showed that people with alopecia areata had lower levels of vitamin D in the blood.
However, in a 2016 study on survey data from the Nurses’ Health Study, data from 55,929 women in the United States were collected but researchers did not find a direct connection between total vitamin D intake and hair loss. In addition to that there was less proof to even suggest that vitamin D can lead to hair regrowth. Thus, more research is necessary to confirm the truth about vitamin D for hair growth.
Although vitamin D may not have direct links with hair growth, it will most certainly prevent the effects of low vitamin D levels. The Office of Dietary Supplements recommends that adults get 600 international units, or 15 micrograms (mcg), of vitamin D daily. However, many people fall below this requirement. In fact, statistically some studies show that more than 1 billion people worldwide have a vitamin D deficiency, so ensure you get your daily dose of vitamin D.
Vitamin D from the Sun:
Nicknamed the “Sunshine or Sun Vitamin”, vitamin D can create new hair follicles and is thought by some to play a role in hair production. Your body produces vitamin D through contact with the sun’s rays, or you can get it from fatty fish, cod liver oil, and some varieties of mushrooms. Many people don’t get enough vitamin D on a daily basis, however.
So, sun exposure can also help. The human body produces vitamin D when we come into direct contact with sun rays. Wearing sunscreen for skin protection is crucial if you plan to get Vitamin D this way.
Vitamin D from Supplements:
People who take a supplement should do so with a meal that contains good fat. This will absorb some of the vitamin D. Yes vitamins are important but, certain minerals also are important for hair growth, including iron, zinc, and iodine. A lack of iron is the most common nutritional deficiency all over the world and most connected to hair loss in multiple studies. So you can take iron supplements as well with a fatty fish diet.
Some natural ways to get more vitamin D include consuming: Cheese, low fat fortified milk, orange juice, almond, fish such as salmon or swordfish, cod liver oil, oysters, egg yolk, mushroom, soy milk, oatmeal, cereal.
In all cases, when supplementing with vitamin D, you should take caution. Vitamin D is fat-soluble and it will collect in fat tissue at dangerous levels. Ingesting vitamin D in excess can lead to too much calcium in the blood, which can cause fatigue and kidney problems.
Vitamin E circulates oxygen to the scalp while strengthening hair follicles. It sucks in moisture, keeping the hair shaft from drying out and appearing dull. That’s why Vitamin E is seen as one of the best hair vitamins for faster hair growth. Some people even rub vitamin E oil directly onto their skin or scalp, believing that it will speed up cell regeneration, but science does not yet support this.
But this is what science does support when it comes to Vitamin E: In a 2019 review, people with alopecia had significantly lower concentrations of vitamin E in their blood than those without the condition. The results of a 2010 clinical study also found that using tocotrienol supplements found in Vitamin E improved the hair health of people with alopecia. These supplements also helped prevent hair loss.
Getting Vitamin E from Supplements:
Vitamin E can be bought in capsule form and as a liquid.
Food products that contain Vitamin E include: wheat germ, kale, spinach, sunflower seeds, avocados, almonds, peanuts, hazelnuts, broccoli, sunflower oil, soybean oil, mango, kiwi, pistachio, pickled olives and apricots
Other hair loss remedies:
Yes, vitamins and other nutrients from food are important for hair health, but you can also follow these lifestyle changes:
- Reduce the use of hair gels, blow drying and straightening the hair, and brushing the hair when it is wet.
- Reduce stress by engaging in at least 150 minutes of moderate-to-intense exercise per week, that is just 30 mins of exercise during any 5 days of the week, as per the American Heart Association’s (AHA) recommendations. Reducing stress can also help improve hair strength and appearance.
- Drink six to eight glasses of water everyday.
- Watch your diet.
- Constantly pulling back the hair for a ponytail or a high bun or using certain hair styling techniques can aggravate alopecia.
Things to consider before you purchase hair growth vitamins and supplements:
1. Learn about hair growth vitamins and what they do
The key vitamins and minerals that work for hair growth are vitamins A, B, C, E, D, as well as minerals and proteins such as folic acid, niacin, iron, zinc, omega-3 fatty acids, thiamin, riboflavin, calcium and a few others.
Within the realm of hair growth vitamins, many wonder if they should waste money on so many vitamins. People also ask: “Can’t I get the same results with a multivitamin?”
The answer is that there are plenty of hair growth supplements, pills, and vitamins on the market. But multivitamins are not designed for hair (and nail) growth to typically include the proper amount of vitamins and minerals found to be essential to healthy hair. However, be wary of inferior products that do nothing more than overload you with certain vitamins and minerals without doing much for hair.
2. Read the label
It’s easy to say that we should read the label of everything we buy, but it’s another thing actually to do it when in a rush. Do your best to read the label of any hair growth supplement before you buy. For one, there may be an ingredient that you’re allergic to or otherwise is not good for you. You should avoid supplements that are non-natural or chemically-produced. Organic sources and plant-based supplements are good, too, because your cells absorb them more easily.
3. Read the ingredients too
After you have read the label, know what ingredients are good for you. We’ve already discussed important hair growth vitamins, but you also should look for extracts such as biotin, saw palmetto berry, neem, caster oil, bamboo stem and leaf, flaxseed oil, borage oil, kelp, and others. Not that these ingredients must be in every bottle you examine, but just know that they’re helpful to hair growth. One great protein found in hair is keratin which is great for hair growth.
4. Speak to your physician
Some nutritional deficiencies are common, such as for iron, calcium, vitamin A, vitamin B12, magnesium, so check with your doctor to find out if you may have one. Moreover, he or she can provide you with helpful information about hair loss. For example, when I was shedding hair like a dog, my dermatologist asked me if I had a viral fever? When I said yes, she immediately assured me that my hair loss was a result of my body re-building. I grew back long thick hair within 4 months.
Costly doesn’t necessarily mean better for any product, including hair growth supplements. The important thing is to find a supplement that works and fits your budget.
6. Read the reviews- both good and bad
So, if you don’t already know there are many people who claim great things about a product but that’s just because they get paid to do so. That’s why it’s important to read the negative ones too. After you read a review, you get a good idea of what products deliver results and which ones peoples have been using for a while.
Hair fall may or may not be serious. If you experience hair falling out in patches, it can be a sign of an underlying health condition such as psoriasis, dermatitis, and skin cancer, alopecia areata, stress, and certain medical treatments. On the other end, it could be the lack of a good balanced vitamin rich food. So, if you are concerned about hair loss, visit a dermatologist to determine what is causing their hair growth problems.
Also, keep in mind that cutting the hair regularly can keep it looking healthy. Cutting hair eliminates split ends and lightens the weight of the hair, thereby reducing the impact on the roots, which grow from the scalp. So, a healthy scalp is crucial for healthy hair growth.
In the end, two factors tend to influence most cases of hair loss: hormones and genetics. Even if you buy the best hair vitamins for faster hair growth, you cannot over through genetics and your hormones. But these vitamins are being studied to promote hair growth in those who are deficient.