What are the most essential vitamins and minerals for hair? How to fulfill the deficiency of Vitamins and minerals for Hair?

When there is a deficiency of these essential vitamins and minerals in our body then our hair begins to dry out, become thin, and also start falling prematurely.

But when we address this vitamin deficiency by vitamin-supplement and healthy wholesome diet then hair fall stops, the hair also stops drying out, and new and healthy hair are able to grow.

Causes of Hair Fall

Hair fall causes Girl looking at her hair
Causes of Hair Fall

When people notice that their hairs are falling then they get worried and anxious and in order to stop their hair fall, they start experimenting with all kinds of shampoos, hair oil, serums, and Spa treatments.

Other than habits that dame hair and some environmental causes there are some basic causes that also leads to hair fall.

  • According to the statistics, the biggest cause of hair fall is a deficiency of proteins, vitamins, and minerals in our body which can be a result of anemia, poor diet, or some disease.
  • Besides this, the other big cause of hair fall is hormonal imbalance in our body.  The common causes of hormonal imbalance in our body are pregnancy, menopause, a deficiency of thyroid hormones in our body, and PCOS
  • Nowadays in the youth, the cause of hormonal imbalance is stress besides this, many times hard water or water which has a lot of chlorine and chemicals in it, can also lead to hair fall.
  •  Also, every shampoo is not suitable for every person and which shampoo will suit you perfectly can only be known by trial and error. 

But for healthy hairs, what is really essential is a balance of vitamins and minerals in the body.

If we take in, the adequate quantity of vitamins and minerals in the form of vitamin supplements and through a healthy diet then every type of hair fall can be reduced and brought under control.

Along with this, if you take good care of your hair then 80 to 90% of people will observe reduced hair fall. 

Let’s talk about how to maintain the health of your hair and also enable growth in them by using the right kind of vitamins and minerals for hair and also their correct usage.

Essential Vitamins and Minerals for Hair

1. Vitamin C and Vitamin E

 Both these vitamins are powerful antioxidants.  They protect our body and hair from diseases and also strengthen the roots of the hair. These are amongst the best natural vitamins for hair growth.

Food Sources Of Vitamin C:

Vitamin C is found in citrus fruits such as oranges, grapefruit, and lemons. Tomatoes, potatoes, red and green peppers, blackcurrants, broccoli, strawberries, and Brussels sprouts are also excellent sources of vitamin C.

Food Sources Of Vitamin E:

It is found in almonds, hazelnuts, peanuts, and sunflower seeds are all high in Vitamin E. So are spinach and broccoli.

Green leafy vegetables, olive oil, and other vegetable oils, nuts, and seeds are also essential sources.

2. Vitamin B7

In this vitamin group, there are many vitamins B1 to B12 out of which most important is biotin that is vitamin B7.  The protein which constitutes our hair is known as keratin. Biotin or vitamin B7 helps in the formation of this protein Keratin.

When there is a shortage of biotin in our body then our hair becomes thin and lifeless.

Food Sources:

Sweet potatoes, cauliflower, almonds, spinach, broccoli, peanuts, walnuts, milk, mushrooms, salmon, avocados, raspberries, cereals.

3. Vitamin B12, Folic acid, Iron and Zinc

All these four are essential for the formation of blood in our body. If there is a shortage of blood in our body then oxygen, which is essential for the health of our hair will not be able to reach the hair roots in an adequate quantity.  This causes the hair roots to get weak and does begins hair fall.

3. Vitamin D

Vitamin D affects the health of skin and hair. It is very crucial for hair growth. Vitamin D plays a significant role in the production of new hair follicles. Hair follicles are the tiny pores from which new hair growth. These may be helpful in maintaining the thickness of hair.

Deficiency of Vitamin D has been linked to alopecia. It is a medical term for hair loss.

Food Sources:

Vitamin D is found in foods such as fatty fish (mackerel, tuna, salmon, and sardines) and fortified foods such as orange juice, milk, and cereals.

4. Protein

For our hair to grow and to remain healthy it is very important to consume protein in adequate quantities because our hair is made up of protein which is known as Keratin

All these vitamins, minerals, and proteins stop the fall of hair and aid in helping growth. They also make the roots of hair strong and also prevent premature whitening of hairs. 

 The oil glands present in the root of hairs also remain healthy when these vitamins and minerals are present which makes our hair shine and also prevent our hair from drying out.

You can make up for the deficiency of essential vitamins and minerals for hair by taking supplements available in the market. Consult your doctor or a dermatologist to know the exact problem associated with your hair and the right supplement you need in order to cure your hair fall.

The making up of deficiencies of protein, vitamins, and minerals for hair can not only be fulfilled by consuming supplements. You have to take a proper diet for that.

Protein containing foods -vitamins and minerals for hair
Food Sources of Protein

Food Sources:

If your hair has stopped falling but they are not increasing or if, you only have a problem of hair not growing adequately then the deficiency of protein by vegetarians should be made up for by consuming legumes(daal in India), black gram, kidney beans, milk curd and butter, paneer cheese in good quantities.

If you are non-vegetarian then you should consume a good amount of egg, fish, and meat to make up for the deficiency.

A Simple Hair Care Tip

If you wash your hair at least twice a week and keep them clean, it helps in reducing hair fall.

For this, one night prior to washing your hair, mix 5-6 drops of Vitamin E oil in half teaspoon of coconut oil and then apply it thoroughly on your hair. This helps in reducing hair fall and it also has to keep hair shiny

Recomendation for hair vitamin for growth & Care

Power Gummies Hair Vitamin with Biotin (Blue)-60

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