The Role of Vitamin C & D For Healthy Hair - Amandean

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March 16, 2021 5 min read

In this article:

  • Vitamins for hair growth
  • Dietary sources of multivitamins
  • The best hair growth supplements

Which vitamins you should take forhair growth?

When we don't feed our bodies properly, they react in strange ways. Just like skin, ourhair health is very dependent on our overall health. Ourhair follicles need a variety of vitamins and nutrients to keep the hair healthy, silky, and strong, and to encourage faster growth in the future. Here are some signs that you're not getting enough:

  • Vitamin A:Vitamin A is necessary forhealthy hair growth by helping your scalp to produce sebum, the healthy oil that coats eachhair follicle. Consuming too much (like by taking too manydietary supplements) can have adverse side effects. So, it's recommended that you get your daily vitamin A through plenty of fresh fruits and vegetables.
  • Vitamin C:Vitamin C deficiencies, AKA scurvy, can lead tohair loss and even change the texture of your hair. Telltale signs that yourhair loss is being caused by scurvy are pinpoint bleeding aroundhair follicles (sometimes called strawberry legs) and alsocorkscrew-shapedhair follicles. On top of supporting theimmune system,vitamin C supplements may improve the overall texture and shine of your hair and can also make your other supplements more effective. Vit C works hand in hand withcollagen to make it more bioavailable, so you get more bang for your buck!
  • Vitamin E:Similar tovitamin C,vitamin E is anantioxidant that protects our hair from oxidative stress. Without it, hair can become dry, dull, and brittle. Interestingly, inone study people who supplemented withvitamin E for 8 months, experienced a 34.5% increase inhair growth. Taking too muchvitamin E can lead tohair loss, however. So it's best to get a healthy dose through your diet. Look for sunflower seeds, almonds, peanuts, leafy greens, pumpkin, asparagus, and bell peppers if you want a nice, glossy mane.
  • Vitamin B12:While there are many different types of vitamin B, and the popularhair growth supplement biotin is one of them,vitamin B12 is especially critical forhair growth.Vitamin B12 helps yourhair grow by increasing the production ofred blood cells, that in turn feedhair follicles and keep the scalp healthy. It also helps prevent a type ofanemia called megaloblasticanemia.
  • Collagen:Collagen is considered the primarybuilding block of the human body.Collagen promoteshair growth in a number of different ways. It is made up ofamino acids which are necessary for the production ofkeratin (what makes up ourhair follicles). Collagen is a key player in our scalp health. It strengthens the dermis in which the hair follicles are rooted, to help prevent the hair from thinning. More specifically,marinecollagen has also been found to be apowerfulantioxidant. It helps fight offfree radicals that can damage your hair and impedehair growth.
  • Iron: Iron deficiencies and anemia are common among premenopausal and menopausal women. This often leads to significant hair thinning and hair loss.Not eating enough iron-rich foods, and significant, menstrual blood loss can also cause iron-deficiency relatedhair loss.
  • Vitamin D: Low levels of vitamin D can make the hair become thinner or stop growing altogether. Not getting enough exposure to sunlight, obesity, having dark skin, not consuming enoughvitamin D through your diet, and diseases like Crohn's disease, cystic fibrosis, and celiac disease can all increase your risk ofvitamin D deficiencies.
  • Zinc:Not only can a zinc deficiency slow yourhair growth and cause thinning, it can also make your hair much more dry and brittle. Similar tovitamin D, zinc deficiencies can be caused by not getting enough from your diet. Additionally some may suffer from certain diseases that affect your body's ability to absorb it.
  • Selenium:Selenium is a rarely discussedantioxidant that protects your body, and especially your hair, from oxidative stress. It kills dandruff-causing fungus and is essential for the production of thyroid hormones, which help toregulatehair growth. In addition to not having enoughselenium, havingtoo much can lead to fatigue and dramatichair loss. Althoughselenium deficiencies are quite rare, they can be triggered by excess alcohol consumption, smoking, and taking certain birth control pills.

If you're not able to deduce what is causing yourhair loss, or if you just want to check in on how you're doing with vitamins and minerals,you can try an at-home, micronutrient test. These tests can report on your levels of various vitamins and minerals and reveal where you may be lacking. Additionally, if you're experiencing extremehair loss or a change in your skin/hair texture, consider visiting adermatologist. From there, it's just a matter of making better mealtime decisions or enhancing your diet with adietary supplement.

Source of multivitamins: Diet

All the above vitamins and minerals are important forhair growth. Some can be found in your diet, whereas others can be a bit harder to track down. If you want to make the most of yourhair growth supplements, fast track yourhair growth, and gethealthier hair nowandin the future, here's what we recommend eating and supplementing with:

  • Fish:Vitamins B,D, and E,omega-3s, and otheressential fatty acids
  • Mushrooms: B Vitamins
  • Egg yolks:Iron,magnesium, and zinc
  • Fortified milk: Vitamins A, B12, D, E,magnesium,selenium and zinc
  • Whole grains:B vitamins,antioxidants, iron, zinc, andmagnesium
  • Beef liver:Vitamins A and B, iron, andselenium
  • Beans:Folate, iron,magnesium, and zinc
  • Nuts: B and E vitamins,folate,magnesium, zinc, plant iron, andselenium
  • Avocados: Folate,magnesium, B complex vitamins,vitamin C, andvitamin E

TheBest Hair Loss Supplements

There are greatmultivitamins on the market packed with your typicalhair growth vitamins. These are a great option to ensure that you have a complete diet.

  • Collagen: Collagen is a must for a complete hair andskincare routine. It's what our bodies run on to preserve the strength and health of our hair, skin, and nails. Unfortunately, it can be hard to find in food. Furthermore, our bodies produce less and less of it as we age.Amandean's marinecollagen powder is agluten-free, pescatarian-friendly, and highly bioavailable supplement that you can add to your favorite drinks, smoothies, or snacks. Luckily, becausecollagen is a protein andbiotin is a vitamin, you can safelytake them together to support the overall health and appearance of your hair, skin, and nails!
  • Biotin supplements: You can also find many different gummies and capsules that contain biotin and folic acid (the man-made form of folate). Both of these are B complex vitamins that are especially useful for supporting hair, skin, and nails. Biotin has been found to help increase nail thickness and reduce skin rashes. But studies attempting to prove it beneficial for growing the hair and nails have been inconclusive. Biotin is a vitamin that can be found in many different foods, so supplementation isn't necessarily required, but it isn't discouraged either.

Summary Points

  • Our hair follicles need a variety of vitamins and nutrients to keep the hair healthy, silky, and strong, and to encourage faster growth in the future
  • The vitamins and nutrients necessary for optimal hair growth are vitamin A, vitamin C, vitamin E, vitamin B12, collagen, iron, vitamin D, zinc, and selenium
  • Low levels of vitamin D can make the hair become thinner or stop growing altogether
  • An at-home micronutrient test can report on your levels of various vitamins and minerals and reveal where you may be lacking



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