Do you find it difficult to keep your hair strong and healthy? A lot of people struggle with hair issues. Moreover, hair growth has a lot to do with diet as well, which many people do not realize. Hair growth is a complicated metabolic process that involves a variety of minerals, vitamins, and enzymes.
If you have any kind of vitamin deficiency, you may experience hair loss and your hair may not grow to its full potential. So, let’s discuss which of the vitamin deficiencies can cause significant hair loss.
It's important to know which of the vitamins are most beneficial for your hair and what deficiencies lead to poor hair development before you can figure out how to fix the problem and start a journey to recovery.
Here are the 11 most important vitamins and minerals for healthy hair growth and their deficiency would potentially cause hair loss.
1. Hair Loss Due to Vitamin C Deficiency
Vitamin C is a strong antioxidant as well as an important component of the immune system. It aids in the production of collagen and iron absorption. Hair loss or brittle, fragile hair may be caused by a deficit in this vitamin. Scurvy, an old disease that resulted in poor gum health and other connective tissue disorders, is believed to be caused by vitamin C deficiency.
Vitamin C is essential for the growth and repair of all tissues in your body. It aids in the production of collagen, an important protein for maintaining healthy skin and hair. For wound healing and the maintenance of strong teeth and bones as well, Vitamin C is required.
Dry, brittle hair, rough skin, and bleeding gums are all symptoms of vitamin C insufficiency. Vitamin C, along with other minerals, aids in the formation of collagen and the absorption of nonheme iron, which promotes hair development (iron from plant sources).
Because Vitamin C is a water-soluble vitamin, it cannot be stored in your body and must be supplied through your diet. Dark leafy greens, green and red bell peppers, potatoes, broccoli, brussels sprouts, spinach, and citrus fruits are all excellent sources of vitamin C.
2. Hair Loss Caused by Lack of B-Complex Vitamins
Complex vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) assist a variety of biological activities, including cell production (B1), preventing free radical damage (B2), and monitoring and maintaining brain function and mood (B9).
3. Biotin
Hair loss and weak, brittle hair are all symptoms of B-complex deficiency. Biotin (B7) is a B vitamin that promotes hair growth by strengthening the keratin structure of the hair shaft, which is the visible part of the hair structure.
Biotin deficiency can cause both hair loss and dry skin. Biotin is taken in doses ranging from 30 micrograms to several hundred micrograms per day. Biotin is abundant in dairy products, eggs, nuts, and meat. Biotin supplements usually contain 5,000 mcg of biotin per dose such as those in hair vitamins gummies from rite. Glow.
4. Hair Loss Due to Vitamin B-12 Deficiency
The synthesis of DNA and the creation of red blood cells both require vitamin B12. Vitamin B-12 is required for the production of enough oxygen-carrying red blood cells, which are found in the blood, and hair growth is indeed aided by adequate blood circulation.
Low serum vitamin B12 levels have been discovered to be a common factor in people who suffer from hair loss, particularly telogen effluvium, according to studies. Beef liver, clams, dairy products, eggs, and fortified cereals all contain vitamin B-12.
5. Hair Loss Due to Vitamin B-9 (Folate) Deficiency
Folate, commonly known as vitamin B9 or folic acid, is essential for DNA, RNA, and protein synthesis. In the production of hair, all of these steps are involved. Folate is found in many cereal and grain products, as well as legumes, leafy greens, and fruits.
Folate, like iron, aids in the production of red blood cells, which helps to keep skin, nails, and hair healthy. Folate deficiency can cause anemia and impede oxygen and nutrition transfer to hair cells.
6. Vitamin B-6 (Pyridoxal-5-phosphate)
As aforementioned, hair growth is a complex metabolic process involving thousands of chemical interactions. Vitamin B-6, also known as pyridoxal-5-phosphate, is involved in over 100 different metabolic activities. Protein synthesis is responsible for your hair's appearance. The lipids or oils produced by the scalp give beautiful hair its luster.
Vitamin B-6 is beneficial for hair loss because of its role in protein and lipid metabolism. Cheese, salmon, poultry, spinach, and whole-grain cereals are all good sources of vitamin B-6.
