Maintaining Healthy Hair with Vitamins: What You Need to Know
Beautiful, healthy hair is the desire of many people, but not something that comes easily. Hair grows slowly, and the health benefits of our hair is largely dependent upon our nutrition. So, in order to have healthy hair, what vitamins should you be taking? Let’s find out.
B Vitamins: Biotin, Folic Acid, Niacin, and Pantothenic Acid
The B Vitamins, and specifically Biotin, Folic Acid, Niacin, and Pantothenic Acid are considered the most important vitamins for optimal hair health. Biotin, Folic Acid, and Niacin are essential to cellular metabolism and help to improve the rate at which new cells are produced and replaced; all critical components to healthy hair growth. Pantothenic Acid or Vitamin B-5 plays a role in fat synthesis, which is important for healthy hair, since hair consists of about 10% fats.
Vitamin C is key for hair health because it helps with the absorption of iron from foods. Iron helps to carry oxygen to the cells. When there is an absence of oxygen, hair health starts to suffer. Foods high in Vitamin C include: oranges, strawberries, broccoli, kale, Brussels sprouts, and tomatoes.
Vitamin E is a powerful antioxidant. Antioxidants help to reduce oxidative stress which is caused by free radicals. Free radicals are linked to thinning hair and hair loss. Foods high in Vitamin E include: nuts, seeds, olives, spinach, avocado, and broccoli
Vitamin A helps with cell growth, cell production, and sebum production. Sebum is a natural oil which helps to keep the scalp healthy. Foods high in Vitamin A include: sweet potatoes, carrots, spinach, cantaloupe and mangoes
Vitamin Health Supplements for Hair Health
If you cannot get the vitamins you need through food sources you can opt to take supplements. It is vital to speak with a nutritionist or doctor to ensure you are taking the correct dosage. Medical attention is necessary if you experience any side effects from taking supplements.
In addition to these vitamins, foods and nutrients rich in proteins, complex carbohydrates, and healthy fats should be included in your diet for optimal hair health. Some foods to consider are lean meats, seafood, whole grains, eggs, nuts, beans, yogurt, avocado, seeds, and coconut.
The best vitamins for hair health are vitamins A, C, E, Biotin, Folic Acid, Niacin, and Pantothenic Acid. Staying adequately nourished through food and potential vitamin supplements is essential for healthy hair.
If you have any questions or concerns, speak to your doctor or nutritionist to determine what is best for you!