Vitamins for Thicker Hair
It is true that hair thickness depends to a great extent on genetics and certain external environmental factors. But diet or the foods that we eat could also have an impact on the health of hair. Thick, healthy hair is a sign of health and vitality. If the body is not receiving the vital nutrients like, vitamins, minerals and amino acids, then hair becomes thin, limp and brittle. Hair is basically made up of the protein, known as keratin. So, proteins or amino acids are one the most important nutrients, along with vitamins for thicker hair growth
Vitamins for Thicker Hair Growth
A diet for healthy hair should include enough of vitamin A, vitamin B complex, vitamin C and vitamin E, which can promote hair growth and increase hair volume. The importance of these vitamins for hair growth are explained below.
Vitamin A
Vitamin A is a fat soluble vitamin that regulates the production of 'sebum' or oil by the sebaceous glands present on the skin and the scalp. Sebum helps to keep the hair moisturized. Therefore, deficiency of this vitamin can manifest in dry hair and scalp. Vitamin A is crucial for the health of the scalp and is considered as one of the most important vitamins for thicker hair. Dark green and yellow vegetables, carrots, pumpkin, eggs, milk, sweet potato and apricots are some of the good vitamin A sources.
Vitamin B Complex
This a group of eight water soluble vitamins, which are known as vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine, biotin, folic acid and vitamin B12 or cobalamin. Out of these, vitamin B3, B5, B6, biotin, folic acid and vitamin B12 are the most important hair vitamins to grow thicker hair or to maintain the hair volume.
Vitamin B3 or niacin basically helps to maintain the health of the scalp by promoting blood circulation, while vitamin B5 helps to prevent excessive hair loss. Biotin is the vitamin that plays a crucial role in the production of keratin, the fibrous scleroprotein found in hair. Vitamin B12, folic acid and vitamin B6 are required for the formation of hemoglobin. These vitamins improve blood circulation and the supply of oxygen to the hair follicles. Good sources of vitamin B are, whole grains, meat, turkey, tuna, organ meat, potatoes, bananas, chili pepper, beans, lentils and eggs.
Vitamin C
Vitamin C is a powerful antioxidant that helps to reduce hair fall by minimizing the damage caused by free radicals. It plays a role in the production of 'sebum' and so, helps to keep the scalp and the hair well moisturized. This vitamin also ensures proper circulation of blood to the scalp. Vitamin C is required for proper absorption of iron, deficiency of which can cause hair loss. This vitamin can be found in foods like, strawberries, raspberries, citrus fruits, mango, kiwi fruit, melon, grapefruit, broccoli, cauliflower, bell pepper, parsley, kale, cabbage and turnip greens. Along with a proper hair care regimen, inclusion of these foods in the diet can boost hair growth.
Vitamin E
Vitamin E is a fat soluble vitamin and is a strong antioxidant like vitamin C. Along with protecting the hair from the harmful free radicals, vitamin E can improve scalp circulation and the supply of oxygen and nutrients to the hair follicles to ensure proper hair growth. Important food sources of this vitamin are, nuts and nut oils, seeds and oils obtained from them, egg yolk, whole grains, sweet potato, papaya, sardines and leafy green vegetables like, spinach, turnip, beet and collard.
Along with these vitamins for thicker hair, your diet should also include a number of minerals, especially iron, zinc and copper for growing healthy and lustrous hair. If you think that your diet is not providing enough of these vitamins and minerals for hair growth, you can talk to your physician regarding the use of supplements. However, be sure to use supplements only in moderation, as their overdose can cause several side effects. Finally, along with following a healthy diet, reduce the level of mental or emotional stress, as this could also affect the health of your hair and skin.
