Hair has held an important part in a person's look for many years. From the luscious locks of Rapunzel that were used to set her free to the dangerous and deadly snakes that Medusa had on her head. But beyond the fairy tales and mythical legends; the hair on one's head is important because it plays a pivotal part in one's confidence.
Your hair can say a lot about you, from the way you style it to showcase your self-expression to revealing the secrets of your age to indicating a lack of important nutrients in your diet.
While we all may see our hair differently, there is one thing we all tend to share; which is the desire for your hair to grow healthy and strong.
Why Do We Need The Best Vitamins For Hair Growth?
There is only so much that the best shampoos, conditioners, and treatments can do for your hair. Just like any building, you need a strong foundation in order for it to sustainably stand. That's where vitamins come in!
While your diet can provide you with a range of vitamins and minerals required to function, sometimes it is difficult or even impossible to obtain the optimal balance and variety of nutrients needed to reach your health goals. Hence, why additional supplements of concentrated vitamins are often taken to give people that added boost.
If you want to get the best out of your hair, you give it the best vitamins to start with!
The value of external hair support is limited, especially if the hair is not internally supported by appropriate nutrients. For the most efficient and effective hair care, additional supplementation may be required to make up for any nutrients that may be lacking in your diet.
What Are The Best Vitamins For Hair Growth?
If you want the best hair loss vitamins as well as the best hair growth vitamins, you gotta remember your A, B, C's, and E's! This range of vitamins offer unique and valuable benefits for your hair that will have you rivaling Rapunzel in no time; allowing you to save yourself from dry, damaged, and lifeless locks.
So, without further ado, here is our list of the best vitamins for hair growth:
- Vitamin A
- Vitamin B3
- Vitamin B7
- Vitamin C
- Vitamin E
By ensuring that you take supplementation of these vitamins, you will be boasting sensational strands of hair in no time!
The best hair loss vitamins and hair growth vitamins include vitamin A, vitamin B3 and B7, vitamin C, and vitamin E.
Vitamin A (Retinol)
First on our list is vitamin A, otherwise known as retinol or retinoic acid, which is a beneficial vitamin to include in your diet as it supports your vision, the immune system, and reproduction. This vitamin also ensures the functioning of important organs such as the heart, lungs, kidneys to name a few (1).
Vitamin A stimulates cell growth which is why is one of the best vitamins for hair growth. It also helps to stimulate the body's sebum production so that the scalp may have sufficient natural oils. This, in turn, moisturizes the scalp and promotes glossy and shiny hair (2).
Vitamin A is also a great source of antioxidants which protect the hair from oxidative stress and environmental damage. In doing so, it prevents breakage which may lead to hair loss.
The amount of vitamin A recommended per day for adult men is 9 mg and 7 mg for adult women. While this vitamin is highly beneficial, it's important to note that you should not overdose on it as that may lead to health risks. There are also side effects to consider if you are currently on other medication (3).
Vitamin A enriched foods include:
- Sweet Potatoes
- Dried apricots
Vitamin A or retinol contributes to many important bodily functions and contributes to efficient organ functioning. This vitamin stimulates cell growth as well as the sebum production in the scalp to moisturize hair and promote shine, making it one of the best vitamins for hair growth. Vitamin A is also a great antioxidant which protects the hair and prevents breakage.
Vitamin B3 (Niacin)
There are many reasons why Vitamin B3, or Niacin, is a great supplement to add to your diet. Beyond its growth promoting benefits, it supports many bodily functions. Vitamin B3 is known for its ability to support the body's conversion of food into energy. Therefore, it can stimulate the metabolism and support workout performance. It also optimizes the health and structure of the blood cells, improves blood circulation, and brings more nutrients to the scalp. The increase in oxygen and nutrients nourish the follicles (4). As a result, it can improve your overall health and well-being.
The hair is made up of many important substances and nutrients. Because the scalp needs these nutrients to flourish, it is vital that you supplement them into your diet. Vitamin B3 will ensure that your hair receives all of the important nutrients it needs to look more luscious than ever.
When purchasing a supplement that contains Vitamin B3, it is important that you look out for the dosage. This is because excessive use of this vitamin may have adverse side effects. Ensuring that you stick to 16 mg per day for female adults over 18 years old or 14 mg per day for male adults over 19 years old will provide optimal hair growth support. As a rule of thumb, do not exceed 35 mg per day.
If you are struggling to find the right supplement or product then consider adding any of these Vitamin B3-rich foods to your diet:
- Chicken or turkey breast
- Lean pork chops
- Lamb's liver
- Lean beef ribs
- Portobello mushrooms
- Green peas
- Sunflower seeds
Vitamin B3 is one of the best vitamins for hair growth as it supports many bodily functions. Its primary role is to increase the rate at which nutrients are provided to the scalp. Consequently, it nourishes the hair to give you gorgeous locks.
