Hair and scalp not only represent a physical barrier that protects our skull and our skin. They also have social and emotional value for many people . Many of us look for different ways to care for it, either naturally or through medication.
In this sense, there are various vitamins for hair that are interesting for us. But which of these supplements are genuinely good for our hair, and which are not? Next, we will describe it to you.
What are hair vitamins?
Hair growth and hair loss are governed by a physiological cycle, which in turn depends on bioavailable concentrations of vitamins, minerals, fatty acids, and much more .
On the other hand, hair follicles are holes located in our skin. In this case, the scalp. These holes are lined with undifferentiated pluripotent cells , whose growth is also determined by physiological cycles. (1)
In this sense, hair growth begins from the bulb in the depths of the hair follicle, during an anagen phase that lasts for months or years. Then comes the catagen or transition phase . Finally the telogen or quiescence phase , where it can remain from months to a year.
Note: Apparently, our diet can be another factor in the duration of each phase. So, taking care of our hair starts from the food we eat .
Best vitamins for hair
Next, we will describe some of the best vitamins used to prevent hair loss, strengthen it and even benefit our skin and nails:
1. Vitamin A
Vitamin A is essential for normal hair development in the anagen phase. In fact, in an animal study published in the journal Experimental Biology and Medicine , researchers observed that high doses of vitamin A supplementation increased the number of growing hairs. (two)
On the other hand, the formation of sebum, a natural lubricant that provides hair shine and resistance , also depends on the concentrations of retinoic acid (the active metabolite of vitamin A). (3)
You should know: Some foods loaded with this nutrient that you should add to your diet are sweet potatoes, carrots , pumpkins, eggs, milk, yogurt , and fish oil (they are also a source of other nutrients, omega-3s ).
2. Vitamin E
Vitamin E has antioxidant properties . In this sense, a study carried out in individuals with alopecia (baldness), allowed us to observe that the levels of antioxidant enzymes such as glutathione peroxidase are decreased.
On the other hand, they demonstrated higher levels of free radicals and oxidative stress. In this sense, tocotrienols, a family of vitamin E, help protect the scalp from oxidation, particularly against the UV rays of the sun . (4)
To highlight: Vitamin E can be included in your diet through natural ingredients such as sunflower seeds, almonds , spinach and avocado or through commercialized supplements.
3. Vitamin C
Vitamin C is not only another important antioxidant, it is also beneficial for the health of our skin and nails . The deficiency of this generates scurvy, characterized by hair loss, spontaneous bleeding and weakness. (5)
This is because this nutrient is a cofactor in the synthesis of collagen , one of the most important supporting proteins in our body. In addition, vitamin C improves the intestinal absorption of iron and other minerals , also important factors for hair health and preventing hair loss.
Note: Citrus fruits are the easiest way to receive vitamin C, particularly from orange, tangerine, and lemon .
4. Vitamin D
Among other vitamins for hair, we have the active form of vitamin D , also called calcitriol . It has the particularity that it also acts as a hormone capable of inducing cell growth and differentiation , including hair follicles.
Notable: In animal studies, inadequate expression of calcitriol (vitamin D) receptors decreases hair health in rodents, especially those with alopecia areata , a type of baldness caused by autoimmune mechanisms. (6)
It should be noted that calcitriol or vitamin D is necessary to regulate the immune response of T and B lymphocytes, inhibiting the secretion of autoantibodies and decreasing inflammation .
5. Vitamin B
Among the family of B vitamins, the most notable to prevent hair loss, strengthen it and make it healthier, are riboflavin (vitamin B2), pantothenic acid (vitamin B5), vitamin B6 , biotin (vitamin B7), and folate . (b12 vitamin).
Each participates in different steps in the synthesis of nucleotides (the main component of cellular DNA), transport and synthesis of proteins (collagen and keratin), lipid metabolism (sebum formation), glucose and other metabolites in the body.
Important: Biotin deficiency can cause weakening of the nails, hair loss and inflammation of the skin (dermatitis). Folate deficiency also interrupts the growth and differentiation of epithelial tissue (nails, hair, etc.) and red blood cells (less oxygen uptake in the circulation). (7)
What other compounds strengthen hair?
Vitamins are not our only allies. Other nutrients that we can find naturally or in supplements can strengthen and help take care of the health of our hair. Next, we will explain some:
1. Collagen
It is the main structural protein of connective tissue in our body . We can find it in our skin, nails, hair, heart tissue, tendons, etc. It represents 25-30% of the extracellular matrix, that is, the tissue that supports the cells.
Collagen treatments favor the growth of the hair shaft, improve its strength and appearance, stimulate healing and hydration. In addition, it stimulates the synthesis of other proteins, such as fibrin and elastin. (8)
You should know: This treatment can be found in the form of capsules or naturally in foods, such as red meat , chicken and fish .
2. Folic acid
It is another form of folate (which we talked about earlier). This supplement is closely related to DNA synthesis and cell differentiation , including those that make up our hair and red blood cells.
Important: An ideal circulation is essential, so transporting oxygen and nutrients allows the follicle to supply the hair with what it needs to stay strong. Some natural sources of folic acid are broccoli, spinach, almonds, and strawberries .
3. iron
Iron, like the previous supplement, is also essential for the oxygenation of the scalp and hair . Iron binds to the heme group of erythrocytes (red blood cells), forming hemoglobin.
Note: This globular protein has a high affinity for oxygen, allowing its transport. In this sense, rich sources of iron include red meat, eggs, spinach and grains (especially lentils).
4.Zinc
The global zinc deficit is a public health problem of great importance. Among the most frequent symptoms is hair loss (as well as weakening of the nails). (9)
For this reason, zinc treatment favors hair growth , particularly in pathological conditions such as acute telogen effluvium (temporary hair loss caused by acute and prolonged stress).
To highlight: Among the foods rich in zinc are oysters, beef, mushrooms, spinach , broccoli, kale and garlic.
5. Omega-3
It is a type of lipid that is essential for our body and offers many advantages such as modulation of the immune system, antioxidant, anti-inflammatory, lowers low-density cholesterol, and so on. (10)
You should know: Fish (such as salmon, sardines, and tuna) contain large amounts of these polyunsaturated fats. Other sources include sunflower oil, almonds, and tofu .
Key Findings
- Our hair, like any other epithelial tissue, requires vitamins and minerals to grow strong and healthy .
- Among the vitamins for hair we have vitamin A, group B, C, D and E.
- These vitamins act as enhancers of the growth and differentiation cycles of hair cells, as well as antioxidants.
- The consumption of vitamins is not the only type of care, treatment with supplements is a valid option for certain people.
- The consumption of collagen offers the best benefits , not only for your hair, but for the rest of your body.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.