The six best vitamins for hair growth

 Hair appearance plays an important role in people's physical appearance and self-image, so experiencing hair loss can be devastating, especially when there's nothing you can do about it.

 But did you know that there are vitamins for hair growth? In fact, poor diet, including vitamin deficiencies, is one of the main factors behind hair loss.

 These natural hair loss treatments fix the root of the problem, such as regulating your hormone levels or fighting oxidative stress, which increases with age.

Less than 45% of women spend their lives with a full head of hair, while the majority of men go through some form of hair loss in their lives.

 The hair care industry knows that consumers want to look younger now more than ever, so it's constantly introducing new products that promise to boost hair growth. Before you spend your money on another product that might leave you disappointed, try these hair growth vitamins (or hair vitamins as I sometimes call them) first.

Six vitamins for hair growth

The truth is that hair loss is a complex process involving various genetic, hormonal and environmental mechanisms. Just like our skin, hair follicles are subject to both internal and external ageing. Internal factors include our genetic and genetic mechanisms, and external factors include smoking and ultraviolet radiation.

Sometimes the cause of hair loss is a lack of vitamins. Fortunately, deficiencies can be corrected by adding vitamin-rich foods to your diet or by using nutritional supplements. Some vitamins have antioxidant properties that help fight external factors of hair loss, and some vitamins help the body balance hormone levels, which is another factor that stops hair growth.

Try these healthy hair vitamins if you are wondering how to get thicker hair naturally.

1. Fish oil

Oils rich in different types of fatty acids have been used extensively in both animal and human studies to evaluate their effects on skin and hair health. Omega-3 fats nourish hair, support hair density, and reduce inflammation that can lead to hair loss, which is why fish oil benefits hair and is one of the six best vitamins for hair growth.

A 2015 study published in the Journal of Cosmetic Dermatology evaluated the effects of consuming dietary supplements rich in omega-3, omega-6, and antioxidants for six months on hair loss. In the randomized comparative study, 120 healthy women with androgenetic alopecia participated. The primary endpoint was a change in hair density standardized, and the secondary endpoint included changes in the proportion of active hair follicles and the extent of hair growth.

After six months of treatment, image evaluation showed significant improvement in the supplement group. Hair growth increased compared to the control group, with 89.9 per cent of participants reporting a decrease in hair loss, as well as an improvement in hair diameter (86 per cent) and hair density (87 per cent).

Eat omega-3 foods like salmon, mackerel, tuna, white fish, sardines, egg yolks, walnuts, hemp seeds, and natto to reduce inflammation and balance hormones. If you don't eat enough omega-3 foods, take 1 or 2 capsules or 1 tablespoon of a first-class fish oil supplement to help reduce the inflammation that causes hair disorders. And if you're already taking blood thinners, including aspirin, talk to your healthcare provider before using fish oil because it can increase bleeding.

2. Zinc

Oral zinc compounds have been used for decades to treat disorders such as telogen effluvium and alopecia, which are two forms of hair loss because zinc benefits the health of hair follicles. Zinc is an essential cofactor for multiple enzymes and is involved in important functional activities of the hair follicle. Zinc is also a powerful inhibitor of the regression of hair follicles, and accelerates their recovery and restoration of health. Studies indicate that some patients with alopecia areata suffer from zinc deficiency and that oral zinc sulfate treatment is an effective treatment.

In a 2013 study, researchers evaluated the role of zinc status in each of the four types of hair loss, including alopecia, androgenetic alopecia, androgenetic alopecia, and telogen effluvium. In all hair loss patients, the mean serum zinc was significantly lower than in the control group. Analysis of each group showed that all hair loss groups had lower zinc concentrations, especially the alopecia areata group. The data led to the hypothesis that disorders of zinc metabolism play a major role in hair loss.

A 2009 study published in Annals of Dermatology evaluated the therapeutic effects of oral zinc supplementation for 12 weeks in 15 patients with alopecia areata who had low serum zinc levels. Oral zinc gluconate supplementation (50 milligrams) was given to patients with alopecia areata without any other treatment. Serum zinc levels were measured before and after zinc supplementation, after which a four-point scale of hair regrowth was used to assess the therapeutic effect.

After treatment, serum zinc levels increased significantly, and positive treatment effects were observed in nine out of 15 patients (66.7 per cent). The researchers concluded that zinc supplementation should be given to patients with alopecia areata who have a low level of zinc in the serum, and it can become an adjunctive treatment for patients who have not experienced conclusive results when using traditional therapeutic methods, and for this reason, zinc is one of the most important vitamins for hair growth.

3. Vitamin B Complex (Biotin and B5)

Biotin and pantothenic acid (vitamin B5) have been used.

As an alternative hair loss treatment. Biotin benefits your hair by rebuilding the tiny strands of hair that have been damaged by over-shampooing, sun exposure, blow-drying, and ironing. Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

A 2011 study published in the British Journal of Dermatology investigated the ability of a leave-in formulation that contained panthenol, an alcoholic analogue of pantothenic acid, to affect the diameter and behaviour of the terminal scalp hair fibres. The treatment has significantly increased the diameter of all peripheral scalp fibres and has increased the hair fibre's density and suppleness, giving the hair the ability to withstand some pressure without breaking.

