Hair fall is a common problem that several of us face now and then. It can occur due to stress, an unbalanced diet, hormonal imbalances, and more. Vitamin deficiencies are also known to trigger hair loss. Losing hair is not unnatural. People generally lose up to 100 strands of hair per day. It is when you start shedding hair at a greater rate that you need to worry. Factors like the administration of over-the-counter drugs and hair treatments such as coloring hair and perms can cause hair loss too. This is when supplements can help. They control hair loss and work towards promoting hair growth.
Below, we have put together a list of natural supplements that promote hair growth.
The Best Supplements For Hair Growth
Top 10 Natural Supplements For Hair Loss
1. Vitamin A
One of the most important vitamins for hair is Vitamin A. However, you need to exercise caution with this vitamin. While the recommended amount of Vitamin A in your diet will promote healthy hair growth, too much of it can have adverse effects on your hair. Vitamin A is vital for cell growth, deficiencies of which will result in dry hair and hair fall (1, 2).
Vitamin A Benefits For Hair: Vitamin B has antioxidants that work to moisturize the sebum in the scalp. It fights the free radicals that weigh down your hair and make it weaker. As a result, your hair will have better volume. It will thicken your curls so that they grow longer faster and do not break.
Vitamin A Natural Supplements: The best way to include it in your diet is by eating foods rich in this vitamin, like cantaloupe, dark leafy green vegetables, fish, cream, eggs, liver, poultry, and red meat. Carrots are also a great source of vitamin A.
2. Vitamin B
Vitamin B is available on the market with different complexes combined, including vitamins B6, B12, and biotin. Stress is a major cause for hair fall. Vitamin B reduces stress and promotes hair growth. Biotin and Vitamin B12 are among the important vitamins of the B complex that are needed for healthy hair growth (3, 4).
Vitamin B Benefits For Hair: Vitamin B helps to reduce the process of hair graying and increases hair growth. Good consumption of this supplement will give you gorgeous hair that shines with health.
Vitamin B Natural Supplements: Vitamin B sources can be found in green leafy vegetables, soybean, oats, bananas, avocados, citrus fruit, cauliflower, cabbage, legumes, dried fruits, and meat.
3. Vitamin C
Vitamin C prevents hair loss because it acts as an antioxidant. Low intake of Vitamin C may be a root cause for hair fall and other hair-related problems. Vitamin C deficiency may result in dry hair and split ends. This condition is not favorable for regular hair growth.
Vitamin C Benefits For Hair: People who take a moderate amount of Vitamin C have healthy, strong and thick hair. The antioxidants fight free radicals that cause damage to your hair. Vitamin C also promotes the biosynthesis of collagen that provides structure to your hair (5).
Vitamin C Natural Supplements: Citrus fruits such as lemons, limes, grapefruit, and oranges are a good source of vitamin C. It is ideal to consume fresh fruit juices belonging to the citrus family to battle hair fall.
4. Vitamin D
Vitamin D is a vitamin that helps in the production of hormones. Hormonal imbalance can be a major problem for hair loss. Adding sufficient vitamin D to the diet helps in hair growth. The recommended dose of vitamin D has been 400 IU per day.
Vitamin D Benefits For Hair: Vitamin D enhances the functioning of your immune system, and its antimicrobial properties tackle issues of the scalp such as psoriasis, which leads to irritation and hair loss (6).
Vitamin D Natural Supplements: The early rays of the sun contain vitamin D, so soak up as much of the early rays as possible. Additional vitamin D intake from foods like salmon, tuna, fortified milk, orange juice, egg yolk, and beef liver help prevent deficiency.
5. Vitamin E
Vitamin E is a renowned vitamin for its abilities to soften the skin; it provides essential nutrition for a healthy hair and scalp and is a good source of antioxidants (7). Vitamin E works on the scalp, making it healthy. You will notice that your curls will be softer and more nourished. A lack of this vitamin can let free radicals cause damage to your hair, leading to hair loss.
Vitamin E Benefits For Hair: The antioxidants fight off damaging free radicals while Vitamin E’s anti-inflammatory properties soothe your scalp, maintaining its health.
Vitamin E Natural Supplements: Foods that contain vitamin E include dry nuts like almonds and walnuts and green leafy vegetables.
6. Folic Acid
Folic acid, or Vitamin B9, plays an important role in hair growth. It renews the cells that contribute to hair growth. Folic acid deficiency can lead to graying of hair at an early age and also hair loss.
Folic Acid Benefits For Hair: Folic acid maximizes the breakdown and absorption of nutrients, ensuring healthy hair growth.
Folic Acid Natural Supplements: Folic acid can be obtained from foods like dairy products, bananas, green leafy vegetables, beans, tomatoes, fish, meat, eggs, legumes, yeast, cereals, and mushroom.
Gamma-linolenic acid (GLA) is an omega-6 fatty acid that is found mostly in plant-based oils. It is an essential fatty acid, which means that your body needs it to function efficiently (8).
GLA Benefits For Hair: Gamma-linolenic acid is effective as an anti-inflammatory agent that also nourishes your scalp and hair, ensuring healthy hair growth.
GLA Natural Supplements: Supplement your diet with the essential GLA by taking it in the form of oil, like primrose oil, or having it as a capsule. A good dosage of 500 mg of the black current oil or primrose oil twice a day is prescribed for hair loss.
Lysine is an essential amino acid and one of the building blocks of protein. Hair is made of protein, adding lysine to the diet helps control hair loss and helps hair growth.
Lysine Benefits For Hair: Lysine stimulates the production of collagen, which gives your hair structure and repairs damage. It also has antiviral properties that help in maintaining scalp and hair health (9).
Lysine Natural Supplements: The suggested dosage is 500 mg daily. Lysine is found in good amounts in meat and eggs.
9. Omega 3 Fatty Acids
Omega 3 fatty acids, like Omega 6 fatty acids, are considered to be essential. Not getting a sufficient amount of these essential fatty acids can inhibit hair growth.
Omega 3 Fatty Acids Benefits: Omega 3 acids nourish your hair and have shown to boost hair re-growth (10).
Natural Supplements: Omega 3 fatty acids are a healthy form of oil found in fish, especially salmon and sardines. However, it is also found in walnuts, flax seeds, and eggs. The recommended dosage of omega 3 fatty acids is one tablespoon of fish oil a day to prevent hair loss and you can eat a few walnuts in the mornings before your breakfast for better absorption of the fatty acids.
Zinc has played a major part in maintaining hormonal balance and proper absorption of other vitamins. For hair growth, all these processes are important. To prevent hair thinning and loss, a good amount of zinc is required.
Zinc Benefits For Hair: Zinc promotes the reproduction of cells, and also the regrowth and repair of tissues (11).
Zinc Natural Supplements: You can consume adequate zinc with foods such as fishes, beans, grains, chicken, mushroom or alternate it with zinc tablets of 15mg for adults for about 10 days a month.
Make sure you eat a healthy and balanced diet that provides your body with all the required nutrients. If your hair loss is severe, talk to a trichologist and seek help. Right hair care regime and taking good supplements to prevent hair loss for women will definitely show an improvement in your hair condition.
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