Best Vitamins and Supplements for Hair Growth: Boosting Hair Health

Healthy, strong, and vibrant hair is a goal many wish to achieve. Achieving such a goal is affected by several factors which include: 

• genetics,
• age, 
• hormones,
• nutrition, and 
• lifestyle. 

This article will focus on the best vitamins and supplements that can be consumed to boost the health of the hair and promote hair growth.

Understanding Hair Growth

Understanding the nature of one’s hair and how the hair grows is essential. The rapid division and differentiation of stem cells form the hair. The stem cells form keratinocytes which migrate, flatten, and die leading to the formation of keratinized cells. The final hair product that is visible on the skin’s surface is made completely of keratin.  

The growth of the hair follicle is cyclical, with periods of quiescence and regression triggered by apoptotic signals alternately occurring with stages of rapid growth and elongation of the hair shaft. The three main phases of hair growth are anagen, catagen, and telogen.

• Anagen – This is the first and active phase that involves the growth of the hair at the root of the hair follicle. 
• Catagen – It is known as the transition phase. At this point, the active growth comes to an end, and the hair follicles shrink and detach from the blood supply.
• Telogen – This point of hair growth is when the air stops growing and stays in a dormant state. After this phase, the hair begins the cycle anew. 

Individuals may suffer hair loss at certain points in their life for various reasons including medical issues. These individuals may tend to look for products to use to boost their hair growth. There are certain vitamins and supplements that can be taken for these purposes. 

B Vitamins

B vitamins are water-soluble vitamins that are often referred to as vitamin B complex. The vitamin B complex is made up of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and the cobalamins (B12). These vitamins aid cell growth and division. They can also be essential in promoting healthy hair growth. The B vitamins, riboflavin (B2), biotin (B7), folic acid (B9), and cobalamin (B12) have been known to cause hair loss when individuals suffer from their deficiencies. Although it is rare for people to suffer from biotin, folate, and riboflavin deficiencies, some individuals have a greater chance of developing them. 

Biotin

Biotin (B7) is said to be beneficial for hair, skin, and nail growth although the research is limited. This vitamin helps in the production of the red blood cells which supply the hair follicles with nutrients and oxygen. Although the research is limited biotin (B7) is said to be a vitamin that is taken as a supplement for the hair, skin, and nails. There is also inconclusive research to confirm the effectiveness of hair growth. It can be obtained in foods such as eggs, bananas, milk, salmon, almonds, and sweet potatoes. Supplements of biotin can be taken after they must have been recommended by a medical doctor.  

Vitamin E

Vitamin E is a fat-soluble vitamin that has antioxidative properties. This vitamin is also essential for vision, and reproduction. It can also be taken to add shine to the hair and improve the health of the scalp, which then serves as a solid base for hair growth. This leads to the reduction of oxidative stress. Almonds, avocados, and broccoli are some vitamin E-rich foods that can be taken.

Vitamin A

The fat-soluble vitamin A which is also called retinol is essential for immunity, vision, cell division, and reproduction. By enhancing cell division, vitamin A, in turn, boosts hair growth. The oily substance known as sebum, which nourishes the scalp, is supported by vitamin A. Although vitamin A may help with hair growth, taking excess of it can lead to loss of hair. Vitamin A can be derived from milk, eggs, carrots, spinach, pumpkin, etc.

Vitamin C

Popularly known for its antioxidative properties, Vitamin C is a vitamin that can be taken to boost the immune system. Vitamin C has also been said to boost the growth and health of the hair. It boosts the production of collagen which is essential to the structure of the hair. Vitamin C also fosters iron absorption and protects the hair from oxidative stress.

Vitamin D

In the body, keratinocytes metabolize vitamin D. Although there is little research to support the role of vitamin D in hair growth, its deficiency has been associated with the loss of hair. The lack of vitamin D hinders the keratinocytes from enhancing the growth of the hair and hence may lead to hair loss. Vitamin D can be gotten naturally from the sun, and it can also be obtained from fatty fish like salmon.

Iron

Known as one of the trace elements, iron is an important component in a plethora of enzymes, proteins, and the blood. It is important in transporting oxygen in the blood throughout the body. A deficiency of iron causes anemia and hair loss. Foods rich in iron include red meat, spinach, lentils, etc. 

Zinc

Zinc is another trace mineral that is important in boosting the immune system. It is also important for DNA synthesis and gene expression. Hair loss is a probable result of its deficiency. However, research on taking its supplement to boost the growth of hair is inconclusive. 

Multivitamins

Dietary supplements known as multivitamins combine vitamins and minerals. They were designed to provide the body with the daily recommended intake of essential nutrients. They can help fill nutritional gaps in an individual’s diet and support overall health and well-being. This will, in turn, help in the protection of the hair. 

Omega-3 Fatty Acids

Omega-3 fatty acids support a healthy scalp while nourishing the hair follicles. To get the benefits of omega-3 fatty acids fatty fish, flaxseeds, and walnuts should be included in one’s diet.

Nutrafol 

Filled with active ingredients such as zinc, biotin, keratin, vitamins A, C, and D amongst others, this is a line of supplements that can be taken to prevent thinning of the hair and boost hair growth. Studies have revealed that a daily intake of the supplement for about six months led to improved hair growth, thickening, and volume. However, the product is not recommended for individuals below the age of 18.

Boosting Hair Health

Finally, developing and maintaining healthy hair growth necessitates a comprehensive strategy that combines appropriate nutrition, a healthy lifestyle, vitamins, and the right supplements. Essential nutrients including iron, zinc, and selenium, as well as vitamins A, C, D, and E, are crucial for supporting healthy hair and stimulating hair development. Additional advantages can be obtained by including omega-3 fatty acids in foods like fatty fish and nuts. Before beginning any new supplements or making any dietary changes, it is crucial to speak with a healthcare provider.