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| vitamins for silky hair |
Hair Vitamins: These are the 4 most important vitamins for silky hair
If you want shiny, bulky, and healthy hair, you should pay attention to sufficient vitamins for the hair. Otherwise, hair loss is imminent!
Rapunzel, Rapunzel, let your hair down: Shiny, full and long hair is no coincidence. Vitamins are essential for healthy hair growth. If there is a deficiency, this can lead to hair breakage and hair loss. We introduce you to the most important vitamins for beautiful, healthy hair and explain how you can prevent a vitamin deficiency.
1. vitamins for hair: vitamin A
Vitamin A - also known as retinol - strengthens the hair and keeps it beautifully supple. It also has a positive effect on hair growth and fat synthesis in the hair follicle. Plenty of it is contained in organic eggs, liver or salmon. Good to know: The precursor of vitamin A is beta-carotene and is found in many vegetables and fruits such as kale, pumpkin, carrots, spinach and peppers.
2. vitamins for hair: vitamin B
The group of B vitamins is extensive and the most important for Healthy Hair. It ensures a healthy scalp as the basis for beautiful, healthy hair and boosts the production of the sebaceous glands as well as metabolic processes in the hair roots.
Vitamin B2 ensures beautiful hair and healthy scalp and can be found in salmon, cheese or almonds. The ideal daily requirement is around 2 milligrams.
Vitamin B3 (also called niacin) strengthens the hair structure, regulates sebum production, protects the scalp from inflammation and coordinates metabolic processes in the hair roots. The vitamin is found in meat, fish, peanuts and dried apricots. 11 to 16 milligrams daily are recommended.
D-panthenol is a precursor of vitamin B5 and, as an additive in shampoos and lotions, has a soothing effect on the sensitive scalp and makes hair easy to comb.
Vitamin B5, also known as pantothenic acid, delays the graying of hair and is found preferentially in mushrooms, broccoli and liver. A deficiency of pantothenic acid prevents sufficient color pigments from being formed in the hair fibers. The result: gray hair sooner. The recommended daily dose is eight to ten milligrams.
Vitamin B7, also called biotin or vitamin H, is the beauty vitamin par exellence and protects against hair loss, provides more shine, prevents split ends and inflammation at the hair root. However, biotin not only supports beautiful hair, but also healthy skin and strong fingernails and is found in foods such as bananas, strawberries, spinach and whole grain products (oatmeal). The recommended daily amount is 0.25 milligrams of biotin per day. Those who permanently take too little biotin risk hair breakage and hair loss.
Folic acid improves the oxygen supply in the blood to the hair roots and thus counteracts hair loss. Folic acid, which belongs to the B vitamins, is found in cereals, asparagus and liver. Recommended daily intake is 0.16 to 0.4 milligrams.
3. vitamins for the hair: vitamin C
Vitamin C is known primarily for its stimulating effect on collagen production in the skin. But it also has a positive effect on hair growth, as it promotes blood flow to the scalp. At the same time, it increases the availability of iron in the bloodstream and supports metabolic processes in the roots. More tips for a sensitive scalp can be found here.
4. vitamins for the hair: vitamin E.
The antioxidant vitamin E protects against environmental influences such as UV radiation and hair loss. At the same time, it supports hair growth and and ensures strong hair. A daily amount of between 11 and 15 milligrams is recommended. A deficiency can lead to brittle and fragile hair. Sufficient vitamin E can be found in tomatoes, almonds or raspberries.
Other important nutrients for beautiful hair
Iron: The trace element must not be missing in the diet plan for healthy hair. An iron deficiency is one of the primary causes of hair loss. Iron is responsible for the transport of oxygen in the blood and thus supports many growth processes. An iron deficiency can be prevented by an increased consumption of lentils, spinach, soy and meat.
Zinc: This trace element supports hair growth by being responsible for the formation of keratin and collagen. Zinc is found primarily in legumes and nuts. A zinc deficiency can lead to hair loss.
Vitamins for hair: from the outside or from the inside?
An adequate supply of vitamins and trace elements such as zinc ensures healthy, shiny hair and is primarily achieved through a balanced diet of fruits, vegetables, meat and fish. However, those who do not like certain foods can also turn to dietary supplements. We are talking about so-called nutricosmetics. This includes capsules or drinking ampoules enriched with vitamins (biotin, zinc, etc.). Compared to creams or lotions, which (may) only have a superficial effect on the skin, capsules and the like are primarily intended to combat skin and hair problems from the inside out.
The decisive factor for their effectiveness is that the ingredients are bioavailable. This is because oral ingestion causes the active ingredients to be metabolized and distributed throughout the body via the blood.
A course of treatment over a period of four to twelve weeks is ideal. A shorter intake often does not produce any visible effects. Continuous consumption can very quickly lead to oversaturation from the supplements supplied.
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