Whether you are upset about a bad haircut or you’re facing a much tougher problem such as permanent hair loss, waiting and hoping for hair to grow back in can be incredibly frustrating. Good nutrition can enhance hair health, so it’s worth learning more about how different nutrients can help your hair grow — from the inside out.
Here’s a list of vitamins that can help you maintain a healthy head of hair and the dietary sources to tap in order to get plenty of them.
Known as the “sunshine vitamin,” vitamin D gives us a much-needed energy boost. It may also stimulate the hair follicle and activates cells within the hair shaft. This nutrient also helps control your body’s mineral balance, specifically zinc levels, and deficiencies can lead to flaky scalp and thinning, dull hair. Salmon, grains, and mushrooms are great sources of vitamin D, as is natural sunlight.
This essential nutrient is great for promoting a healthy, moisturized scalp, preventing hair from drying out, keeping dandruff at bay. It also helps regulate retinoic acid in ahir follicles, too much of which can lead to hair loss. It’s found in two main sources — the retinoids, which are found in kidney beans, liver, and eggs, and carotenoids, found in fruits and vegetables like spinach, sweet carrots, and mangoes.
But take note: too much vitamin A will actually hinder hair growth. To prevent this, minimize your intake of fortified foods, such as cereals, energy bars, and margarine. If you’re taking it as a supplement, don’t take more than 700 mg daily.
While we know vitamin C is key for a healthy immune system, it can also do wonders for hair growth. This nutrient helps build collagen, which stimulates hair follicles to lengthen. It also helps us assimilate iron, an essential component of long and strong hair.
By facilitating the breakdown of iron, vitamin C ensures that the body gets enough oxygen to each cell that works at maintaining healthy hair, skin, and nails. Get your vitamin C from citrus fruits, spinach, broccoli, and peppers.
Promoting a healthy blood supply is what vitamin E does best. This means it also helps foster a healthy scalp, the foundation for long, supple hair. Many hair care products contain vitamin E promote shine and flexibility. But be sure to regulate your oral intake, since this nutrient is a natural blood thinner. Overdosing can cause bleeding problems.
Vitamin E is found in almonds, kiwi, papaya, sunflower seeds, kale, and spinach. The average adult should take no more than 15 mg of vitamin E per day to keep levels in check.
Known more commonly as biotin, this vitamin is included in the B-complex group with other vitamins like niacin and cobalamin. This nutrient may also be referred to as vitamin B7 or coenzyme R.
Since research has linked biotin deficiency to alopecia, a specific disorder that causes hair loss, it’s considered an important vitamin in strengthening hair and nails. It is found in avocados, eggs, nuts, and legumes, all of which help give your hair a healthy shine. Though biotin deficiency is extremely rare, your doctor may prescribe supplements if you are suffering from serious hair loss. You should not exceed 2.5 mg per day.
WORRIED ABOUT HAIR LOSS? DR. FAROLE CAN HELP
Eating a healthy diet is great for your hair and skin. But often, the causes of hair loss go beyond nutrition.
If you’re tired of struggling with this frustrating problem, it may be time to think about a more permanent solution – and Dr. Anthony Farole can help.
Dr. Farole is a hair restoration expert who has worked with thousands of women and men in Bala Cynwyd and the Greater Philadelphia area. He can help you explore ways to restore your own natural hair, giving you a renewed sense of confidence in the way you look and feel.
Don’t wait any longer. Give our office a call today to set up a personalized consultation.