Consuming a nutritionally balanced diet that includes vital vitamins can assist in preserving hair well-being. While further investigation is required, specific vitamins, such as D and E, may offer greater advantages than others.
Although there is no proof to indicate that singular vitamins can accelerate hair growth, deficiencies in particular vitamins can result in hair loss or fine, fragile hair. Adequate intake of each vitamin in the diet may help sustain healthy hair.
Researchers have conducted studies on how the following nutrients might facilitate hair growth:
- vitamins D
- vitamin E
- B complex vitamins
This article presents information on how these and other vitamins may promote robust, healthy hair.
Vitamin D
An individual can typically maintain hair health by consuming a balanced diet.
Supplementation with vitamin D may not have direct associations with hair growth, but a deficiency may affect hair health.
A 2019 review indicated evidence suggesting a relationship between vitamin D deficiency and alopecia areata, which may involve significant hair loss. Many studies in the review identified low levels of vitamin D in individuals with alopecia areata. Alopecia areata is an autoimmune disorder.
According to the review, some research also indicates that symptoms of alopecia areata may be exacerbated in individuals with reduced levels of vitamin D.
However, the authors of a 2016 study that gathered information from 55,929 women in the United States did not establish a strong connection between total vitamin D intake and hair loss in alopecia areata. There is also minimal evidence indicating that vitamin D can result in hair regrowth.
Some studies have found that diminished vitamin D levels may be correlated with female pattern hair loss, which is the most prevalent type of hair loss among women. However, additional studies are required to validate this potential connection.
More research is also essential to confirm the possible benefits of vitamin D for hair growth.
Obtaining sufficient vitamin D
The Office of Dietary Supplements advises that adults receive 600 international units (IU), or 15 micrograms (mcg), of vitamin D daily.
Nonetheless, many experts concur that this daily guideline is likely insufficient to achieve optimal blood levels, which most authorities agree fall between 30 and 60 nanograms per milliliter (ng/ml).
Individuals can ascertain their vitamin D levels and whether they are deficient by requesting a blood test from their physician.
Few foods supply significant quantities of vitamin D, but the following items are among the most substantial sources:
- fish, such as salmon or swordfish
- mushrooms
- egg yolks
- fortified orange juice
- fortified milk
Sun exposure is also crucial, as this enables the body to generate vitamin D. Individuals should remember to apply sunscreen, as excessive sun exposure over time can result in skin damage.
Vitamin D supplements are available for acquisition online, but individuals should always consult their physician prior to taking any vitamins.
That being stated, vitamin D supplements are generally considered safe, and instances of toxicity are exceedingly uncommon.
Nevertheless, administering vitamin D in excessively high amounts can result in toxicity that may lead to serious complications. An excessively elevated dose would exceed 50,000 IU or occur when blood concentrations of vitamin D surpass 150 ng/ml.
Incidents of vitamin D toxicity are usually associated with improper dosing. To avert issues, an individual should consult their physician to assess their vitamin D levels and recommend an appropriate dosage.
Consuming vitamin D alongside a meal that includes fat will enhance the absorption of this vitamin.