The Relevant Question Here Is Can I Use Vitamins To Promote Hair Growth – Part 1
The reasons for hair loss are galore. Vitamin deficiency is one of them. Here are the roles of the vitamins on the health of hair as well as the deficiencies caused by inadequate intake.
Vitamins For Healthy Hair
Help maintain hair health by following a well-balanced diet that contains all of the 13 essential vitamins. Vitamins including vitamins A, C, D, E, and K along with B-complex, are the essential vitamins. The idea of individual vitamins encouraging the hair to grow faster is supported by no evidence.
It is important to consume enough of each to reduce the chance of losing hair as deficiencies in specific vitamins can lead to hair loss.
Along with the B-complex vitamins, researchers have carried out a range of studies on how vitamins D and E could support hair growth.
Here we have highlighted the information on the vitamins that are best promoting strong, healthy hair.
By having a balanced diet, a person can often maintain hair health.
Supporting a link between vitamin D deficiency and Alopecia Areata is several studies according to a 2019 review. This condition, therefore, leads to severe hair loss.
People with alopecia areata had lower levels of vitamin D in the blood in many of the studies and surveys within the review.
Researchers did not find a strong correlation between total vitamin D intake and hair loss, in a 2016 study on survey data from the Nurses’ Health Study, collecting information from 55,929 women in the United States. The fact that vitamin D can lead to hair regrowth has little evidence.
To confirm the potential benefits of vitamin D for hair growth more research is necessary.
It may prevent the effects of low vitamin D levels although vitamin D may not have direct links with hair growth.
Adults get 600 IU or 15 mcg of vitamin D daily according to the Office of Dietary Supplements. Many people fall below this requirement. Over 1 billion people worldwide have a vitamin D deficiency as statistics show.
To get more vitamin D the natural ways, it includes consuming
- Fish, such as salmon or swordfish
- Fortified orange juice
- Low-fat fortified milk
- It also includes sun exposure that may help. As a result of coming into direct contact with sunlight, the human body produces vitamin D.
However, it helps wearing sunscreen for skin protection that remains vital.
People should take caution when supplementing with vitamin D. It can build up in fat tissue at dangerous levels as vitamin D is fat-soluble.
Causing fatigue and kidney problems, ingesting vitamin D in excess can lead to too much calcium in the blood.
With a meal that contains fat, people taking supplements should also add to it. This helps in absorbing some of the vitamin D.
Important for regulating metabolism and maintaining the central nervous system are the B-complex vitamins. Helping strengthen and condition the hair are popular B vitamins like B-12 as claimed by some dietitians.
Researchers have failed to find a correlation between many B-complex vitamins and hair loss, however.
Here are the B-complex vitamins:
- B-1, or thiamin
- B-2, or riboflavin
- B-3, or niacin
- B-5, or pantothenic acid
- B-6, or pyridoxine
- B-7, or biotin
- B-9, or folate
- B-12, or cobalamin
Consuming vitamins from the diet is the best for its intake. Complex B-vitamins are included in some of the food sources like:
- Whole grains
- Vegetables, such as cauliflower, carrots, and dark leafy greens
- Meat, such as beef liver and poultry
Leaving the body in the urine, all B-vitamins are water-soluble.
Therefore, it should be necessarily consumed daily.
From animal foods such as meat and dairy, people obtain vitamin B-12.
Taking a supplement can help those concerned that they may be deficient. Usually developing in older adults and people who follow a vegan or vegetarian diet is the B-12 deficiency.
Advising intake of around 2.4 mcg per day, is the Office of Disease Prevention and Health Promotion. As some can interfere with the effects of medication, check with a doctor before trying supplements.
Leading to hair loss is biotin deficiencies in particular. Researchers looked at 18 studies in people with a biotin deficiency according to one 2019 review. Supplementing biotin improved hair loss symptoms in eight of these studies.
The effectiveness of B-vitamins in promoting hair growth however remains unclear and there is a need for more research.
The Rest Of The Part Awaits You
There are more vitamins necessary for hair regrowth and health. The continuation of this discussion in the next part makes it possible for the hair to grow in full strength with the help of supplements in case of deficiency.