All health experts agree that a diet consisting of 13 vitamins can improve the health of your hair. These vitamins are all essential and include A, C, E, D, K and vitamin B-complex.
Of all these vitamins, vitamin B and D are particularly important for regulating the health of your hair.
Role Of Vitamin D
You must have heard how vitamin D can keep your skin and bones healthy, but it is equally beneficial for hair. A study published in a journal named Stem Cells Translational Medicine is of the view that this vitamin can support the production of follicles. Follicles are the tiny pores in your skin where the hair grows.
Additionally, this vitamin can also enhance the thickness of hair and reduce hair fall.
Researches at Harvard say that vitamin D permits the follicles to “wake up” and increase the production of hair.
How Much Vitamin D To Take?
It is generally suggested that 600 IUs of vitamin D or 15 micrograms of this vitamin are needed every day to help improve the health of hair.
Natural Ways To Obtain Vitamin D
You can acquire high levels of vitamin D in your body by consuming the following foods and beverages:
- Low-fat fortified milk
- Fortified juice
Your body can also produce sufficient amount of vitamin D when exposed to the sunlight.
Role of Vitamin B Complex
The vitamin B complex comprises of several components including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate and cobalamin. All of these variants are water soluble and are excreted via urine. For this reason, you have to take them on a daily basis.
Natural Ways To Obtain Vitamin B
It is always preferred to take vitamin B through food. Following food items are said to be rich in this vitamin:
- Whole grains
- Dark leafy vegetables
How Much Vitamin B To Take
The safe limit of vitamin B consumption is 2.4 mcg per day. It is usually advised to consult a doctor before trying supplements. For the people in the United States, the recommended dose of this vitamin complex is 25 mcg.
Role Of Vitamin E
Vitamin E is known worldwide for its strong effects on skin and hair. This vitamin is loaded with antioxidants known as tocotrienols which work to give you a healthy scalp.
According to a clinical study that was held in 2010, tocotrienol supplements were found to improve the hair health of the people suffering from alopecia. Furthermore, these supplements were also found useful to prevent hair loss.
Vitamin E can be availed in two different forms- liquid and capsule form.
Natural Ways To Obtain Vitamin E
You can easily incorporate vitamin E in your diet. You can use the following foods to make sure your body is receiving an adequate amount of this vitamin:
- Wheat germ
- Palm oil
- Sweet potato
- Sunflower seeds
Some people believe that rubbing vitamin E directly on the skin or scalp can generate faster and better results.
Role Of Other Essential Vitamins
Very few clinical studies have been carried out on vitamins other than vitamin E, B and D. however, it is recommended that people who are suffering from hair fall must include all essential vitamins in their diet.
You can promote cell regeneration by consuming dairy products, leafy vegetables, and citrus fruits. Cell regeneration will become faster and provide a healthy look to your hair.
Vitamin A is sometimes said to be a valuable fighter against hair loss because it helps in the secretion of sebum. Sebum is known to prevent hair breakage.