There are vitamins and minerals which contribute to hair health.
Role of vitamins and minerals in the body
Vitamins and minerals are nutrients the body needs to work properly. They are important for our health and come from the food we eat.
Role of Vitamins and minerals in Hair care
Hair health is determined by many factors. These include genetics, hormones, stress, medical conditions and nutrition. Research has suggested that a deficiency in certain vitamins and minerals may contribute to impaired hair health as they play an important role in cell growth.
Vitamins have been shown to be essential in healthy hair growth and help in preventing hair shedding or thinning. The most beneficial vitamins for hair growth include vitamin D, vitamin E, zinc, bitcoin, iron and the B vitamins. Most vitamin and mineral deficiency can be corrected through a balanced diet and if needed through vitamin supplements. It is important to read the ingredients list in supplements to ensure the dosage remain within safe limits.
For Hair loss
Hair loss is a common problem that may be improved with vitamin and mineral sufficiency. Vitamins and minerals are important for normal cell growth and function and may contribute to hair loss when deficient.
Vitamin D
Vitamin D, a vitamin and hormone, though has an important role in dermatology, its deficiency may also result in hair loss. The way vitamin D is metabolised in with the skin cells which produce keratin. This means if the body doesn’t metabolise enough Vit D, there won’t be enough of it in the hair follicles resulting in lack of hair growth and shedding/hair loss. The evidence is lacking however vitamin D is constantly in research before it can be routinely recommended as a treatment.
Iron
Iron has an important role in hair growth. Individuals who experience iron deficiency cannot produce enough hemoglobin which will alter the oxygen delivery to the scalp further contribute to hair loss. Eating foods high in iron like red meat, spinach and lentils could help with iron levels.
Zinc
Zinc is a mineral and though the body only needs small amounts of it, it plays a role in everything from growth of cells to creating DNA. If hair loss or hair thinning struggle is present, you should get your zinc levels checked. Zinc is often found in foods like meat, beans, nuts and seeds. Supplementations can also be considered.
For Hair Growth
Lifestyle factors in combination with healthy diet focused on consuming the right amount of nutrients is important to improve the health and integrity of hair. Protein amongst other nutrients is also essential for hair growth.
B Vitamins
The complex B vitamins play a role in supporting hair growth and can strengthen and condition the hair. Biotin, which is vitamin B7, is often popular for hair growth benefits and healthy skin and nails. This is because vitamin B7 creates red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.
Biotin and Vitamin B are found in milk, eggs, bananas, salmon and almonds. They are also found in most supplements for hair growth. However to avoid exceeding the recommended daily amount of biotin individuals should talk to a doctor before regularly consuming them.
Vitamin C and Vitamin E
Vitamin C is well known for its benefits in helping immunity but it also makes hair stronger. It helps increase blood circulation throughout the body and scalp which stimulate hair follicles promoting hair growth.
Vitamin E is another powerful antioxidant that can help improve blood circulation to the scalp. This increased blood flow can nourish the hair follicles, promoting healthy hair growth. Additionally, vitamin E can help reduce stress on the scalp, preventing damage to hair cells.
Vitamin A
Vitamin A is a vitamin that can play both a beneficial and disruptive role when it comes to haircare. Having high levels of vitamin A might result in hair loss. Having low levels may result in no hair growth however having adequate amounts may facilitate hair growth. It is not common to be deficient in vitamin A. Individuals consuming a diet of green leafy vegetables, pumpkins, oranges and sweet potatoes can ensure the levels remain adequate.
Others
Vitamin E, Selenium and Riboflavin are micronutrients which do not have enough data to support its beneficial effects however individuals have noticed improvements.
Speak to a doctor
Individuals who are concerned about the health of their hair, hair loss or lack of hair growth should consult a doctor. The health professional can ensure there are no underlying conditions causing the compromised hair health. If it is due to a medical condition, treatment for that condition is necessary. There are medications available which provide more promising results however do not come without side effects.
Consult a doctor
Role of vitamin D in hair loss: A short review – PubMed (nih.gov)
The Role of Vitamins and Minerals in Hair Loss: A Review – PMC (nih.gov)
