Which Vitamins Boost Hair Growth?

One of the best way to get the nutrients you need to keep your hair healthy is by eating a balanced diet full of foods that are full of the 13 vitamins essential for healthy, beautiful hair. If you are looking for foods with vitamins that help you grow fantastic hair, look for foods with the following vitamins: A, C, E, D, K and the vitamin group called the B complex vitamin group. The vitamin B complex group includes:  B-6, B-12, riboflavin, thiamine, niacin, pantothenic acid, folate and biotin. Of all of these vitamins, both D and the B complex group have become the most famous for growing and maintaining healthy hair.

The D vitamin is an essential nutrient for a number of reasons. It promotes healthy skin and bones as well as healthy hair growth. An academic journal called Stem Cells Translational Medicine published a study in 2012 that stated that vitamin D helps the body create new hair follicles as well as help reinvigorate hair follicles that seem to have stopped producing hair.

Even when follicles are awake or active, some may not produce hair. You can try treatments like Rogaine or Propetia which work to prevent hair loss in the future. Preventing hair loss is important because while vitamin D can help you keep your hair, it has not been proven to help you grow hair back. According to the Office of Dietary Supplements, adults should get 15 micrograms daily of vitamin D. For one reason or another, not everyone is able to get the vitamin D they need and some studies have shown that it is possible that over one billion people around the world suffer a vitamin D deficiency.

You can reach your vitamin D goals naturally by eating foods that are rich in this nutrient. Foods like fish, grains,mushrooms and fortified drinks like orange juice or milk can help you eat your vitamin D levels. Your body will also produce vitamin D naturally through spending time in the sun and spending time outside will help you reach the daily recommended levels.

Another option is to take a vitamin D supplement. However, you should only take a supplement if you have a serious deficiency and do not have a way to get it through food or sunlight. Vitamin D can stay unmetabolised in your body and reach dangerous levels. Too much vitamin D can cause fatigue and sometimes kidney problems. The advice given with supplements is to consume it with food so that the body is able to absorb it properly.

The vitamins that make up the B complex group are necessary for regulating your general health including your metabolism and your central nervous system. They also contribute to having healthy glowing hair and skin according to recent studies by the University of Maryland Medical Center.

In particular, vitamins B-12, niacin and biotin and suggested to both maintain and improve the condition of your hair. Just like vitamin D, it is best to get these vitamins via food as a primary source. You are able to get many of the B complex vitamins in most whole grains, carrots, leafy greens, cauliflower, beef liver, eggs, poultry, soybeans, nuts, legumes and avocados.

Certain groups of people find themselves deficient in B vitamins. Older people, vegetarians and vegans are the most common people with this issue and in these cases a supplement can make up the remaining necessary vitamins. Unlike vitamin D, B-12 is safe and it does not do damage if you go over a certain limit. However, you should always check with a health professional before you begin new supplements.

While the health and beauty industry has become fixated on the potential benefits of the biotin vitamin for healthy hair, the evidence for this claim is scientifically week. Biotin can cause problems in your body if you take more than is necessary. Biotin supplements are also less necessary and the University of Maryland Medical Center has released reports stating that it’s rare that adults are deficient in niacin or biotin.

There are several lifestyle changes you can make to help achieve a healthy head of hair. If you style your hair frequently, try to cut back on styling products and blow drying to reduce damage to your hair. Brushing your hair when it is wet is another good way to improve your hair. You can also apply healthy lifestyle principles like getting 30 minutes of exercise daily and drinking plenty of water. You should also think about the food you eat.

Make sure to eat the food you need to get all of your daily levels of vitamins and avoid drinks that are empty calories or have chemical fillers. By managing these lifestyle choices, you can improve the look and health of your hair without supplements.