Unlock these 7 essential vitamins healthy hair growth

About 50 to 100 hair excuses are normal every day. However, if you are losing more than this, you can see that your hair is thinner than before. Before you start emphasizing about diluting hair, it is important to find out what is the reason for this. Some people may experience hair loss due to genetics or even a hormonal imbalance. For others, this may be a sign of vitamin deficiency.

A balanced diet full of vitamins and minerals can help you get healthy locks by increasing your overall health at the same time. This is a win. We underlined seven hair-friendly vitamins, as well as found with foods that you should try to include in your diet for potential hair health benefits. However, before changing your diet or adding any dose, be sure to consult your doctor first.

Which vitamins are the best for hair growth?

Vitamins do many amazing things for hair. They can help in cell growth, prevent free radicals from damaging it, prevent it from premature gray and nourish the ROM that stimulates growth.

Here are the best vitamins for hair growth and thickness.

Biotin

Biotin, also known as vitamin B7, stimulates the production of keratin to increase the development of the follicle. Lack of biotin is rare, with the most common diagnosis of biotinides deficiency. You can find this vitamin in many foods, including eggs, flesh, fish, nuts, eggs, sweet potatoes and seeds.

Recommended intake is 30 micrograms for daily adults.

However, a side effect of biotin may be acne breakout. In this reddit thread, a user advised what is supplemented by vitamins and others to use for hair growth, many reactions have indicated that taking more biotin caused acne. Although this may not be the same for everyone, it is something to consider if you take a biotin supplement. If you notice more breakouts, consider one of other vitamins for healthy hair.

Vitamin A

Hair cells are the fastest growing part of the body. It is understandable that vitamin A is the perfect fuel for that development. When your body absorbs vitamin A, it produces sebum. It is an oily substance that moisturizes your skull, keeps it and your hair health healthy. As a result of vitamin A deficiency you may experience hair loss.

To consume more vitamin A, you want to eat high foods in beta-carotene, which is converted into high vitamin A in beta-carotene, including sweet potato, pumpkin, carrots, spinach, and kail. You can also find it in cod liver oil, eggs, yogurt and milk.

The daily intake recommended for vitamin A is 900 MCG for men and up to 700 MCG for women. Be careful to take too much vitamin A, as it can have harmful effects and is associated with birth defects during pregnancy.

vitamin C

Oxidative stress is one of the main factors contributing to hair loss. This occurs when there is an imbalance of free radicals and antioxidants in our body, leading to an electron imbalance that can result in hair loss.

The solution is to consume foods with vitamin C. There are antioxidants in your body that balance your electrons and reduce the hair loss of free radicals. Along with balanced the scales, vitamin C helps your body to produce collagen (prevents hair from prematurely gray) and absorb iron – dealing with iron deficiency to an extent – which can help hair grow. Smoking, drinking alcohol and having a bad diet can cause vitamin C deficiency.

You will find vitamin C in citrus fruits, chillies, strawberries, tomatoes and guava. Since your body does not produce it, you have to include them in your diet or a complement with vitamin C.

The daily intake for vitamin C is 90 mg per day for adult men and up to 75 mg for adult women. Taking too much vitamin C can cause resentment, muscle cramps, fatigue, skin flushing and possible kidney stones.

vitamin D

Vitamin D deficiency can lead to alopecia, female pattern hair loss and excessive shedding. You will find more these declines in people aged 65 years and above.

To obtain more vitamin D intake, you can include fatty fish, cod liver oil, furified foods (grains, eggs, bread, yogurt) and mushrooms in your diet. Alternatively, you can catch some mid -day sun rays.

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

Vitamin E

Vitamin E has the same antioxidant skills because its vitamin C is near the counterpart. This means that it can curb oxidative stress by balanced the electron level in free radicals. More susceptible people for vitamin E deficiencies include health conditions such as Crohn's disease or cystic fibrosis.

Vitamin E is an effective way to treat hair loss. A small study showed that people who took vitamin E for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds, spinach, avocados and almonds.

If you plan to go on the supplementary route, the recommended diet allowance is 15 mg daily.

Iron

Iron gives fuel to the production of hemoglobin, which is found in your body's red blood cells. These cells distribute oxygen to cells in your body, help in repair and development. An iron deficiency can lead to a hair trend, in which women are most susceptible.

You will find iron in foods like eggs, red meat, lentils, spinach, oyster and clam. If your doctor recommends this, you can supplement an iron.

The recommended daily iron intake is 45 mg. Keep in mind that taking too much iron can cause constipation, abdominal pain and vomiting.

Zinc

Zinc promotes hair growth and keeps the oil glands around the well -working Rome. If you are lacking zinc, you may experience hair loss. Defectives for zinc deficiencies are those who drink alcohol, who are with Crohn, pregnant or breastfeeding women and people with chronic kidney diseases.

You can find zinc in many common foods like beef, spinach, wheat germs, pumpkin seeds, oyster and lentils. The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Taking too much can cause loss of appetite, cramps and headache. It can also reduce your good cholesterol.

How long does it take to work in hair growth vitamin?

Hair supplements are not an overnight solution. Small reforms may take months before notice. Remember that success rate depends on hair loss, your diet, genetics and other factors.

Do hair vitamins actually work?

While hair growth vitamins can work for something, others may not have any difference. However, frequent use is important to see long -term results, so do not expect overnight changes. (And do not invest in products that promise significant results in a short time.)

Then, this is usually the question asked on Reddit. In the thread of this special discussion, a man is asking about what vitamins work for hair growth and thickness, while their girlfriend also gives his nails and skin according to the recommendation of his girlfriend. One of the answers is a woman in 30 of her that uses both collagen and biotin and has seen a significant difference for her hair and nails. Her hair experiences less breakdown and feels strong, while her nails grow very fast. Therefore, apart from hair growth, some of these supplements can also promote you in your skin and nails.

Ground level

Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and quantity. They are also not a size-fit-all solution. If you are losing a significant amount of hair, you would like to consult your doctor, as it may be stems from your environment, an underlying medical condition or any other factor. They can work with you to make a targeted plan that may include vitamins.