Vitamins & Minerals: A Guide to Achieve Your Dream Hair

Who doesn’t want luscious, silky and healthy hair? Hair is not only a part of our body but also a symbol of beauty and sound health. You need to intake appropriate nutrition containing a variety of nutrients like vitamins and minerals to maintain healthy hair. It’s a good thing you are taking good care of your body by doing exercise or yoga, having plenty of water, avoiding junk food, and eating food with low calories but still, there are some nutrients you have to take in cause you never know what is going to be next!

Daily consumption of vitamins and minerals is a boon for hair health by taking care of hair fall, dandruff, damage repair, growth and shine. The nutritional offerings also help resolve problems like dullness, breakage, and dryness. If we take daily intake of vitamins and minerals properly we can get a healthier body, skin and not to mention hair (of course). Here’s a list of essential vitamins and minerals our body needs to ensure strong and lustrous hair. 

Vitamin A

This vitamin is food for the skin and hair. It is an antioxidant that enhances skin condition and cell renewal rate. It slows down the ageing process. 

Vitamin A supports the growth of hair tissue and cells. It aids the skin glands to make an oily substance called sebum, which moisturises the scalp and maintains hair health. It also helps fight off radicals, making our hair look weighed down and flat.

Where to find 

 Some natural sources of Vitamin A are carrots, sweet potatoes, red peppers, papaya, tomatoes, kale, spinach, etc. A diet lacking in vitamin A may lead to several issues including hair loss.  

Biotin

Biotin is known as vitamin B7 or vitamin H, Biotin is a water-soluble vitamin. It improves your body’s keratin structure, which plays a vital role in hair health. Natural hair vitamins are a great option as they contain the goodness of Vitamin B complex and other essential vitamins for hair nourishment and growth. 

Where to find 

Eggs, nuts, beans, whole grains, avocados, berries, and seafood are some food where you can find this vitamin. 

Vitamin C

Your skin needs this water-soluble vitamin to remain youthful as it improves skin elasticity and reduces wrinkles. It is an antioxidant that fights skin damage. A deficiency of vitamin C can lead to hair loss. Vitamin C plays a key role in collagen synthesis, a protein part of the hair structure that thickens hair follicles and helps prevent damage. It also supports the body to absorb iron, a vital mineral needed for hair growth.

Where to find

Vitamin C is found in fruits like guavas, amla, strawberries, lemons, and vegetables like broccoli, sprouts, potatoes, peppers, etc. People can buy Biotin supplements from brands that contain Vitamin C through Amla, which promotes hair nourishment, growth, and shine.

Vitamin D

Vitamin D is an essential nutrient that helps boost immunity, keeps bones strong and skin healthy, stimulates cell growth, and helps create new hair follicles. Exposure to sun rays is an excellent way to absorb Vitamin D alongside intaking Vitamin D found in hair vitamins help prevent hair fall and dry scalp issues and promote hair growth & nourishment.

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Research done in 2019 found evidence to suggest a link between vitamin D deficiency and alopecia areata, which can involve severe hair loss. Many of the studies in the review found low levels of vitamin D in people with alopecia areata. Alopecia areata is an autoimmune condition.

Where to find

 Fatty fish, cod liver oil, mushrooms and fortified foods are some of the rich sources of vitamin D.

Vitamin E

As a powerful antioxidant, Vitamin E is the key to achieving healthy hair. As per a study, people who consumed Vitamin E for at least eight months to overcome hair loss experienced about a 34.5% increase in hair growth. A person can incorporate vitamin E into their diet by eating wheat germ, spinach, fish, and almonds. 

Where to find 

Vitamin E is also available in the form of capsules that effectively control hair fall and promote hair growth & nourishment. 

Iron:

Iron is the medium to take oxygen to the scalp and hair follicles. A deficiency could result in dull, weak hair. Anaemia is a big reason for hair loss. It supports the red blood cells in carrying oxygen in every body cell. An essential mineral for keeping our body functioning in place, along with promoting hair growth. 

Where to find

Green leafy vegetables like red kidney beans, spinach, broccoli, chickpeas, nuts, etc. can help fulfil Zinc requirements, prevent hair fall, and support luscious looks. Moreover, one can also opt for biotin hair multivitamins gummies. 

Zinc

It is a vital mineral for hair, skin, and nails. Your skin can rapidly lose moisture, especially in the summer. Zinc helps generate the body’s natural oils, ensuring soft skin and preventing dandruff. Zinc supports the regulation of oil production in the sebaceous glands on the scalp and enhances testosterone production.

Where to Find 

 Dark chocolates, nuts, baked beans, chickpeas, legumes, plant-based biotin etc., help fulfil Zinc deficiency. 

Omega 3 Fatty Acids:

This is imperative to improve blood circulation. It prevents hair loss, strengthens the shafts, and helps regrowth. It also moisturises the scalp and prevents hair loss. The body does not naturally produce Omega 3; hence it is important to incorporate it into your diet or take supplements.   

Where to Find:

Nuts, canola oil, soybeans, flax/sunflower/chia seeds, etc. Hair vitamins contain adequate amounts of Omega 3 fatty acids that help block DHT, an enzyme that is responsible for causing pattern baldness. A DHT Blocker is a powerful combination of standardised plant extracts, inhibiting DHT production and boosting hair growth.