Is your hairbrush always filled with hair strands?
Are you terrified to spot hair strands in your room?
Do you find hair on your pillow more often than not?
If the answer to all these questions is “YES”, then it’s a sign you must up your hair care game. According to the American Association of Dermatology, it is normal to shed around 100 strands of hair a day for any individual. However, if a person sheds more than the usual number on a daily basis, then it is a sign of hair fall. There are many causes for hair fall right from the use of chemical-laden shampoos to not eating the right nutrition. So in this article, let’s learn about the role of vitamins that play a key role in hair growth.
Vitamins To Beat Hair Loss
Most of us are aware that nutritional deficiency can also lead to hair loss. This is because vitamins and minerals are important for normal cell growth, structure, and function of hair follicles and its deficiency may contribute to hair loss. And this can be improved with vitamin supplementation. Although vitamin supplements are easily available and affordable, it is equally important to know which vitamins are helpful in treating hair loss and improving hair growth. Here are the five common vitamins that are good for hair growth.
1. Vitamin A
The role of Vitamin A for vision and immune function is well-known. However, not much is known about its importance in hair growth and hair care. This fat-soluble vitamin is necessary for cellular growth and differentiation, which includes the hair follicles, the fastest growing tissue in the body. Moreover, it also aids in the production of sebum, an oily substance produced by the skin glands. The sebum is known to moisturize the scalp, thereby preventing dryness of the scalp and keeping the hair healthy[1,2].
2. Vitamin B7
Also known as biotin or Vitamin H, it is one of the few B-complex vitamins that are needed for hair growth. The deficiency of this vitamin is known to cause hair loss along with signs of skin rashes and brittle nails. This is the reason why biotin is a common vitamin used in supplements for hair growth. The vitamin is known to improve hair growth as well as prevent hair loss in adults as well as kids[1,3].
3. Vitamin B9
It is another water-soluble B-complex vitamin that is naturally available in food as folate and folic acid. This vitamin acts as a coenzyme in the synthesis of nucleic acid and red blood cells, which is responsible for oxygen supply and thus, hair growth. It is also known to stimulate the rebuilding of hair follicles, prevent greying of hair and hair loss, and regulate the secretion of sebum. Hence, its deficiency can impair hair growth and lead to hair loss, dry scalp, and frizzy hair[1,4].
4. Vitamin C
Vitamin C or ascorbic acid is a water-soluble vitamin that is known for its powerful antioxidant property. It plays a key role in the prevention of oxidative stress due to free radicals thereby preventing greying of hair and hair loss. It is also needed for the synthesis of collagen, a protein that is important for the growth and development of hair, nails, and skin. Additionally, Vitamin C aids in the absorption of iron, a mineral that helps in hair growth by ensuring supply of nutrients to the hair follicles.
5. Vitamin D
The deficiency of Vitamin D can not only impact the bones but also lead to hair loss (technically known as alopecia). Low levels of Vitamin D can cause premature greying of hair and prolonged hair loss, especially in women. This vitamin is known to promote the growth and development of hair follicles, thereby leading to hair growth[1,4]. It is a fat-soluble vitamin that is synthesized in the skin on exposure to the sun rays.
There is no doubt that diet plays an important role in hair growth as well as the prevention of hair loss and greying of hair. Hence, make sure you get the daily dose of these nutrients, especially Vitamin A, B-complex, Vitamin C, and Vitamin D either through diet or supplements to keep your hair healthy.
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
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1. Almohanna HM, Ahmed AA, Tsatalis JP, et al. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
2. Everts HB. Endogenous retinoids in the hair follicle and sebaceous gland. Biochim Biophys Acta. 2012;1821(1):222-229. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3237781/
3. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
4. Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of menopause. Prz Menopauzalny. 2016;15(1):56-61. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/