vitamins, minerals and hair growth 101
We breakdown how vitamins, minerals and hair growth work. Learn how hair grows and what roles vitamins & minerals play in the hair growth process.
Vitamins and minerals play an important role in growing and maintaining healthy hair. Not having an adequate amount of any of the listed vitamins could reduce the chances of reaching your maximum hair growth cycle. These essential vitamins for natural hair growth will keep your hair looking its best, growing fast and staying strong.
Biotin, the most famous out the B vitamin family, plays a crucial role in healthy hair growth; but there are a number of other B Vitamins out there that are usually stacked into a family called “Vitamin B Complex”. Vitamin B complex are a group of B vitamins that aids with cell growth, energy, and balancing hormonal levels in the body. Listed below are the types of B vitamins, and how they aid with hair growth.
B1 (Thiamin) aids with the process and distribution of energy. Without a good amount of B1 vitamins your hair follicles may run the risk of becoming malnourished, which can inhibit hair growth.
B2(Riboflavin) aids with oxygen utilization. Riboflavin is an antioxidant that aids in repairing damaged particles (free radicals). Vitamin B6 increases energy levels, boost immune systems and plays a significant role in hair growth by activating Vitamin B6 and Niacin.
B3 (Niacin) helps increase circulation to the scalp, which inn turn encourages hair growth.
B5 (Pantothenic Acid / d-Calcium Pantothenate) aids with metabolizing carbs, protein, and fats, turning them into energy and nourishment for your cells. Without vitamin B5 your hair follicles will lack the amount of nutrients it needs to function and grow.
B6 (Pyridoxine HCI) aid with red blood cell production and the metabolization of food to energy. Vitamin B6 plays an important roll not only in healthy hair growth, but also in skin health which is a component of great hair.
B7 (Biotin) helps produce keratin, an essential protein that aids with hair growth, and also fortifies your hairs elasticity, thus preventing breakage and hair loss. Biotin also give your hair a thicker look and protects your hair against dryness.
B12 (Cobalanim) plays a key role in metabolism. Cobalanim aids in the formation of red blood cells. Red blood cells carry oxygen to your hair strand roots, which in turn gives it the adequate amount of oxygen it need to grow healthy and strong.
Folic Acid is a synthetic version of folate, a B vitamin. Folic acid aids with tissue growth, and cell reproduction, which is a fundamental aspect of healthy hair growth. Tissues it plays a major role with are: Skin, Hair, and Nails. Folic acid works with other vitamins to help create, breakdown, and use proteins. Studies have been performed stating that folic acid seems effective in treating alopecia, or hair loss.
Vitamin A is made up of 5 different compounds; the two most popular being retinol and beta carotene. Retinol specifically takes the lead in being the most potent and useful compound for healthy hair growth. Vitamin A has amazing antioxidant properties that help protect your hair follicles, and helps promote blood circulation. Vitamin A also aids with fighting free radicals, protecting your hair follicles from damage. It also helps to keep hair from drying out and breaking off by assisting with the production of healthy sebum (an oily substance secreted by the scalp).
Vitamin A can be found in sources like butter, carrots, spinach, broccoli, eggs, milk, peaches and cheese.
Vitamin C is an antioxidant that aid with healthy hair growth, stops hair loss, enhances immune functions, and leads to thicker, more fuller hair. It also fights off split ends, keeping your hair vibrant and strong. Vitamin C plays an important role when it comes to the production of Collagen (an essential protein which aids with hair growth). Vitamin C also protects your body from free radicals, which can damage hair, making it weak and brittle.
Source for Vitamin C includes, oranges, grapefruit, lime, lemon, papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries.
The “sunshine vitamin“, Vitamin D aids with the absorption of calcium, which is needed for healthy cell maintenance and development. Vitamin D-3 has an effect on your hair follicles, and helps with hair growth. Getting outside daily for an adequate amount of sun exposure (10-15 minutes) might be all your body needs to reach it’s Vitamin D requirement. If it’s difficult to get a good amount of sunshine per week, then supplementation might be an alternative.
Vitamin E aids with hair growth and heals damage, dry hair. It stimulates the circulation in the scalp and can be taken internally or applied to the scalp. Vitamin E protects the body’s cells from damage against free radicals, which aids in both a healthy body and healthy hair. The daily recommended amount of vitamin E for optimum hair growth is 400 IU a day.
Iron carries oxygen to hair and promotes growth, without it your hair can become dull, thin, and dry. Iron also plays a critical roll in healthy nails; without sufficient amount of iron, your nails could become brittle and break easily. Women of child-bearing ages or those who don’t eat a lot of red meat tend to be deficient in iron. Even if you’re not anemic, you can still ahve a low iron level due to the lack of nutrient dense meals you consume. Iron-rich foods include: Egg Yorks, Oyester, Lentils, Spinach, Kale, and Chicken.
Iron is a triple treat, not only does it aid with healthy hair growth, and healthy nail growth; it also helps with healthy skin, giving it a healthy glow by activating B vitamins.
Zinc aids in the reduction of hair loss, and dandruff. The hair growth benefits from using Zinc include cell reproduction, tissue growth, and repairing of broken tissues. Zinc also aids in maintaining the oil-secreting glands that are attached to hair follicles. The recommended daily amount for positive hair growth is around 60 milligrams a day.
Collagen is an important aspect of hair growth. It fights off free radicals that can affect your hair’s texture, growth and thickness. Collagen strengthens your hair, and increases the diameter of individuals hairs, giving your hair a more full look.
Horsetail contains the mineral silica, which aids in strengthening your hail, improving it’s texture, and sheen. Horsetail also contains a mineral called “Selenium”, which plays an important role in healthy hair growth. The selenium in horsetail helps your body process iodine, which also aids in the regulations of hair growth.
Essential Fatty Acids
Essential fatty acids consist of omega 3, 6 & 9. The most useful in hair growth is primarily omega 3.
Your body cannot produce fatty acids, which makes fatty acid supplementation extremely essential. Omega 3 acids aids your scalp with blood circulation, regulating metabolization and cell growth. It also aids to increase nutrient absorption in the hair follicles, reduce stress, and enhances the immune system.
A deficiency in fatty acids could lead to dry, brittle hair, dandruff, and eventually, hair loss.
These are the vitamins necessary for hair growth, covering all bases through diet can be hard, that’s why one of our main tips for hair growth is to use a hair growth supplement that supply’s all the necessary vitamins for longer, thicker, fuller hair.
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