Most people experience hair loss at some point in their lives. And it can be upsetting and discouraging because hair is a crucial component of self-perception and self-confidence. As per estimates, 65 percent of men experience visible hair loss by the time they reach 35 and 80 percent by the time they are 80. Fortunately, there are a few remedies, like vitamins, to reduce hair shedding and restore your hair.

Why are vitamins essential for better hair?
Hair loss is typically a result of genetic, hormonal, and age-related factors. However, a lack of specific vitamins in the body could also trigger the problem. That is because vitamins are crucial for many bodily processes, including those of the cells that support the hair. The hair is made up of a protein called keratin. And vitamins and nutrients from the food can help boost your keratin levels. This can, in turn, strengthen hair follicles, increase cell turnover, and provide other benefits.

Junk food, bad eating habits, and psychological nutritional conditions like anorexia nervosa and bulimia can contribute to vitamin deficiencies. Although there is no scientific proof that vitamins promote hair growth, a shortage can result in hair loss and related problems. Many who use hair growth vitamins have seen notable improvements, which makes it a method worth trying.

Essential hair growth vitamins
There are several vitamins to stimulate hair growth. Below we have listed a few common ones that you can choose:

Vitamin A
Vitamin A is one of the most crucial hair growth vitamins that encourages hair development and helps maintain healthy hair. All body cells require vitamin A for growth, and hair cells are no exception. This vitamin aids in producing sebum, an oily material that can moisturize your scalp and maintain the strength and health of the hair.

Vitamin A deficiency can cause several health problems besides hair loss. So, it is also one of the finest vitamins for overall health. However, you should not consume too much vitamin A, as this can also contribute to hair loss. The best vitamin A sources are carrots, spinach, sweet potatoes, pumpkins, and kale.

Vitamin B
Biotin or vitamin B7 is another vitamin necessary for healthy hair. Since biotin deficiency can cause problems like hair fall, the nutrient is used as a treatment to manage the problem. However, biotin deficiency is rare because it is naturally present in many foods. Another B vitamin, vitamin B12, is also essential as it helps with the production of red blood cells (RBCs), which deliver oxygen and nutrients to your scalp and hair follicles.

Foods like meat, fish, shellfish, nuts, whole grains, and dark leafy greens can provide sufficient B vitamins. These are also the best choices for hair development if you suffer from hair thinning and other hair complications.

Vitamin C
Did you know that free radical damage prevents hair growth and causes your hair to age more quickly? Do not panic, though, because vitamin C is a potent antioxidant to save your hair from oxidative stress by free radicals. This vitamin also aids the body’s absorption of iron, a mineral crucial for healthy hair growth. Further, it is necessary for the body to produce the protein collagen, which is essential for maintaining hair structure.

The best sources of vitamin C are guavas, strawberries, peppers, and citrus fruits. Besides helping with hair growth, these foods boost the immune system, so they are must-haves in your meal plan.

Vitamin D
Vitamin D stimulates existing and new hair follicles, making it one of the most effective options on this list of the best natural hair growth vitamins. The body’s ability to make new hair can be severely hampered without sufficient amounts of vitamin D. Interestingly, the autoimmune disease known as alopecia, which results in bald spots on the scalp, is also associated with vitamin D insufficiency. So those with this health condition should definitely consider this hair growth vitamin.

Fatty fish, cod liver oil, and mushrooms like maitake, morel, chanterelle, oyster, and shiitake are excellent sources of vitamin D. Foods like yogurt and soy are other suitable options.

Vitamin E
Vitamin E is an antioxidant that, like vitamin C, aids in preventing oxidative stress. Considering it is another useful vitamin for hair development, those who experience hair loss should add foods like almonds, spinach, avocados, and sunflower seeds to their meals. Vitamin E is also available in the form of chewables.

Nutritional deficiencies can fuel the fire, making hair loss a difficult condition to manage. But thankfully, the above points make it clear that specific foods have vitamins that help stimulate hair growth and strengthen the hair. However, it is advisable to include these foods and vitamins in the meals only after seeking professional advice. Also, remember that excessive amounts of vitamins and nutrients might harm your health and be counterproductive.