One of the main signs of biotin deficiency is hair loss. Deficiency can be caused by smoking, poor liver function, or even pregnancy. Research indicates that a large number of women develop a biotin deficiency during normal pregnancy because the rapidly dividing cells of the developing fetus require biotin for the synthesis of the necessary carboxylase enzymes and the binding of biotin to histones. The authors concluded that the significant alterations and changes in the determinants of biotin metabolism during pregnancy and breastfeeding indicate that sources of biotin uptake exceed current recommendations for meeting the requirements of these reproductive conditions.

To reverse hair loss and increase hair strength, take a B-complex vitamin tablet daily or take Biotin and Vitamin B5 separately. Eating foods that contain biotin and vitamin B5, such as eggs, beef, chicken, avocados, legumes, nuts, and potatoes, helps you avoid deficiency in these vitamins as well as aids in hair growth.

4. Vitamin C

Experimental evidence indicates that oxidative stress plays a major role in the ageing process. Reactive oxygen species or free radicals are highly reactive molecules that can directly damage cytoskeletal membranes, lipids, proteins and DNA.

With age, the production of free radicals increases and the amount of antioxidant enzymes that defend the body decreases, which leads to damage to cellular structures and the ageing of hair. By acting as an antioxidant, Vitamin C fights oxidative stress that contributes to greying and hair loss.

To fight free radical damage and protect hair from ageing, eat foods rich in vitamin C such as oranges, red peppers, kale, cabbage, broccoli, strawberries, grapefruit and kiwi. If you need a supplement, take 500-1,000 milligrams of vitamin C twice daily as an antioxidant.

5. Iron

Many studies have examined the relationship between iron deficiency and hair loss, and some suggest that iron deficiency may be associated with alopecia areata, male-pattern baldness, telogen effluvium, and diffuse hair loss.

Researchers at the Tehran University of Medical Sciences in Iran studied the relationship between iron status in the body and different types of hair loss. They conducted a case analysis to assess whether widespread telogen effluvium in women between the ages of 15 and 45 was related to iron deficiency - 30 women with telogen effluvium were compared with 30 women without hair loss.

Researchers found that out of nine patients with iron deficiency anaemia, eight had telogen effluvium. The average level of ferritin (a protein in the body that binds to iron) was statistically significantly lower in patients with diffuse telogen effluvium than in women without hair loss. The study indicates that iron-deficient women are at increased risk of hair loss, and serum ferritin levels less than or equal to 30 mg/mL are strongly associated with telogen effluvium.

To promote hair growth, add iron-rich foods to your diet every day. Eat plenty of spinach, Swiss chard, collard greens, egg yolks, beef strips, navy beans and black beans. Because iron deficiency can lead to hair loss, make sure you get the recommended daily intake by eating plenty of iron-rich foods and taking a multivitamin daily.

However, be careful not to overdo it with iron supplements. It may cause iron overload, which should be avoided. Patients who do not respond to iron treatments should also undergo additional testing to identify other underlying causes of iron deficiency and hair loss.

6. Vitamin D

Hair follicles are highly sensitive to hormones, and vitamin D is a hormone that plays an important role in calcium homeostasis, immune regulation, and differentiation cell growth. In the scientific field, it is known that alopecia areata is common in patients with vitamin D deficiency, vitamin D-resistant rickets, or altered vitamin D receptors.

Research indicates that inadequate levels of vitamin D contribute to a variety of autoimmune diseases, including alopecia areata. A cross-sectional study was conducted including 86 patients with alopecia areata, 44 patients with vitiligo, and 58 healthy patients. Levels of 25-hydroxyvitamin D in patients with alopecia areata were significantly lower than those in patients with vitiligo and the healthy control group. Moreover, a significant inverse relationship was found between disease severity and 25-hydroxyvitamin D levels in patients with alopecia areata.

The authors concluded that screening patients with alopecia areata for vitamin D deficiency appear to be of value in the possibility of providing these patients with vitamin D supplementation.

Direct exposure to the sun is the best way to absorb vitamin D, plus you can detoxify your body with the sun. Sit in the sun for 10-It takes about 15 minutes to absorb about 10,000 IU of natural vitamin D. Topical application of vitamin D may also play a role in restoring defects in the hair cycle in patients with alopecia areata. To increase your vitamin D levels from food sources, eat foods rich in vitamin D such as halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms, and portabella mushrooms.

Herbs and foods for hair growth

Although they are not vitamins, two other products can help improve hair growth. Applied topically, rosemary essential oil can naturally thicken hair, as can aloe vera juice and gel. Use both in combination with the vitamins mentioned above for hair growth, and you will find your hair becoming thicker.

