That is normally to look for Between 50 to 100 fibers every day. It happens without us even to understand it. However, if you have noticed that your hair is lowered, it can be for several reasons such as genetics or hormonal imbalances. Another common cause is vitamin deficiency.
With a balanced diet full of vitamins and minerals, you can work towards long, healthy locks, simultaneously boosting your overall health at the same time. It's a win.
We have highlighted the best hair -friendly vitamins, along with the food they are in, that you should try to get into your diet for potential benefits from hair health. However, before changing your diet or adding supplements, first make sure you consult your doctor.
Read more: Best vitamins for hair growth
Which vitamins are best for hair growth?
Vitamins do a lot of amazing things for hair: They can help grow cells, prevent free radicals from damaging, keeping it prematurely of gray, and nourishing follicles that stimulate growth.
Here are the best vitamins for hair growth and obesity.
Biotin
Biotin, also known as Vitamin B7It stimulates keratin production to increase follicle growth. Disadvantages of biotin tend to be rare, with those diagnosed with a lack of biodotinidase are the most common. You can find this vitamin in a lot of foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
Recommended intake is 30 micrograms for adults per day.
Vitamin A.
Hair cells are The fastest growing part to the body. It makes sense that Vitamin A. is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. It is a greasy substance that moisturizes your scalp, keeping the hair follicles healthy. Having a deficiency of vitamin A can result in experiencing hair loss.
To consume more vitamin A you will want to eat Foods rich in beta-carotenethat turns into vitamin A. Foods rich in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and kale. You can also find it in liver oil, eggs, yogurt and milk.
Recommended Daily intake for vitamin A. is up to 900 mg for men and 700 mg for women.
Vitamin c
Oxidative stress is one of the main factors that contribute to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies that can lead to electrons imbalance that can result in hair loss.
The solution is to consume food with Vitamin c. Your body has antioxidants that reduce hair damage to free radicals by balancing their electrons when you do. Along with a balancing scale, vitamin C helps your body in Collagen production (Prevents hair from gray prematurely) and iron absorption – dealing with iron deficiency to some extent – which can help grow hair. Smoking, drinking alcohol and having a bad diet Can lead to vitamin C deficiency.
Finde find Vitamin C in citrus fruitPeppers, strawberries, tomatoes and guava. By yours The body does not produce itYou will need to include these in your diet or have a vitamin C supplement.
Daily intake for vitamin C. is up to 90 milligrams a day for adult men and 75 milligrams for adult women. Taking Too much vitamin C. It can result in heartburn, muscle cramps, fatigue, skin release and possible kidney stones.
Read more: Best multivitamins
Vitamin G.
Disadvantages of vitamin D. It can lead to hair loss conditions such as alopecia, a female hair loss pattern and excessive shedding. You will find these depletions more in people aged 65 and above.
To Get more vitamin D. Ingestion, you can insert fatty fish, liver oil, fastened foods (cereals, eggs, bread, yogurt) and mushrooms in your diet. Alternatively, you can catch some Afternoon sunlight.
600 IU of vitamin D is a recommended dose for adults. Taking Too much vitamin D. It can result in problems with nausea, weight loss, disorientation and heart rhythm.
Vitamin E.
Vitamin E. It contains the same antioxidant power as his vitamin C colleague owns. This means that it can prevent oxidative stress by balancing the electron level in free radicals. People more susceptible to vitamin E deficiencies include those with health conditions such as Cron or cystic fibrosis.
Vitamin E is an effective method of treating hair loss. A small study found that people taking vitamin E 8 months had experienced a 34.5% increase in hair growth. May you too find vitamin E in Sunflower seeds, spinach, avocado and almonds.
If you plan to go on an additional route, the recommended dietary supplement is 15 milligrams daily.
Iron
Iron fuels production of hemoglobinProtein found in your body's red blood cells. These cells distribute oxygen to cells throughout the body, helping their repair and growth. A Iron deficiency It can lead to hair loss, with women most susceptible.
Finde find iron in food like eggs, red meat, lentils, spinach, oysters and shells. If your doctor recommends it, you can get an iron supplement.
The recommended daily intake of iron is 45 mg. Keep in mind that taking too much iron can result in constipation, stomach pain and vomiting.
Zinc
Zinc promotes hair growth and maintains oil glands around the follicles work well. If you have a lack of zinc, you may experience hair loss. Those most susceptible to zinc deficiencies are those who drink alcohol, people with crown, pregnant or breastfeeding women and those with chronic kidney disease.
You can find zinc in very common foods such as beef, spinach, wheat germ, pumpkin seed, oyster and lentils. Recommended The daily dose of iron is 11 mg for men and 8 mg for women. Taking too much can result in loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How much does vitamins for hair growth last?
Hair accessories are not solutions overnight. It may take several months before you notice minor improvements. Remember that the success rate depends on the cause of hair loss, your diet, genetics and other factors.
Bottom line
Vitamins can restore damaged hair, prevent it from aging prematurely, reducing hair loss and improving growth and volume. They are also not one size solution. Wantse you want to consult your doctor if you lose a significant amount of hair, as it may result from your environment, basic medical condition or other factor. They can work with you to create a directional plan that may include vitamins.