7 vitamins to work in your diet for long, healthy hair

While it is Normal Between 50 to 100 hairs each day, if you lose more than that, you may want to talk to your doctor about potential vitamin deficiencies. By ensuring that you have a balanced diet full of vitamins and minerals, you can work for long, healthy locks while enhancing your overall health. This is a profitable profit.

We have outlined the vitamins, along with the foods they are in, you should try to get into your diet for potential health benefits. However, before changing your diet or adding any supplements, be sure to consult your doctor first.

Read more: The best vitamins for hair growth

Which vitamins are most suitable for hair growth?

Vitamins make a lot of incredible things about hair: They can help in cell growth, prevent free radical damage, protect it from gray to prematurely, and nourish the follicles that stimulate growth.

Here are the best vitamins for hair growth and thickness.

Biotin

Biotin, also known as Vitamin B7Stimulates keratin production to increase the growth of follicles. Biotin deficiency is usually rare, with biotinidase deficiency being the most 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.

Vitamin A.

Hair cells are The fastest growing part the body. It makes sense that Vitamin A. is the ideal fuel for this growth. When your body absorbs vitamin A, it produces sebum. It is a greasy substance that moisturizes your scalp, keeping it and your hair follicles healthy. The presence of vitamin A deficiency can cause hair loss.

To consume more vitamin A, you will want to eat Foods high in beta-carotenewhich becomes vitamin A. Foods high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and cabbage. You can also find it in liver oil, eggs, yogurt and milk.

Recommended Daily intake 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 contributing to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an electronic imbalance that can lead to hair loss.

The decision is to consume foods with Vitamin C.S Your body has antioxidants that limit the damage to the hair of free radicals by balancing their electrons when you do. Along with balance of scales, Vitamin C helps your body Collagen production (prevents hair from gray prematurely) and absorbs iron – to deal with iron deficiency to a degree – which can help to grow hair. Smoking, drinking alcohol and with a bad diet May lead to vitamin C deficiency.

You will find Vitamin C in citrus fruitsPeppers, strawberries, tomatoes and guavi. By your The body does not produce itYou will need to include them in your diet or have a vitamin B supplement.

Daily intake for Vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for elderly women. Taking Too much vitamin C It can lead to acids, muscle cramps, fatigue, skin washing and possible kidney stones.

Read more: The best multivitamins

Vitamin D

Vitamin D deficiency. It can lead to conditions of hair loss such as alopecia, female hair loss and excessive shedding. You will find these exhaustion more in people aged 65 And above.

Yes Take more vitamin D Admission, you can include fatty fish, cod liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms in your diet. As an alternative you can catch some United sunlightS

600 IU Vitamin D is the recommended dose for adults. Taking Too much vitamin D It can lead to nausea, weight loss, disorientation and heart rhythm problems.

Vitamin E.

Vitamin E. It contains the same antioxidant wisdom as his colleague with Vitamin C possesses. This means that it can limit oxidative stress by balancing the level of electron in free radicals. People more susceptible to the disadvantages of Vitamin E include those with healthy conditions such as Crohn or cystic fibrosisS

Vitamin E is an effective method of treating hair loss. A little study revealed that people receiving vitamin E supplements for eight months 34.5% increase in hair growthS You can also Find Vitamin E in Sunflower seeds, spinach, avocado and almonds.

If you are planning to walk the extra route, the recommended dietary allowance is 15 milligrams a day.

Iron

Iron burns the production of hemoglobinProtein found in the red blood cells of your body. These cells distribute oxygen into the cells throughout your body, helping their recovery and growth. An Iron deficiency It can lead to hair loss, with women most susceptible.

You will find iron in foods such as eggs, red meat, lentils, spinach, oysters and mussels. If your doctor recommends it, you can take an iron supplement.

The recommended daily intake of iron is 45 mgS Keep in mind that taking too much iron can lead to constipation, stomach pain and vomiting.

Zinc

Zinc promotes hair growth and keeps the fat glands around the follicles to work well. If you have zinc deficiency, you could experience hair loss. Those most susceptible to zinc disadvantages There are those who drink alcohol excessively, people with women, pregnant or lactating women and those with chronic kidney diseases.

You can find zinc in very common foods such as beef, spinach, wheat germ, pumpkin seeds, oysters and lenses. Recommended Daily dose of iron 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 reduce your good cholesterol.

How long does hair growth vitamins take work?

Hair supplements are not one night solutions. It may take months before you notice small improvements. Remember that the degree of success depends on the cause of hair loss, your diet, genetics and other factors.

Lower order

Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume. They are also not a solution for one size. You will want to consult your doctor if you lose a significant amount of hair, as this may stem from your environment, a major medical condition or other factor. They can work with you to create a purposeful plan that can include vitamins.