The body is essentially a building block made up of tiny pieces that all play a significant role. Sometimes we miss out on certain pieces, and things start to go wrong. Most people are living with some vitamin or nutrient deficiency and have no idea. If you start to notice hair loss or breakage, we recommend a visit to your doctor. A simple blood test should be done at least yearly and will show any areas for improvement.
There are a few essential vitamins and minerals that are crucial to promoting general wellness but also strong hair growth. Vitamins A, B, C, D, and E are the 5 top vitamins needed for hair growth. Each one plays a slightly different role in the body but together work on creating strong, healthy hair.
Alongside these vitamins, some minerals are also needed in smaller quantities but are just as important. Iron is the most common deficiency especially in a woman so should be monitored carefully.
Vitamin A or retinolGood for: The immune system and eyesight.
Found in: Liver, cheese, oily fish, eggs.
It can also be converted from beta-carotene (found in sources such as yellow fruits and vegetables). However too much Vitamin A has an adverse effect on the body and can cause hair loss. Take the recommended daily dose shown in the back of the vitamin bottle.
Vitamin B (Biotin or B7)Good for: Converting food into energy.
Found in: Fish, poultry, meat, eggs, or dairy.
Taking a Biotin supplement is a bit of a placebo, as the body cannot store the excess, which will just pass through you.
Vitamin CGood for: Building collagen and iron absorption.
Found in: Watermelon, citrus fruits, potatoes, Brussels sprouts.
Vitamin C is also a powerful antioxidant. It is perfect for healing the body and repair of damaged and weak tissues.
Vitamin DGood for: Keeping bones healthy and regulating the hair growth cycle.
Found in: Sunshine, fortified foods
If levels of vitamin D are low for a long time, this can lead to hair loss. Vitamin D deficiency is mostly a problem during the winter or climate with less sunshine, as not many foods contain vitamin d.
Vitamin EGood for: Antioxidant and helps to repair damaging cells, also has anti-inflammatory properties.
Found in: Almonds, Avacado, Spinach, sunflower seeds, asparagus, red peppers, mango, peanut butter
Vitamin E Can be used to reduce scars and hyper pigmentation of the skin.
IronGood for: Red blood cells and circulation of oxygen and removal of waste.
Found in: dark green leafy vegetables
Iron makes sure that all cells have a steady supply of oxygen. The provision of oxygen will also increase blood circulation in the scalp.
It is best to obtain all the vitamin and nutrients your body needs from high-quality food sources. Food sources provide the best way for the body to get what it needs. If you find that you are still lacking in some areas taking a supplement could help.