10 Best Hair Vitamins and Nutrients for Healthy Hair
To understand the importance of vitamins for proper hair growth, we first need to understand the basics of hair biology. Our hair grows from over a hundred thousand living follicles below the surface of our scalp. These follicles are constantly regenerated throughout our lives. The skin cells of our scalp produce a protein called keratin and another structural protein called collagen, which make up the foundation of our hair.
Hair care products typically protect and patch up the hair's outer most protective layer, called the cuticle. However, supplementing your diet with key nutrients and vitamins will provide the inner nutrition needed to promote hair growth.
While many hair products help to maintain a healthy appearance, inner nutrition is what ultimately drives natural hair growth. A combination of proper hair care products, nutrition, and hair vitamins will provide the maximum effect for increasing hair growth!
Best Hair Vitamins and Nutrients
Here are the 10 best hair vitamins and nutrients for healthy hair!
Vitamin A works to activate the hair follicle to promote new hair growth. Furthermore, vitamin A prevents hair follicles from wilting and triggers production of healthy amounts of sebum to keep our hair from falling out or looking dull.
This vitamin also plays a roll in promoting healthy blood circulation, which is important for growing healthy hair. When taking hair vitamins with vitamin A, you also help your skin, eyes, heart, and brain!
There are 8 B vitamins all together, and many of them play a role in maintaining proper hair health and nutrition.
Riboflavin helps the body remove free radicals that can damage DNA and cells. Riboflavin plays a large role in activating Niacin and Pyridoxine which are crucial in hair development. Deficiencies of riboflavin have been known to cause hair loss.
Niacin not only keeps our cholesterol in check, but also plays a role in healthy blood circulation, bringing nutrients to the scalp that help your hair grow healthy, long, and strong! Recommend niacin daily consumption is 14-16mg per day.
Pantothenic Acid (B5)
This B complex vitamin helps the body convert food to energy in the body, while playing a large role in melanin production to keep hair from graying.
This vitamin helps deliver melanin to the hair. Melanin is the pigment that gives our hair color. Eumelanin creates brown or black hair while pheomelanin makes hair blonde, orange, or red. Additional benefits of taking hair growth vitamins with pyridoxine are improved skin and liver function.
Also known as vitamin H and coenzyme R, this B complex vitamin improves the keratin framework of our hair. It digests proteins into the amino acids needed to produce keratin. In turn, increased keratin production leads to increased hair follicles. Biotin also plays an integral role in maintaining metabolism and in CO2 transport through the blood.
Many hair growth products contain biotin because of its importance for hair health. Consuming less than 2.5mg a day can lead to hair loss and brittle nails over time.*
Also known as ascorbic acid, this vitamin removes dangerous free radicals in the body which can damage our cells involved in hair growth. Vitamin C also helps your body absorb minerals, some of which are essential for healthy hair, such as iron.
This vitamin also aids in collagen synthesis. You need at least 65-90mg of vitamin C per day for strong, healthy hair.*
Vitamin D has been found to revitalize dormant hair follicles. This means that it holds the potential to reverse hair loss or even balding! Other studies suggest that this vitamin actually creates new follicles, which thickens hair.
Bone and skin health also depends on this vitamin. Recommended consumption is at least 600IU per day.*
Your skin and hair both depend on vitamin E's antioxidant properties for protection against sun damage and aging. Not only does this vitamin protect against hair loss, but it locks in moisture and makes hair look glossy.
You need at least 15mg of this antioxidant a day for a strong immune system and healthy hair, skin, and nails.*
You may have heard about the importance of women consuming enough folic acid before and during pregnancy because it is imperative for developing a health baby. It is another type of B vitamin that has had implications in hair health.
Folic acid or folate assists in red blood cell production, keeping your hair nourished. Folic acid deficiencies have been shown to cause premature graying of the hair.
For daily consumption, recommended intake is at least 500mcg in your diet and/or with supplements.*
Iron attaches to red blood cells and plays a vital roll in carrying oxygen throughout the body, including the cells involved with maintaining hair health and promoting hair growth. The World Health Organization reported that 80% of people in the world suffer from an iron deficiency, so it is important to ensure proper consumption levels. Recommended daily intake of iron is approximately 17-20.5 mg.*
Omega Fatty Acids
Omegas 3, 6, and 9 are known for battling dandruff, preventing hair from becoming brittle, and nourishing the follicles with DHA. While promoting stronger and thicker hair, omega fatty acids can also protect against a host of chronic conditions, including heart and liver disease.
Zinc helps the sebaceous glands of your scalp function properly, keeping the scalp moisturized and your hair follicles properly nourished. It promotes hair growth by maintaining the overall health of your hair follicles.
Zinc also has anti-inflammatory properties to assist in your immune response. Recommended daily intake of zinc is 15mg for proper nutrition.*
Vitamins are Essential for Proper Hair Growth!
A properly planned diet can ensure that you consume the recommended levels of each of the vitamins and nutrients stated above.
A daily hair supplement can also assure that you are taking the recommended doses of the best vitamins to promote hair growth. For more information on maintaining healthy hair and skin, contact one of our health coaches for personalized advice on how to reach your health and beauty goals!
*These statements are for informational purposes only and are not intended to treat any condition. Always consult your physician before making any adjustments to your diet or nutrition.
- Jessica K.