7. Vitamin B-5 (Pantothenic Acid)
Although biotin is the most well-known of the B-complex vitamins for hair growth, B5 or pantothenic acid is also beneficial. Vitamin B5 is found in many hair development products because it promotes hair growth. A shortage of inositol and pantothenic acid caused mice to grow hairless, according to scientists testing mice on a refined diet. Vitamin B5 is found in poultry, eggs, dairy products, almonds, meat, and potatoes, among other foods.
8. Vitamin A
Vitamin A assists with eyesight, especially in low light, as well as the creation and maintenance of healthy skin, teeth, and bones. It also generates pigments in the retinas of your eyes, which aid with vision. This is due to the fact that vitamin A is a necessary component of the protein rhodopsin, which is responsible for light absorption in retinal receptors.
Vitamin A also enhances your immune system and aids wound healing abilities. Although vitamin A deficiency is uncommon, it can cause symptoms such as dry eyes, poor night vision, skin issues, and diarrhea.
Another strong antioxidant is vitamin A. Alopecia areata patients were shown to have reduced blood levels of vitamin A and other antioxidants in one research. Supplementing with hair vitamins gummies filled with vitamin A may aid hair development by assisting in the maintenance of high antioxidant levels.
Remember that while Vitamin A is necessary for hair growth, too much of it might lead to the hair problems you're seeking to avoid. Hair follicles are overstimulated by too much Vitamin A, leading hair to reach the end of its development cycle prematurely.
In the human diet, vitamin A comes in two forms. Fish, dairy products, and meat, particularly liver, are good sources of preformed vitamin A, which is made up of retinol and retinyl ester. Alpha-carotene, beta-carotene, and beta-cryptoxanthin are provitamin A carotenoids that are transformed into vitamin A in the body. Plant pigments containing provitamin A carotenoids can be found in orange-colored fruits and vegetables such as carrots, sweet potatoes, pumpkins, and squash.
9. Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells and tissues from free radical damage. Free radicals are very reactive molecules that can damage DNA, RNA, and proteins. Vitamin E is also involved in the formation of blood cells, which are necessary for blood circulation and oxygen supply to all body tissues.
Despite the fact that vitamin E deficiency is uncommon, it can cause nerve and muscle damage as well as visual difficulties. This vitamin promotes hair growth by improving scalp circulation and decreasing free radical damage to hair follicles.
Although there are eight other types of vitamin E found in nature, alpha-tocopherol is the only one that fulfills human needs. Vitamin E concentrations in the blood are regulated by the liver, which absorbs vitamin E after it has been absorbed in various forms by the small intestine.
Vitamin E can be found in a variety of foods. Nuts, seeds, vegetable oils, and green leafy vegetables all contain alpha-tocopherol. Alpha-tocopherol is also added to a lot of morning cereals.
10. Iron
Iron is a vital mineral that is primarily involved in the formation of hemoglobin, a protein found in red blood cells that permits them to transport oxygen around the body, as well as to hair-growing cells.
The most prevalent type of dietary deficit is iron deficiency. Anemia is a disorder in which red blood cells are unable to transport oxygen throughout the body. Fatigue, pale complexion, shortness of breath, brittle nails, cold hands and feet, and hair loss are some of the signs and symptoms.
Iron promotes healthy circulation and transports oxygen and other necessary nutrients to hair follicles, which helps to promote hair growth.
Severe exhaustion, a loss of appetite, and brittle nails are just a few of the signs of iron deficiency. Hair cells that lack iron may be deprived of the oxygen and nutrients they require to grow correctly, resulting in loss of hair or brittleness.
Salmon, dried fruit, pork, spinach, and peas are examples of iron-rich foods that can be consumed without the use of supplements. Iron-fortified cereals are also an option. Vitamin C helps your body absorb iron more effectively, especially nonheme iron, so make sure you get plenty of it in your diet.
11. Hair Loss Due to Vitamin D Deficiency
While vitamin D's primary function is to keep calcium and phosphorus levels in the blood at appropriate levels, research has shown that it also aids hair development. Vitamin D is essential for immunological function. Immune systems can assault the body's hair follicles, causing hair loss and poor development.
Alopecia areata and alopecia totalis are examples of these autoimmune diseases. Vitamin D supplementation can assist to reduce inflammatory responses that might stifle hair growth.
