Normal is normal to pour between 50 to 100 hairs daily. It happens without us even realizing it. However, if you have noticed that your hair is thinning, it can be for a small part of the reasons such as genetics or a hormonal imbalance. Another common reason is a deficiency of vitamin.
With a balanced diet full of vitamins and minerals, you can work towards long and healthy locks while increasing your overall health at the same time. Is a victory.
We described the best hair friendly vitamins, along with the foods in which you are found, you should try to get to your diet for possible benefits to hair health. However, before changing your diet or adding any additions, make sure you consult your doctor first.
Which vitamins are the best for hair growth?
Vitamins do a lot of amazing hair things: they can help grow cells, prevent free radicals from damaging it, keeping it not to be torn prematurely, and nourish the glands that stimulate growth.
Here are the best vitamins for hair growth and thickness.
Biotin
Biotin, also known as vitamin B7, stimulates the production of keratin to increase gland growth. Biotin deficiencies tend to be rare, with those diagnosed with a lack of biotinidase that are the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
The recommended insert is 30 micrograms for adults daily.
Vitamin a
Hair cells are the fastest growing part of the body. It makes sense that vitamin A is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. This is an oily substance that moisturizes your head, keeping it and your glands healthy. Having a vitamin A deficiency may result in you to experience hair loss.
To consume more vitamin A, you will want to eat high foods in beta-carotene, which is transformed into vitamin A. High foods in beta-carotene include sweet potatoes, pumpkins, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt and milk.
The recommended daily intake for vitamin A is up to 900 mcg for men and 700 mcg for women.
Vitamins C
Oxidative stress is one of the main factors that contributes to hair loss. This happens when we have an imbalance of free radicals and antioxidants in our bodies that can lead to an electronic imbalance that can result in hair loss.
The solution is to consume foods with vitamin C. Your body possesses antioxidants that limit the damage to free radical hair by balancing their electrons when you do it. Along with the balancing of scales, vitamin C helps your body in producing collagen (prevents hair from torn prematurely) and absorbs iron – treating iron deficiency in a mass – which can help the hair grow. Smoking, drinking alcohol and having a poor diet can lead to a lack of vitamin C.
You will find vitamin C in citrus fruits, peppers, strawberries, tomatoes and guava. Since your body does not produce it, you will need to include these in your diet or have an addition to vitamin C.
Daily introduction for vitamin C is up to 90 milligrams a day for adult men and 75 milligrams for adult women. Taking a lot of vitamin C can result in heartburn, muscle cramps, fatigue, skin rashes and potential kidney stones.
Vitamin D
Vitamin D deficiencies can lead to conditions of hair loss such as alopecia, female pattern hair loss and excessive spill. You will find these impoverishments more in people aged 65 and older.
To get more vitamin D consumption, you can include fatty fish, code liver oil, fortified foods (cereals, eggs, bread, yogurt) and mushrooms in your diet. Otherwise, you can catch some noon sunlight.
600 IU of vitamin D is the recommended dose for adults. Taking too much vitamin D can result in mixing, weight loss, misoring and heart rhythm issues.
Vitamin e
Vitamin E contains the same antioxidant ability as its vitamin C counterpart means it can inhibit oxidizing stress by balancing the level of electrons in free radicals. People most susceptible to vitamin E deficiencies include those with health conditions such as Crohn or cystic fibrosis.
Vitamin E is an effective method for treating hair loss. A small study found that people taking vitamin E supplements for eight months suffered a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds, spinach, avocados and tonsils.
If you are planning to go on the complementary road, the recommended diet allowance is 15 milligrams daily.
Iron
Iron fuels the production of hemoglobin, a protein found in your body’s red blood cells. These cells distribute oxygen to cells throughout your body, helping to repair and grow them. A lack of iron can lead to hair loss, with more sensitive women.
You will find iron in foods such as eggs, red meat, lentils, spinach, goca and molluscs. If your doctor recommends it, you can get an addition of iron.
The recommended daily intake of iron is 45 mg. Keep in mind that taking too much iron can result in constipation, stomach pain and vomiting.
Zinc
Zinc promotes hair growth and holds the oil glands around the well -functioning glands. If you have a zinc deficiency, you may experience hair loss. Those most susceptible to zinc deficiencies are those who drink alcohol excessive, people with women of Crohn, pregnant or breastfeeding and those with chronic kidney disease.
You can find zinc in many ordinary foods such as beef, spinach, grain germ, pumpkin seeds, gaca and lentils. The recommended daily dose of iron is 11 mg for men and 8 mg for women. Excessive intake can result in loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How long does it take to work on hair growth vitamins?
Hair supplements are not a solution overnight. It may take months before you notice small improvements. Remember that the degree of success depends on the cause of your hair loss, your diet, genetics and other factors.
end
Vitamins can restore damaged hair, prevent premature aging, reduce hair loss and improve growth and volume. They are also not a solution of a suitable size. You will want to consult your doctor if you are losing a significant amount of hair, as it can derive from your environment, a underlying medical condition or another factor. They can work with you to create a target plan that can include vitamins.