7 basic vitamins to support healthy hair growth

Do you have a thinning hair or feel that you are losing your hair? that it Natural to throw 50 to 100 hair every day, believe or not. Most of the time, we don’t even notice that it happens. But if you feel that your hair is giving up, there may be some reasons that make it happen. For one, it can be inheritance or hormonal imbalance. Another common cause is vitamin deficiency.

with A balanced diet full of vitamins and mineralsYou can work for long and healthy locks while strengthening your general health at the same time. It is a victory.

We have identified seven hair -friendly vitamins, along with the foods in which they are, which should try to get your diet to obtain possible health benefits. However, before changing your diet or adding any supplements, be sure to consult your doctor first.

What are the best vitamins for hair growth?

Vitamins do a lot of amazing things for hair. It can help in cell growth, prevent free radicals from destroying them, keeping them from gray prematurely and feeding grapes that stimulate growth.

Here are the best vitamins for hair growth and fish.

Biotin

Biotin, also known as Vitamin B7It stimulates the production of keratin to increase the growth of the grape. The shortcomings in the biotin tend to be rare, with the diagnosis of the number of people diagnosed with the most common biotinoids. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.

The recommended income is 30 micrograms for adults per day.

However, one side effect of biotin may be acne escape. In this Reddit topic The user has published advice on what vitamins and nutritional supplements used by others for hair growth, and multiple responses have indicated that taking more biotin led to acne. Although this may not be the same for everyone, it is something that must be taken into account if you take a Biotin supplement. If you notice more collapse, think about one of the other vitamins for healthy hair.

Vitamin A

Hair cells are Part faster growth From the body. It makes sense Vitamin A It is the ideal fuel for this growth. When your body absorbs vitamin A, it produces sebum. This is an oily moisturizing scalp, while keeping it and your hair follicles healthy. A deficiency of vitamin A may lead to a hair loss experience.

To consume more vitamin A, you will want to eat Foods are high in beta -caroteneWhich turns into vitamin A. High foods in beta -carotene include sweet potatoes, pumpkin, carrots, spinach and wrap. You can also find it in liver oil, cod, eggs, milk and milk.

Recommended The daily income for vitamin A It reaches 900 micrograms for men and 700 micrograms for women. Make sure not to eat a lot of vitamin A, because it can have harmful effects and have birth defects during pregnancy.

Vitamin C

Oxidization is one of the main factors that contribute to hair loss. This happens when we have a defect in free radicals and antioxidants in our bodies that can lead to electronic imbalance that can lead to hair loss.

The solution is to consume foods with Vitamin C. Your body has antioxidants that reduce the damage of free radical hair by balancing their electronics when doing this. Along with the budget of the scales, vitamin C helps your body in Collagen production (Prevents hair from gray prematurely) and iron absorption – somewhat treatment of iron deficiency – which can help in hair growth. Smoking, drinking alcohol and a weak diet It can lead to a deficiency of vitamin C.

You will find Vitamin C in citrus fruitsPepper, strawberries, tomatoes and warfares. Since your own The body does not produceYou will need to include it in your diet or get a complement to vitamin C.

Daily entry for vitamin C It reaches 90 milligrams per day for adult men and 75 milligrams for adult women. take Many vitamin C It can lead to heartburn, muscle cramps, fatigue, skin flow and potential kidney stone.

Vitamin D

The palaces vitamin D It can lead to hair loss conditions such as alopecia, female hair loss and excessive shed. You will find this depletion more in People between the ages of 65 years Or more.

to Get more vitamin D Entry, you can combine fatty fish, cod liver oil, fortified foods (grains, eggs, bread, milk) and mushrooms into your diet. Instead, you can pick up some Sunlight in the middle of the day.

600 IU of vitamin D is the recommended dose for adults. take Many vitamin D It can lead to nausea, weight loss, confusion and heart rhythm.

Vitamin H

Vitamin H It contains the same ingenuity of antioxidants, and its vitamin C counterpart has. This means that it can achieve oxidative stress by balance the electron level in the free radicals. People include more vulnerable to vitamin E deficiency Crohn disease or cystic fibrosis.

Vitamin E is an effective way to treat hair loss. A small study revealed that people who take vitamin E supplements for eight months suffered 34.5 % increase in hair growth. You can also Find vitamin H in Sunflower seeds, spinach, avocado and almonds.

If you are planning to go to the supplementary road, the recommended food allowance is 15 milligrams per day.

iron

Iron food produces hemoglobinProtein found in red blood cells in the body. These cells are distributed over the cells throughout the body, which helps in repair and growth. and Iron deficiency It can lead to hair loss, with the most vulnerable women.

You will find iron in foods such as eggs, red meat, lentils, spinach, shellfish, and nullse. If your doctor recommends this, you can take iron supplements.

Eat the recommended daily iron 45 mg. Keep in mind that eating a lot of iron may lead to constipation, stomach pain and vomiting.

Zinc

Zinc enhances hair growth and keeps the surrounding oil glands to work well. If you have a decrease in zinc, you can try hair loss. Those The most vulnerable to zinc deficiency Are those who drink excessively alcohol, and people who suffer from pregnant or pregnant women or breastfeeding and who suffer from chronic kidney disease.

You can find zinc in many common foods such as beef, spinach, wheat germs, pumpkin seeds, shellfish and lentils. Recommended Daily dose for zinc It is 11 mg for men and 8 mg for women. Taking a lot may lose appetite, cramps and headaches. It can also reduce good cholesterol.

How long does hair grow vitamins take?

Hair supplements are not overnight. It may take months before you notice small improvements. Remember that the success rate depends on the cause of hair loss, your diet, genetics and other factors.

Does hair vitamins really work?

Although hair growth vitamins may work for some, others may not notice a difference. However, fixed use is the key to seeing long -term results, so you don’t expect changes overnight. (And do not invest in products that are large results in a short time.)

The bottom line

Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and size. It is also not a solution that suits everyone. You will want to consult your doctor if you lose a large amount of hair, as it may stem from your environment, a basic medical condition or another factor. They can work with you to create a targeted plan that may include vitamins.