hair growth

Best Vitamins For Hair Growth

Long ago, I had hair to my waist. After a bit too much dying and not enough heat protectant spray it drastically began to break a few inches from my scalp. I let it grow out to my chin, and proceeded to hack it all off. Then began the mission to grow my hair back to my waistline. In one year, it’s already past my shoulders. It’s more than the stated six inches per year that hair normally grows. Here are the best vitamins for hair growth that can help you do the same thing. 

Taking Prenatal Vitamins For Hair Growth

Prenatal vitamins are sold over the counter, and they are among the best vitamins on the market. If you’d like to use this tip to help your hair grow faster, make sure that they have biotin in them. Biotin, which is also called B-7. 

You’ll want to check the recommended daily allowance on the back of prenatal vitamins before taking them. Pregnant women have different nutritional needs, and taking too much of certain vitamins can cause adverse effects. 

Taking Biotin For Hair Growth

eggs

Biotin is touted as being the best supplement for hair growth again and again. What is Biotin, though? It’s actually a vitamin that is also referred to as B-7. (Because it’s called B-7 you may be getting plenty of biotin already and not know it.)

How Does Biotin Help Hair Grow?

There is limited research to support this, but the research there is supports that biotin can help hair grow. Two studies were performed in which participants were given either a supplement that contained biotin or a placebo. In both studies, the participants that took the supplement saw a significant amount of hair growth compared to those that did not. 

Recommended Daily Intake

It’s extremely rare for someone to have a biotin deficiency. Typically, we get the DRI from the food that we eat. Because of that, there isn’t a DRI. Instead, experts have weighed in to offer guidelines due to people taking supplements that have biotin in them, such as hair and nail vitamins. If you’re over ten years old, you can safely take 30-100 mcg per day. 

Foods That Have Biotin In Them

There are quite a few foods that have biotin in them. Foods with a higher level of biotin include, but are not limited to: 

  • Liver
  • Eggs, especially egg yolk
  • Soybeans
  • Cauliflower
  • Mushrooms
  • Almonds
  • Peanuts

Keep in mind that if you plan on increasing your biotin intake naturally that heat makes it less effective. Raw foods are best. 

Does Vitamin A Help Hair Grow?

spinach salad

Vitamin helps every cell grow, including the ones that you need for hair growth. Vitamin A is a necessary vitamin for the growth of hair, regrowth of skin cells, etc. Making sure that you get plenty of vitamin A is necessary if you want your hair to grow faster. 

Foods With Vitamin A

There are quite a few foods that have vitamin A in them to make sure that you get it from your diet. Foods with vitamin A include, but aren’t limited to: 

  • Sweet potatoes, which also have biotin
  • Spinach
  • Carrots
  • Kale

You can also look for foods that are high in beta-carotene. This is turned into vitamin A. (All of the foods above are packed with beta carotene.)

Beware Of Too Much Vitamin A

Problems from too much vitamin A aren’t likely if you’re making sure that you eat carrots every day, but this is highly likely if you’re getting your vitamins from supplements. Too much vitamin A can cause: 

  • Hair loss
  • Irritability
  • Headaches
  • Nausea
  • Vomiting
  • Kidney damage
  • Liver damage
  • Coma
  • Death

While it’s going to take a high amount to result in a coma or death, it is possible so you need to be careful when taking supplements. 

How Much Vitamin A Is Too Much?

You should stick to 700-900 mcg of vitamin A per day. More than this can result in toxicity, drastically harming your body instead of helping it. Although some people take more, it’s always better to be safe instead of sorry. 

Iron Deficiency Causes Hair Loss

red meat

Iron plays an important role in a lot of bodily functions. It helps transport oxygen throughout the body to help it function as it should, and that includes your hair. Unfortunately, this is one of the most common deficiencies, especially among women. You’ll also discover that it’s not commonly included in hair and nail vitamins even though an iron deficiency contributes to thinning hair and hair loss. 

Symptoms Of Iron Deficiency

I was anemic for years, and I’ve received the lecture regarding common symptoms to watch out for multiple times because too little iron for too long can result in quite a bit of damage, especially to your heart. Because I try to get my iron intake from my diet, I always keep track of what symptoms to watch out for in case I miss the boat. These are some of the most common symptoms of iron deficiency: 

  • Fatigue
  • Weakness
  • Headache
  • Dizziness
  • Pale skin
  • Cravings, such as ice chips
  • Being short of breath
  • Rapid heart rate

If you experience these symptoms along with hair loss, contact your doctor. They can determine if you have low iron with a simple blood test. 

Foods That Have Iron In Them

I try to get all of my iron from my diet. Thankfully, I enjoy red meat and love using spinach leaves for a salad. If you’re not one to take supplements, up your intake of these foods: 

  • Red meat
  • Spinach
  • Lentils
  • Eggs

You can also pick up iron supplements online or at your local pharmacy. They are sold over the counter, and most brands are affordable. 

How Much Iron Should You Get?

The daily recommended allowance for iron varies depending on your age and sex. This website has a comprehensive chart that can tell you exactly how much you should be getting. 

You cannot take more than 45 mg of iron per day safely. Too much iron can also cause health problems, such as liver and heart damage. This is because your body stores extra iron in your organs. Make sure that you don’t increase your iron intake in both your diet and through supplements to avoid getting too much iron. (This is one of the reasons that I choose to get mine through my diet if possible.)

FAQ

What vitamins are good for healthy hair?

B-7, which is also called biotin. Iron, and keep in mind your body needs vitamin C to absorb iron. Vitamin A is especially good for hair growth. Collagen helps increase elasticity. 

What foods help hair grow?

Foods that are packed with vitamin A, biotin, and iron. Red meat, eggs, carrots, sweet potatoes, spinach, kale, and lentils are all great for hair growth. 

Do hair vitamins really work?

Yes, they really do. Hair vitamins often include ingredients like biotin and vitamin A, both of which are essential for hair growth. Iron is also great for hair growth. You still need to eat a healthy diet, though. Your body needs additional vitamins, such as vitamin C, to absorb iron. 

How can I thicken my hair?

Thicken your hair naturally with a diverse diet that includes plenty of raw fruits and vegetables (heat makes biotin less effective) and increase your intake of vitamin D. Vitamin D is a common deficiency, but it’s thought to help create new pores for hair growth. 

In Conclusion

Helping your hair grow quicker than the average six inches per year can take quite a bit of research and thought, but if you include these vitamins you’re bound to see results. Remember, the healthier your diet is, the healthier your hair is.

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