It is Normal to scales Between 50 and 100 hairs every day. It happens without noticing it at all. However, if you have noticed that your hair is thin, this can be the case for a handful of reasons such as genetics or a hormonal imbalance. Another frequent reason is a vitamin deficiency.
With a balanced diet full of vitamins and minerals, you can work towards long, healthy locks and at the same time increase your general health. It is a win-win situation.
We have outlined the best hair -friendly vitamins together with the food in which you are that you should try to get your diet for potential advantages for hair health. However, before you change your diet or add nutritional supplements, first consult your doctor.
Which vitamins are best suited for hair growth?
Vitamins do many amazing things for hair: You can support cell growth, prevent free radicals preventing it, not having it prematurely and follicles nourish the growth.
Here are the best vitamins for hair growth and thickness.
Biotin
Biotin, also known as Vitamin B7Stimulates the production of keratin to increase follicular growth. Biotin deficiencies are usually rare, with those who were diagnosed with biotinidase deficiency most common. You will find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
The recommended recording is 30 micrograms for adults daily.
Vitamin A
Hair cells are the the fastest growing of the body. It makes sense that Vitamin A is the perfect fuel for this growth. If your body absorbs vitamin A, he generates sebum. This is an oily substance that fueled your scalp and keep you and her hair follicles healthy. A vitamin -a deficiency can cause you to experience hair loss.
To consume more vitamin A, you want to eat Food high in beta-caroteneWhat turns food into beta-carotene in vitamin A. include sweet potatoes, pumpkin, carrots, spinach and kale. You can also find it in liver oil, eggs, yogurt and milk.
The recommended daily recording for vitamin A is up to 900 mcg for men and 700 mcg for women.
Vitamin C
Oxidative stress is one of the main factors that contribute to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our body, which can lead to an electron -making weight that can lead to hair loss.
The solution is to consume food Vitamin C. Your body has antioxidants that limit the hair damage of free radicals by balancing your electrons when you do this. Vitamin C helps in addition to compensation for the scales in its body in Produce collagen (prevents the hair from being gray prematurely) and absorbing iron – absorbing iron deficiency to a certain degree – which can help the hair. Smoking, drinking alcohol and having bad diet can lead to a vitamin -c deficiency.
You will find Vitamin C in citrus fruitsPaprika, strawberries, tomatoes and guaves. Since your Body does not produce itYou must include them in your diet or have a supplement with vitamin C.
Daily recording for vitamin C. Is up to 90 milligrams a day for adults and 75 milligrams for adult women. Taking Too much vitamin C Could lead to heartburn, muscle cramps, fatigue, skin flushing and possible kidney stones.
Vitamin D
Vitamin -D deficiencies Can lead to hair loss conditions such as alopecia, female pattern hair loss and excessive sales. You will find these exhaustions more in People aged 65 years And over.
To Get more vitamin D. Take, you can include fat fish, cod lever oil, fastened foods (muesli, eggs, bread, yogurt) and mushrooms in your diet. Alternatively, you can catch some Solid rays at noon.
600 IE vitamin D is the recommended dosage for adults. Taking Too much vitamin D. Could lead to nausea, weight loss, disorientation and heart rhythm problems.
Vitamin E
Vitamin E Contains the same antioxidant capabilities as its vitamin C counter. It means that it can contain oxidative stress by balancing the electron mirror in free radicals. To the people who are more susceptible to vitamin -e deficiencies Crohns or cystic fibrosis.
Vitamin E is an effective method for treating hair loss. A small study showed that people who take vitamin -e nutritional supplements for eight months 34.5% increase in hair growth. You can do it too Find vitamin e in Sunflower seeds, spinach, avocados and almonds.
If you plan to go the supplementary route, the recommended nutritional right is 15 milligrams a day.
iron
Iron drives the production of hemoglobinA protein in the red blood cells in her body. These cells distribute oxygen on cells throughout the body and support their repair and growth. A Iron deficiency Can lead to hair loss, whereby women are most susceptible.
You will find iron in food such as eggs, red meat, lentils, spinach, oysters and mussels. If your doctor recommends it, you can take an iron supplement.
The recommended daily iron intake is 45 mg. Remember that too much iron can lead to constipation, stomach pain and vomiting.
zinc
Zinc promotes hair growth and holds the oil glands that surround the follicles well. If you have a zinc deficiency, you can experience hair loss. This Most susceptible to zinc deficiencies Are those who drink alcohol excessively, people with grumbling, pregnant or breastfeeding women and those with chronic kidney diseases.
You can find zinc in many common foods such as beef, spinach, wheat germs, pumpkin seeds, oysters and lenses. The recommended Daily iron dose is 11 mg for men and 8 mg for women. To take too much could lead to loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How long take hair growth vitamins to work?
Hair supplements are not overnight solutions. It can take months for you to notice small improvements. Remember that the success rate depends on the cause of the hair loss, your diet, genetics and other factors.
Conclusion
Vitamins can restore damaged hair, prevent it early, reduce hair loss and improve growth and volume. They are also not a uniform solution. You would like to consult your doctor if you lose a considerable amount of hair, as this comes from your area, an underlying condition or another factor. You can work with you to create a targeted plan that may comprise vitamins.
