Hair reflects what’s happening inside the body and is highly sensitive to nutrient deficiencies. Hair follicles are among the most active cells in the body, constantly dividing to produce new strands. A consistent supply of nutrients is essential for this process, and deficiencies can weaken follicles, causing thinning and slower growth.
اضافة اعلان
Here are six key vitamins that support hair health:
Biotin (Vitamin B7)
Essential for keratin production; deficiency leads to weak, brittle hair.
Sources: egg yolks, nuts, seeds, sweet potatoes, avocado, salmon, sardines, and omega-3-rich foods.
Adults need about 30 mcg daily; supplements can help under medical supervision.
Vitamin D
Supports new follicle formation and maintains existing follicles.
Produced in the skin via sunlight (15 minutes in the morning recommended).
Dietary sources: fatty fish (mackerel, tuna) and mushrooms; supplements if deficiency persists.
Vitamin E
Acts as an antioxidant, protecting follicles from oxidative stress and promoting a healthy growth environment.
Sources: almonds, spinach, sunflower seeds, avocado, and olive oil.
Vitamin C
Crucial for collagen production, strengthening hair from root to tip.
Enhances iron absorption, important for preventing hair loss, especially in women.
Sources: citrus fruits, bell peppers, strawberries, kiwi, and broccoli.
Vitamin A
Helps produce sebum, keeping the scalp moisturized and healthy.
Both deficiency and excess can harm hair growth.
Sources: beta-carotene-rich foods like carrots, sweet potatoes, and pumpkin.
B-Complex Vitamins
Work together to support hair growth:
B1 (Thiamine): improves blood flow to follicles.
B5 (Pantothenic acid): prevents hair thinning.
B6: helps produce melanin, giving hair its color.
B12: supports red blood cell formation, delivering oxygen to follicles.
Sources: whole grains, leafy greens, lean meats, eggs, dairy, nutritional yeast (especially for vegetarians). Supplements may be needed for B12 deficiency, common among vegetarians.
Signs of Vitamin Deficiency in Hair:
Excessive shedding, brittleness, slow growth, and dull appearance. Iron deficiency often causes shedding, while B-vitamin deficiencies can make hair appear lifeless.
Maintaining a balanced diet rich in these vitamins is key to keeping hair strong, shiny, and healthy.
