Experts agree that a balanced diet, which contains 13 essential vitamins, including A, C, D, E, K, and the B Vitamin Complex can help you maintain the health of your hair.
Of all 13, much has been written about the benefits of vitamins D and B for hair care and growth – let’s see what exactly this is about.
Vitamin D for healthy hair
Hair loss occurs when hair follicles become inactive (constantly in a latent state), due to insufficient nutrients and an unbalanced diet.
If these follicles do not receive enough nutrients, the hair becomes dull, breaks, loses elasticity, grows more and more difficult, eventually to begin to fall.
In recent years, Vitamin D3, the one that keeps the bones and skin healthy, has also been linked to maintaining the health of the hair and its faster growth.
A 2012 study in the journal Stem Cells Translational Medicine suggests that vitamin D may help create new follicles – small pores where new hair can grow. All this vitamin can improve the thickness of the hair, making it more resistant, and can reduce hair loss.
Vitamin D, along with other recently discovered nutrients, can also help “wake up” of inactive hair follicles – according to Harvard researchers.
Vitamin D helps maintain healthy hair and helps hair growth, but even so, it does not guarantee new hair growth.
So it is a good idea to take care to get enough vitamin D and to avoid any deficiency caused by its lack.
Natural ways to get more vitamin D include the following foods:
- fish (especially salmon)
- Orange juice
- natural milk or fortified vegetable milk (enriched with vitamin D)
- a dose of sun every day (15-20 minutes), or whenever possible, because the body can produce vitamin D through direct contact with the sun’s rays.
If you choose to take supplements with D3, you have to be careful because this vitamin is fat soluble and can accumulate in the adipose tissue at dangerous levels if you overeat.
Excess can lead to too much calcium in the blood, which leads to fatigue or kidney problems. If you are taking a supplement, make sure you take it with a meal that has fat, so that it is absorbed.
Liposomal Vitamin D – Vitamin D3 wrapped in a double lipid layer of liposomes protects it from the harsh environment of the gastric tract and allows it to efficiently transport to the cells and very good absorption.
What is very revolutionary about this type of liposomal supplements is that the structure of the liposomal membrane that protects vitamin D is very similar to that of the cells, thus facilitating the efficient delivery and controlled release of the nutrient into the cells.
Vitamin B for hair growth
Vitamins in complex B are important for regulating metabolism and maintaining the central nervous system. But they are also essential for healthy skin and hair. Some nutritionists argue that the most popular B vitamins – such as B-12 – can help both strengthen and restructure the capillary ornament and increase it.
B complex vitamins include B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B -9 (folate) and B-12 (cobalamin).
You should always try to get your vitamins first from your food. You can find the B Vitamin Complex in a variety of sources, including:
- whole grains
- vegetables with green leaves, cauliflower and carrots
- soy beans
If you are worried that you may have a deficiency, you can also take vitamin B supplement. This, of course, after consulting with your doctor.
One thing to know is that an adult should get 2.4mcg of vitamin B a day, which is relatively safe (with no adverse effects) when taken over a longer period of time.
Other vitamins good for hair care
- Vitamin E
Vitamin E has long been recognized for its ability to improve skin and hair health. Potential antioxidants called tocotrienols are found in vitamin E, and those tocotrienols contribute to a healthier scalp.
- Vitamin A
Vitamin A, sometimes known as retinol, is a very valuable fighter for hair loss, as it helps regulate sebum secretion in the scalp, a substance that prevents hair breakage.
Ways to improve the appearance and condition of the hair
Vitamins are important for both health and hair growth. But lifestyle changes can help just as much:
- uses less styling products and avoids too thick and too aggressive curling of the hair
- Get rid of stress and exercise at least 30 minutes a day
- drink 6-8 glasses of water per day
- be careful about the foods and beverages you consume, the cosmetic products you use, and the way you deal with stress – all of which can contribute to improving your hair’s well-being.
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