Home Healthy Eating Vitamins for hair: amounts, source and benefits

Vitamins for hair: amounts, source and benefits

by Josephine Andrews
Published: Last Updated on 147 views

Biotin, niacin & Co. – they are considered important vitamins for the hair. Thanks to you, the hair remains supple, shiny and can grow healthily. Read more about vitamins for hair and how they work here.

Which vitamins are good for hair?

A human being has an estimated five million hairs in total, around 100,000 of which are on the head and contribute to the external appearance. Hair is made of keratin – a substance that also builds calluses and nails. On average, hair grows around 0.3 millimeters per day. At the same time, around 50 to 100 hairs fall out every day. This is perfectly normal.

In addition to minerals such as zinc , various vitamins are particularly important for hair: an adequate supply of these substances helps hair look strong and healthy and grow back well. They react very sensitively to a deficiency – as well as to stress and smoking, i.e. situations that can increase the vitamin requirement. We introduce you to the most important vitamins for hair.

Vitamin A

Vitamin A ensures smooth, strong hair. The fat-soluble vitamin, also known as retinol, also supports hair growth and has a positive effect on fat synthesis in the follicles – i.e. on the structures that surround the hair root. A lack of vitamin A can lead to hair growth disorders, among other things.

The German Society for Nutrition (DGE) recommends a daily intake of vitamin A of 700 to 850 micrograms per day for adults and young people aged 15 and over. In industrialized countries, the need for vitamin A can easily be covered through diet. Sweet potatoes, carrots, liverwurst, spinach , and kale are good sources, for example.

Too many vitamins can also lead to hair loss. An excess of vitamin A, for example, can be the reason for dry, brittle hair and increased hair loss.

Vitamin B

“B vitamins” refers to a group of several vitamins. They are the most important hair vitamins due to their diverse effects:

  • D-panthenol, a precursor of B5, improves the hair structure in shampoos and hair lotions and makes the hair easier to comb.
  • Vitamin B5 and especially vitamins B3 (niacin) and B6 (pyridoxine) make the hair strong, regulate sebum production, counteract inflammation of the scalp and are responsible for important metabolic processes in the hair root.
  • Biotin (also called vitamin B7 or vitamin H ) is known for its protective function of skin and hair. It maintains the shine of the hair and prevents split ends and inflammation of the hair roots.
  • Folic acid , also a B vitamin, supports cell division in the scalp hair so that it grows back healthy and strong.

If you take in too few B vitamins over a long period of time, your hair can become brittle and even fall out. A lack of vitamin B5 also promotes gray hair. Whether vitamin B12 can help hair grow back or stop hair loss has not been scientifically proven.

The recommended daily amount according to the DGE for young people from the age of 15 and adults is 40 micrograms of biotin and 11 to 17 milligrams of niacin per day. For pantothenic acid (B5), the DGE recommends five grams per day. For vitamin B6, it should be 1.4 milligrams (women) or 1.6 milligrams (men) daily. Adolescents and adults should consume 300 micrograms of folic acid per day and pregnant women 550 micrograms.

Biotin is mainly found in liver, legumes, nuts, mushrooms and spinach. Vitamin B3 is found in fish, dairy products, poultry and eggs, for example. Vitamin B5 is found in abundance in offal, eggs and whole grain products. The need for vitamin B6 can be covered by eating avocados, bananas, chicken and beef, potatoes and cabbage. Folic acid is found in tomatoes, asparagus, peas and wheat bran, among other things.

Vitamin C

Vitamin C promotes blood circulation in the scalp. Since it also increases the bioavailability of iron, it can support the metabolism at the hair roots. A lack of vitamin C can lead to structural damage or even hair loss.

The recommended daily amount of vitamin C for adults is on average 95 to 110 milligrams. You can cover the need through nutrition: Vitamin C is contained in rose hips, lemons, broccoli, peppers and oranges, for example.

Externally, vitamin C can lighten hair or strip hair of chemical color—it acts like a drugstore hair bleach. To do this, mix vitamin C powder in the same ratio with a hair treatment and apply the whole thing to dry hair. Now leave the mixture on for about 20 minutes and then wash your hair as normal. However, the effect cannot be compared to bleaching.

Vitamin E

Vitamin E protects hair from the effects of sun exposure, supports hair growth and makes hair stronger. If the body receives too little vitamin E over a long period of time, the hair becomes brittle, brittle and can fall out.

According to the DGE, the recommended intake of vitamin E for young people aged 15 and over and adults is between 11 and 15 milligrams per day. It is contained, for example, in wheat germ oil, raspberries , savoy cabbage, tomatoes and almonds.

Vitamin D

Vitamin D maintains the hair follicle cycle. This is divided into three phases: During the anagen phase, the hair grows, in the catagen phase growth stops until the hair finally dies and falls out in the telogen phase. The entire cycle can last up to seven years. In the case of a vitamin D deficiency, the individual phases become shorter and hair loss can occur.

Vitamin D is a special feature among vitamins. It can be ingested through food. However, the intake from food is not enough. However, vitamin D is also formed through exposure to the sun. So if you spend enough time outdoors, there is no need to worry about a deficiency. A daily walk is therefore important, especially in winter.

Which vitamins help against hair loss?

Hair loss is completely normal to a certain extent. If there are more than 100 hairs a day or if more hair falls out than grows back, doctors speak of pathological hair loss.

The reasons for this vary. In addition to a hereditary predisposition, stress and an unhealthy lifestyle can also promote hair loss. The human organism needs a balanced diet rich in vitamins in order to maintain cell formation. This is also important for hair growth.

So that the cells can grow quickly, they need certain nutrients, trace elements and vitamins. Which vitamin is missing in hair loss? The following vitamins are important for hair growth:

  • Vitamin A
  • B vitamins such as D-panthenol, vitamin B5, vitamin B3, vitamin B6, biotin and folic acid
  • Vitamin C
  • Vitamin D
  • Vitamin E

In addition, zinc, selenium , magnesium. Iron and L-cysteine ​​important.

With a balanced diet, a nutrient or vitamin deficiency is rather rare. Nevertheless, a deficiency can trigger diffuse hair loss. If no other cause can be identified, a blood test can help.

The intake of dietary supplements as a therapy against hair loss should always be discussed with a doctor – this also applies to special hair loss vitamins.

Read here what helps against hair loss .

vitamins for hair growth

Strong hair is the wish of many people. They often try to stimulate hair growth with dietary supplements or certain treatments. However, there are currently no means that have been proven to make hair grow faster. You should also not take additional vitamins and nutrients on your own – always consult a doctor beforehand.

Be sure to get enough vitamins A, C, D, and E, as well as B vitamins. Zinc, selenium, magnesium, iron and L-cysteine ​​are also important. With a balanced diet, you normally cover the need for all essential substances. If there is still a deficit, you can find out with a blood test.

Read more on how to make your hair grow faster .

Vitamins for the hair – apply or take?

First and foremost, nutrition is very important for healthy, beautiful hair: A balanced selection of foods ensures that all important nutrients such as minerals and vitamins are available for the hair. This can prevent or reduce many hair problems, from dull hair to hair loss.

However, sometimes it may be necessary to support the hair-friendly diet by taking vitamin supplements. If, for example, the absorption of nutrients in the intestine is restricted due to illness, as in the case of celiac disease, it can make sense to take vitamins for the hair in concentrated form. Talk to a doctor about this beforehand.

In addition, there are now some care products for external use that contain vitamins for the hair, for example oils, shampoos, hair lotions and treatment packs.

If you have chronic hair loss, you should see a doctor. It usually takes more than just vitamins for the hair.

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