Vitamin B7 (Biotin)
Vitamin B7 supports the bodies metabolic reactions regarding fatty acids which help maintain healthy skin and hair.
Biotin is renowned for being one of the best hair growth vitamins because of its ability to improve the keratin structure of hair as well as produce the fatty acids that support cell growth.
Studies show that women with thinning hair who took biotin supplements showcased a significant growth in hair (5).
This vitamin is also known to rebuild and repair damaged hair shingles as a result of excess shampooing, sun exposure, and other heat damage from blow-drying and ironing.
The recommended daily amount of Biotin is 30 mcg for men and women over 19 years of age. The maximum amount is 2,500 mcg per day.
If you want to boost the amount of biotin in your diet without taking supplementation, the foods to include are:
- Whole wheat bread
- Eggs (cooked)
- Cheddar cheese
- Salmon (cooked)
- Raw Cauliflower
The B7 vitamin known as Biotin is one of the best vitamins for hair growth because it improves the structure and rate of growth of the hair. Because of this feature, Biotin is often used to thicken hair and repair the damages associated with frequent shampooing and heat styling.
There are a few key ways that Vitamin C supports hair growth and other important bodily functions. Its primary role is creating and maintain collagen. Collagen is an essential component of the skin's structural integrity. Increases in collagen ensure that the skin is properly nourished and cared for. This, in turn, supports optimal hair growth.
Vitamin C is also a powerful antioxidant. As a result, it prevents damage from oxidative stress and external aggressors. UV rays can contribute to thin, frail, and loss of hair. You can read more about the excessive damage they can cause here. Therefore, ensuring that you receive enough Vitamin C will prevent this damage. Furthermore, Vitamin C fights free radicals that block hair growth. Subsequently, it supports thriving locks. It also stimulates the regrowth after hair loss. This can be effective for those who suffer from discomforting hair loss conditions such as pattern baldness or Alopecia areata (6).
As we have mentioned, Vitamin C supports collagen production. Collagen is a protein made up of amino acids. These amino acids from one of the main components of the hair. In saying so, you can achieve the hair of your dreams by supplementing Vitamin C into your diet!
Some general guidelines for consuming Vitamin C are as follows. Female adults over the age of 18 should consume approximately 75 mg per day. Male adults over the age of 19 should consume roughly 90 mg per day. You should not consume more than 2,000 mg per day.
Beyond supplementation, you can receive Vitamin C from the following foods:
- Red/green peppers
- Brussel Sprouts
Vitamin C is one of the best hair growth vitamins around! Why? Because Vitamin C supports collagen synthesis. And, collagen is one of the main structural components of the hair. As a result, Vitamin C can improve the strength of the hair. Furthermore, it can prevent damage caused by oxidative stress and external aggressors.
Vitamin E is also known as the "good-skin vitamin" and rightfully so. It supports a number of bodily functions that improve skin health. Furthermore, it promotes optimal hair growth. This makes it another one of the best vitamins for hair growth.
Vitamin E primarily works as an antioxidant that develops new tissue and repairs damaged tissue. As an antioxidant, it neutralizes free radicals which would otherwise cause damage to the body. As a result, it may also protect the body from external aggressors. This is just one of the many reasons to add Vitamin E to your healthy lifestyle.
Vitamin E also increases the oxygen uptake for blood circulation. Consequently, it improves the transportation of important nutrients around the body. Therefore, the scalp can receive more nourishment. This promotes the production and development of healthy new hair as well as supports structural integrity. Furthermore, it ensures that the hair follicles are maintained. These benefits will ensure that your hair looks lovely for longer and you can flaunt your style with confidence.
Consuming Vitamin E is not void of risks. Excessive consumption of it can lead to bleeding from blood thinning. Therefore, it is wise to consult a health practitioner when searching for a supplement. And, do not consume excessive quantities of Vitamin E while taking blood thinners. Be sure not to consume more than 1,000 mg per day!
If you wish to get the most Vitamin E out of your diet then add these foods to your meal plan:
- Leafy Greens
- Sunflower Seeds
Vitamin E is another vital vitamin. Besides being great for your skin, it is one of the best vitamins for hair growth. It is primarily responsible for fighting damage from free radicals. Also, it supports nutrient transportation to the scalp. As a result, it strengthens the hair and promotes the development of healthy new hair.
Your Best Vitamins For Hair Growth
So there you have it; our comprehensive list of the A, B, C's, and E's you need to have for longer and stronger locks. These are the best hair loss vitamins and the best hair growth vitamins available on the market which are bound to ensure your hair is damage free and able to give you the confidence you deserve!
Be sure to either source these vitamins from quality supplements or nutrient-rich foods. There are many exceptional health supplements to consider, so take a look at a quality review site for the best options available.
From the antioxidant protection of vitamin A, C, and E to the nourishing and growth stimulating properties of Biotin and Niacin; each vitamin offers to strengthen each strand and leave you smiling from ear to ear.