Essential Vitamins For Healthy And Strong Hair Growth - Tips To Follow

By Author: charlessmithtaylor
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Having thick hairs covered scalp fully is one of blessings that we get from the nature; its loss an indication for both women and men to start in on lotions, salves, vitamins, massage - even implants. Hair, in the cold light of science, is a three-stage phenomenon: It usually starts with a growth cycle followed by resting and then a shredding cycle.

The hair itself is dead; the living force is the follicle, in the scalp, from which the lock spring. On average, every day 30-40 hairs fall out is normal but more than that is a concern. So in that case, either you need essential vitamins for hair growth or consultation with dermatologists. But it would be better if you look at the following vitamins for maintaining hair growth. Here're the lists!

Vitamin D:
Lack of a proper amount of vitamin D can cause alopecia - a technical term for an autoimmune disorder that leads to excessive hair loss. Individuals tend to have with alopecia get a low level of vitamin D in their blood.

Vitamin D is thought to play a vital role in hair production or growth, however, most research focuses on vitamin D receptors as the ...
... actual role of this vitamin is unknown.

Food Sources: mushrooms, fortified juices, grains, fish, low fat fortified milk.

Recommended Dosages: Adults should get 600 international units, or 15 micrograms (mcg) of vitamin D daily.

Vitamin A:
All cells need vitamin A for growth - whether it's tissue or hair. It also helps skin glands make an oily substance called sebum that moisturizes the scalp and allows hair to look healthy.

If you're lacking this vitamin, then you must have overlooked the power of carrots and greens back in school. As these are some of the foods packed with vitamin A.

Food Sources: Carrots, spinach, milk, eggs, yogurt, red pepper, broccoli, peas, apricot, pumpkin, cod liver oil.

Recommended Dosages: 10,000 to 20,000 units of vitamin A per day for 2 months. 600 microgram is the recommended daily dosage of vitamin A through food or supplement.

Vitamin E:
Among all essential vitamins for hair growth, vitamin E is known to contain antioxidant properties to fight against free radicals, which means it reduces cell damage and may lead to flawless hair growth. This vitamin adds hairs an extra layer of protection and restores the lost shine. Some individuals even use vitamin E capsules to rub the oil onto the scalp for hair growth.

Food Sources: Nuts, peanuts, wheat grams, vegetable oil, hazelnuts, spinach, kale, and almonds.

Recommended Intake:
10 mg is the daily recommended dosage of intake for both men and women.

Vitamin B7:
Vitamin B7, also called Biotin helps break down proteins into amino acids necessary for hair growth. Biotin is also known to repair the damage caused by heat styling, sun, and chlorinated water. The supplements when used regularly result in thick and voluminous hair.

Food Sources: Almonds, cauliflower, sweet potatoes, spinach, broccoli, mushrooms, peanuts, walnuts, milk, salmon, avocadoes, raspberries.

Recommended Dosages:
The daily recommended dosage of vitamin B7 is 30 micrograms.

Vitamin C:
The ascorbic acid or popular vitamin C can aid in the production of collagen, an important part of hair's texture. It aids the production of antioxidants that fight free radicals. Vitamin C usually absorbs iron, an essential mineral for hair growth. This vitamin also prevents the hair from aging faster.

Food Sources:
Citrus fruits - lemons, oranges, tomatoes, broccoli, cauliflower, peppers, spinach, cabbage, guava, parsley, Brussels sprouts.

Recommended Dosage:
The recommended daily intake of vitamin C in the form of foods is 75 milligrams.

So we have rounded up some of the essential vitamins for hair growth. However, there you need minerals too for the strengthening of your hairs.

How Minerals Along with Vitamins Can Affect Your Hair in Growth?

Zinc:
Zinc is one of the most important drivers for your body to store physiological responses. It maintains the function of sebaceous glands on the scalp and repairs hair damage. Those who have lower Zinc levels experience male pattern baldness.

Food Sources: Nuts, pumpkin seeds, dairy products, legumes, meat, green beans, dark chocolates, and whole grains.

Recommended Dosage:
15mg is enough to intake Zinc for daily dosage.

Iron:
On the essentiality of minerals, Iron helps transport oxygen to your hair follicles. It also allows aiding your body to use protein to grow healthy hair. Iron gets absorbed by vitamin C benefitted for hair growth and shine.

Food Sources: Meat, spinach, oyster, green leafy vegetables, fish, and legumes.

Recommended Dosage:
Same as Zinc, 15 mg is only needed for daily Iron intake.

Wrapping Up:
Though lacking of these vitamins we have mentioned in this post could be the reason for hair loss, the external factor like stress, pollution, and lifestyle habits can be a matter of concern. So live your life stress-free in taking with essential vitamins for hair growth, along with minerals.
To Know More Visit -
https://www.onlinehealthmantra.com/medically-proven-essential-vitamins-for-hair-growth.html

Charles smith is well known blogger at Online Health Mantra. He majorly covers the topic related to health and its beneficial aspects. He also plays a vital role in the success of onlinehealthmantra.