When your skin is exposed to UV radiation from the sun, vitamin D is created endogenously. If you spend a lot of time in the sun, you probably don't require vitamin D supplementation. If you don't get out much or it's during the dark winter months, consider investing in a sun lamp or taking a vitamin D pill, as vitamin D aids hair development.
Vitamin D is not naturally present in many foods, however, it can be found in beef liver, salmon, and eggs. D2, which is derived from plant foods, and D3, which is produced by animals and the skin when exposed to sunshine, are the two most essential forms of this vitamin. Vitamin D3 is found in almost all the best hair vitamins.
12. Omega-3 Fatty Acids
One of the most essential fatty acids are omega-3 fatty acids. They must be taken through one's diet from fatty fish such as sardines, salmon, and mackerel, eggs, walnuts, flaxseed, or supplements, as they are not produced by the body.
Fish, flaxseed, and borage oils are all available as supplements. Omega-3 fatty acids make your skin look beautiful while also keeping your hair thick and full. Omega-3 fatty acids can help prevent hair loss, battle acne, lessen the risk of heart disease, and are essential for good brain activities because they fight inflammation. Omega-3 fatty acids help hair grow by lowering inflammation.
13. Hair Loss Due to Magnesium Deficiency
Cell division, growth, and function all require magnesium. Magnesium is involved in over 300 metabolic activities throughout the body, including hair development. Many enzymes, especially those involved in energy transfer and nucleic acid synthesis, require magnesium to function. Magnesium is also required for bone structural growth, as well as DNA, RNA, and glutathione synthesis (a vital antioxidant).
Magnesium is important for hair development because of its role in metabolism and metabolic responses. Especially in women going through menopause, hair loss or thinning may be exacerbated by a lack of magnesium. Along with normal muscle and nerve function, magnesium also aids in the maintenance of a healthy immune system. It also assists with protein and energy generation, as well as keeping your heart healthy and regulating blood glucose levels.
Nausea, weakness, exhaustion, vomiting, abnormal heart rhythms, muscle spasms, and hair loss are all symptoms of deficiency in magnesium.
Including plants and animals, magnesium can be found in a variety of foods. Magnesium can be obtained in almost all meals that include dietary fiber. Green leafy vegetables, nuts, legumes, seeds, and whole grains are examples. Magnesium is frequently included in fortified foods, the best hair vitamins for women, and morning cereals.
14. Hair Loss Due to Copper Deficiency
Copper is required for adequate iron absorption and metabolism, both of which aid in the formation of red blood cells in the body. As well as the maintenance of healthy bones, nerves, and blood vessels, copper is also required for immunological function.
Low copper levels may hinder the correct formation of red blood cells, denying hair cells a supply of nutrition. Copper is also required for the formation of melanin, the pigment that gives skin, eyes, and hair color, therefore a deficit could lead to premature greying.
15. Hair Loss Due to Selenium Deficiency
Selenium is an essential vitamin that can be found in foods including spinach, eggs, poultry, and yellowfin tuna but is not produced by the body. Selenium helps your joints, eyes, reproductive system, and immune system to function properly. It's also essential for hair development as a cofactor in a few enzymes.
Selenium also has antioxidant qualities, which means it can help counteract some of the damages produced by free radicals in cells and tissues. Selenium, in combination with zinc, promotes healthy hair growth by regulating hormone levels, metabolism, and hair production.
16. Hair Loss Due to Zinc Deficiency
Zinc is an important mineral that plays a role in cellular metabolism, protein synthesis, and immunological function in general. Hair loss, diarrhea, and eye and skin disorders are all symptoms of zinc deficiency. Zinc helps hair development and cellular replication. According to studies, people who suffer from certain types of hair loss have low zinc levels, and taking zinc supplements can help them grow their hair back.
Bottom line is that vitamins containing the essential elements can aid in the growth of healthy hair. If you have pattern hair loss, commonly known as androgenetic alopecia or female pattern hair loss, you may need to supplement your hair vitamins with GLOW Gummies from rite. They are formulated with a proprietary blend of beauty-focused vitamins, botanicals, and amino acids to promote fuller hair, stronger nails, and glowing skin.