These 7 Hair Growth Vitamins Can Give You Longer, Thicker Locks

If you run your hand through your hair and pull out a few strands, don’t panic. It is normal to lose anywhere between 50 to 100 hairs per day. But if you notice your hair falling out in large clumps or the appearance of bald spots, it may be time to talk to your doctor about hair loss and what may cause it.

Possible causes of hair loss a lack of vitaminswhich can be dealt with by a balanced diet. However, if you are not getting the vitamins and minerals you need or a medical condition is at play, your doctor may recommend that you take vitamin supplements. The following is best for hair growth.

What are the best vitamins for hair growth?

Vitamins do many amazing things for hair. They can help with cell growth, prevent free radicals from causing damage, prevent premature graying and nourish follicles to promote growth.

Here are the best vitamins for hair growth and strength.

Biotin

Biotin, also known as vitamin B7, stimulates the production of keratin to increase follicle growth. Biotin deficiency is rare, while biotinidase deficiency is more common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.

The recommended intake is 30 micrograms for adults daily.

However, one side effect of biotin may be acne breakouts. In this Reddit thread, a user posted looking for advice on what vitamins and supplements others use for hair growth. Many responses indicate that taking extra biotin has caused acne. While this may not be the case for everyone, it is something to consider when taking a biotin supplement. If you see a lot of breakouts, then consider one of the vitamins for healthy hair.

Vitamin A

Hair cells are the fastest growing part of the body. It makes sense that vitamin A is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. That oily substance that moisturizes your scalp, keeps your hair healthy. Vitamin A deficiency can lead to hair loss.

To get more vitamin A, you’ll want to eat foods that are high in beta-carotene, which turns into vitamin A. Foods that are high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and peppers. You can also find it in cod liver oil, eggs, yogurt and milk.

The recommended daily intake of vitamin A is up to 900 mcg for men and 700 mcg for women. Be careful not to take too much vitamin A, as it can have harmful effects and has been linked to birth defects during pregnancy.

Vitamin C

Oxidative stress is one of the main causes of hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an electron imbalance that can cause hair loss.

The solution is to eat foods rich in vitamin C. Your body has antioxidants that prevent free radicals from damaging your hair by neutralizing their electrons when you do so. Along with balancing the scales, Vitamin C helps your body in collagen production (prevents hair from premature graying) and iron absorption — combating iron deficiency to some extent — which can help hair grow. Smoking, drinking alcohol and eating junk food can lead to vitamin C deficiency.

You will find vitamin C in citrus fruits, peppers, strawberries, tomatoes and guavas. Since your body does not produce it, you will need to add it to your diet or take a vitamin C supplement.

The daily dose of vitamin C can be up to 90 milligrams per day for adult men and 75 milligrams for adult women. Taking too much Vitamin C can cause heartburn, muscle cramps, fatigue, skin changes and possible kidney stones.

Vitamin D

Vitamin D deficiency can lead to hair loss conditions such as alopecia, female pattern hair loss and excessive shedding. You’ll find this decrease most in people age 65 and older.

It depends get more vitamin D diet, you can include fatty fish, cod liver oil, fortified foods (grains, eggs, bread, yogurt) and mushrooms in your diet. Otherwise, you can catch the sun’s rays during the day.

600 IU of vitamin D is the recommended dose for adults. Taking too much vitamin D can cause nausea, weight loss, confusion and heart rhythm problems.

Vitamin E

Vitamin E contains the same antioxidant power as its vitamin C counterpart. It means that it can prevent oxidative stress by balancing the level of electrons in free radicals. People at high risk of vitamin E deficiency include those with medical conditions such as Crohn’s disease or cystic fibrosis.

Vitamin E is an effective treatment for hair loss. A small study showed that people who took vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also get vitamin E from sunflower seeds, spinach, avocado and almonds.

If you plan to go the supplement route, the recommended dietary allowance is 15 milligrams per day.

An instrument

Iron stimulates the production of hemoglobin, a protein found in your body’s red blood cells. These cells distribute oxygen to cells throughout your body, aiding in their repair and growth. Iron deficiency can lead to hair loss, and women are especially vulnerable.

You’ll find iron in foods like eggs, red meat, lentils, spinach, oysters and shellfish. If your doctor recommends it, you can take an iron supplement.

The recommended daily intake of iron is 45 mg. Remember that taking too much iron can cause constipation, stomach pain and vomiting.

Zinc

Zinc promotes hair growth and keeps the oil glands around the follicles working properly. If you are deficient in Zinc, you may lose your hair. Those most at risk of zinc deficiency are those who drink a lot of alcohol, have Crohn’s disease, are pregnant or breastfeeding and those with chronic kidney disease.

You can find zinc in many common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. The recommended daily intake of zinc is 11 mg for men and 8 mg for women. Taking too much can lead to loss of appetite, cramps and headaches. It can also lower your good cholesterol.

How long do hair growth vitamins take to work?

Hair supplements are not overnight solutions. It may take months before you see some improvement. Remember that the success rate depends on the cause of hair loss, your diet, genetics and other factors.

Do hair vitamins really work?

While hair growth vitamins may work for some, others may not notice a difference. However, consistent use is key to seeing long-term results, so don’t expect overnight changes. (And don’t invest in products that promise significant results in a short period of time.)

Again, this is a frequently asked question on Reddit. In this discussion thread, someone asks which vitamins help with hair growth and thickness. One of the answers comes from someone who uses both collagen and biotin and has seen a huge difference in their hair and nails. Their hair is less frizzy and feels stronger, while their nails grow much faster. So, in addition to hair growth, some of these ingredients can give strength to your skin and nails.

Bottom line

Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and promote growth and volume. And they are not a one-size-fits-all solution. You’ll want to see your doctor if you’re losing a significant amount of hair, as it could be from your environment, an underlying medical condition or something else. They can work with you to develop a targeted program that can include vitamins.