The essential vitamins for the health of your hair

Hair is a fundamental part of our appearance and its loss or weakening can be a cause for concern. In this context, numerous studies have been done to understand the importance of vitamins for hair and, in particular, for alopecia .

Next, we will further explore which are the most important hair vitamins when it comes to preventing and reducing hair loss , as well as promoting hair growth.

What vitamins does your hair need?

There are several vitamins that play a fundamental role in maintaining healthy hair and preventing hair loss. These vitamins are vitamin A, vitamin D, vitamin E and the B complex vitamins.

Vitamin A

Of all the hair vitamins, vitamin A is crucial for the growth and development of hair follicles and for the production of sebum, which hydrates the scalp and keeps hair in good condition .

However, excessive intake of vitamin A can cause hair loss, so it is important to consume it in moderation and in the recommended doses.

You will find this vitamin in spinach, eggs, cheese and carrots.

Vitamin D

Vitamin D contributes to the activation of hair follicles and stimulates the growth of new hair.

Vitamin D deficiency has been linked to hair loss, so ensuring adequate intake of this vitamin is essential to maintaining healthy hair.

Vitamin D is present in egg yolk, sardines, salmon and mushrooms.

Vitamin E

Vitamin E acts as a powerful antioxidant that protects hair follicles from oxidative stress. Additionally , vitamin E improves blood circulation in the scalp, which encourages hair growth .

Lack of vitamin E can lead to dry and brittle hair, so including foods rich in this vitamin in your diet is beneficial for maintaining healthy hair. Vitamin E is found in nuts, wheat, soy and cereals.

Vitamins of group B

B complex vitamins , such as biotin (B7), niacin (B3) and pantothenic acid (B5), are essential for healthy hair growth and are therefore considered one of the most important vitamins for healthy hair.

Biotin, in particular, is frequently associated with hair health and is commonly found in hair growth supplements, such as Olistic . Biotin plays an important role in the production of keratin, a fundamental protein in the hair structure .

Some studies have suggested that biotin supplementation may improve hair thickness and reduce hair loss in people with certain types of alopecia.

On the other hand, niacin improves blood circulation in the scalp, while pantothenic acid strengthens hair follicles and prevents hair loss.

You will find these vitamins in foods such as peas, legumes and turkey, which have them in good amounts.

Other vitamins for hair

In addition to the above vitamins, others, such as vitamin C, zinc and iron, have been studied in relation to hair growth and alopecia, but the evidence of their effectiveness in treating alopecia is limited and inconclusive. unless there is a clear deficiency of these components .

What hair vitamins should I take?

While supplementation with hair vitamins may have potential to promote hair growth and treat certain types of alopecia, more research is needed to establish their effectiveness and determine appropriate doses. The important thing to ensure hair health is to eat a balanced diet that includes foods rich in vitamin A, D, E and B complex.

Although the vitamins we've named can support hair health, it's important to keep in mind that hair loss can be caused by a variety of factors, including genetics, hormonal imbalances, and underlying medical conditions . I always recommend consulting a health professional to obtain a proper diagnosis and personalized treatment plan for hair loss.