Rosemary essential oil

When applied to the scalp, rosemary oil is believed to increase cellular metabolism which stimulates hair growth. A 2013 study conducted at Kinki University in Japan found that rosemary leaf extract improved hair growth in mice that experienced stunted hair growth caused by testosterone treatment.

  A 2015 human study investigated the clinical efficacy of rosemary (rosemary) oil in the treatment of male pattern baldness. Patients with androgenetic alopecia were treated for six months with either rosemary oil or minoxidil (2 per cent), which served as a control group. Minoxidil is a medication used to stimulate hair growth and slow baldness.

After six months of treatment, both groups experienced a significant increase in hair count. However, scalp itching was more frequent in the minoxidil group. The study proves that rosemary oil is just as effective as hair growth medications, with fewer side effects like an itchy scalp.

Aloe vera juice and gel

Aloe Vera has nourishing properties and plenty of vitamins and minerals that help keep your hair strong and healthy. The benefits of Aloe Vera have been known for centuries due to its health, beauty, medicinal and skincare properties. It soothes and moisturizes the scalp providing an ideal environment for hair growth.

You can apply aloe vera gel directly to the scalp or add it to a gentle, natural shampoo. For internal use, drink about half a cup of aloe vera juice twice daily. Its healing properties will enhance the health of your skin.

A 2012 study published in Anatomy & Cell Biology found that aloe vera gel reduced inflammation and had significant wound-healing effects when applied to mice after they had been subjected to a surgical incision. Not only did aloe vera promote faster wound closure, but it also promoted hair growth at the incision site.

Aloe vera has also been reported to have a protective effect against radiation damage to the skin, which can lead to hair loss. After applying Aloe Vera, an antioxidant protein called metallothionein is produced in the skin, which traps free radicals and prevents UV-induced suppression.

Due to Aloe Vera’s antibacterial and anti-fungal properties, it also helps eliminate dandruff – it’s ideal for people who want fuller hair and want to know how to get rid of dandruff – and the enzymes in Aloe Vera gel can rid the scalp of dead cells and encourage renewal Skin tissue around the hair follicle.

What stops hair growth?

Hair is a major component of an individual's overall appearance, and the psychological impact of hair loss leads to harmful changes in one's self-confidence and self-esteem. It also affects a large number of people, as 50% of men are affected by hereditary hair loss by the age of 50. In women, the main cause of hair loss before the age of 50 is nutrition, of which 30% are affected. Depleted iron stores seem to be the main cause of hair loss in women, but corrections of these imbalances can stop excessive hair loss within a few months.

Factors that inhibit hair growth include:

• Malnutrition

• Hormonal changes

• Family history

Medicines

• Radiotherapy

• Pregnancy

• Thyroid disorders

• Anemia

• Autoimmune diseases

• Polycystic ovary syndrome

• Skin diseases (such as psoriasis and seborrheic dermatitis)

• Stress

• Severe weight loss

• Physical trauma

Types of hair loss

Alopecia areata - Alopecia areata is an autoimmune disease in which the immune system mistakenly attacks the hair follicles. Affected hair follicles become small and hair production slows down dramatically. Researchers believe that some kind of trigger, such as a virus or a vitamin deficiency, triggers the disease.

Male pattern hair loss – also known as male pattern baldness. This is the most common type of hair loss among men, and the main cause is genetics or a family history of baldness. Research indicates that it binds to androgens, which regulate hair growth.

Female pattern hair loss – Female pattern baldness occurs when hair follicles shrink over time. Normally, every time a hair falls out naturally, it is replaced by a pair of similar sizes. As for women who suffer from female pattern baldness, the new hair is finer and thinner. Hair follicles start to shrink in this way and eventually stop growing altogether. This can be caused by advancing age, changes in androgen levels (a male hormone), or a family history of male or female pattern baldness.

Telogen effluvium is the second most common form of hair loss and is characterized by different stages of the hair growth cycle. The telogen phase is when the scalp is no longer producing hair; It is also known as the resting phase. Normally, between 80 and 90 per cent of the hair follicles are growing at one time, but when you have telogen effluvium, the number of hair follicles is significantly reduced.

l noticeable during the resting phase, leading to hair loss.

Closing thoughts

• One of the main factors contributing to hair loss is poor diet, which leads to vitamin deficiencies.
• Studies show that iron-deficient women are at increased risk of hair loss, and ferritin levels less than or equal to 30 mg/mL are strongly associated with telogen effluvium. Low zinc levels have also been linked to cases of alopecia areata.
• Oils rich in different types of fatty acids have been used extensively in both animal and human studies to evaluate their effects on skin and hair health, while strong evidence supports the effectiveness of certain vitamins for hair growth.
• Damage from free radicals can age hair, and vitamin C can help protect the scalp and hair follicles from this dangerous hair growth inhibitor.
• Biotin and pantothenic acid (Vitamin B5) have been used as alternative hair-loss treatments. Biotin rebuilds hair follicles, and Vitamin B5 supports the adrenal glands.
• Research indicates that inadequate levels of vitamin D contribute to a variety of autoimmune diseases, including alopecia areata.