Our hair, like our skin, does not take care of itself, but needs to be hydrated and cared for from the inside and outside to minimize the ravages of pollution, humidity, climate, Sun, stress, changes. hormonal, etc. This is why we are going to identify the best vitamins to strengthen hair.
We all want to have a great hair (as La Vecina Rubia says), but there are few who dare to invest in it. Apart from using a good shampoo without parabens or chemicals, making correct use of conditioners and masks, as well as the hair dryer, and essential oils, we can also supplement ourselves to enjoy a great hair in a few weeks.
Importance of vitamins
Vitamins to strengthen hair are important because they give us that extra help that we often lack and we do not know how to obtain it. The market is full of vitamin supplements, both individual such as vitamin C, folic acid (B9) or the famous vitamin B12, as vitamin complexes where even minerals are sometimes included.
In general, a balanced and varied diet rich in green leafy vegetables, vegetables, legumes, fruits, seeds, and some meat such as turkey, chicken, salmon, tuna, is usually enough to be complete in terms of vitamins, proteins and minerals. (The same and even better results can be obtained in vegan and plant-based diets)
We do not recommend supplementation unless it is a specialist, after carefully evaluating us, who recommends a complete vitamin or a supplement of a specific vitamin.
Best vitamins to strengthen hair
When it comes to hair, there are many factors involved, one of them being genetic inheritance. That is, having fine, thick hair, a small amount, a lot, the color, and even if we have an oily scalp or not. But everything can be improved thanks to the vitamins that we are going to indicate below:
Vitamin A
Be very careful with this vitamin. It’s good, but it’s not suitable for everyone, much less those with oily hair or a sebum-related scalp condition.
Vitamin A is used by our cells to produce sebum and keep the scalp hydrated. In the case in which there is a deficiency of vitamin A in the body, the hair will stop growing and will be drier and more brittle.
The body needs around 700 mcg of vitamin A per day, but the amount of supplementation must be indicated by a specialist doctor, otherwise we may suffer alterations and side effects.
Vitamin B group
Among the vitamins to strengthen hair are those of group B and within we have B3, B6, B7 and B12, as the main ones.
With respect to the B vitamins, there is one in particular that, for sure, is familiar to us and that is biotin, also known as vitamin H or B7. Biotin deficiency is associated with hair loss, so taking it favors the growth of hair, skin, nails and helps the body metabolize fats and carbohydrates.
Another key vitamin is B3 and it is essential to nourish the scalp, which is why it is considered an effective aid if we want our hair to grow.
Vitamin C
This vitamin is perfect for the whole body due to its high content of antioxidants, but focusing on hair, vitamin C helps us maintain our natural color and prevents hair loss. Another essential function of vitamin C for hair is that it promotes blood circulation, thus improving the health of the scalp and hair in general.
What the human body needs is about 80 mg of vitamin C with a maximum of 2000 mg, but the exact amount of supplementation must be indicated by a doctor, since the side effects we face are not few or weak.
Vitamin E
Very important, because it helps us oxygenate the blood and improves blood circulation in the scalp area. The union of these two characteristics favors hair growth .
Vitamin E in excess can lead to intoxication, so it is better not to exceed 15 mg daily, which is the maximum amount. If we have a well-balanced diet, we should not supplement, but if we do, it should be with a medical prescription and without overdoing it.
Vitamin D
Yes, the one that helps the absorption of calcium and of which it is better not to spend more than 15 mcg, or we may suffer some of the side effects that we leave at the end of this text.
Vitamin D is beneficial for hair because it is responsible for making hair grow , ensures its good health (shine, softness, more moldable, etc.) and significantly improves its visual appearance. In addition, vitamin D, as we have already said, reaches out to the body to help absorb other nutrients such as calcium, which is key for bones, teeth and hair follicles.
Can vitamins prevent hair loss?
As in almost everything that happens in the body, it must be teamwork, that is, not only vitamins come into play, but also some minerals such as iron, copper, zinc and magnesium.
This, together with a balanced and varied diet, using the right products, not making excessive use of dryers, irons and other elements that irritate the scalp and damage the hair fiber and trying to moderate the use of dyes and abrasive treatments , will make the health of our hair is much better thus avoiding hair loss.
It is best to have a professional recommend the supplement to us, instead of self-medicating ourselves. Vitamin and mineral excesses have very unpleasant side effects.
It is also important to know the genetic factors , that is, if we have a high probability of hair loss over the years or not.
If we notice that hair loss is abundant and there is no apparent reason, we should go to a dermatologist to have our scalp examined, or go to a hair center specialized in anti-hair loss treatments. We must say that these centers do not work miracles, but are based on data and analysis of our hair and scalp, where DNA is the boss.
Contraindications of vitamin supplements
If we eat a well-rounded and varied diet, vitamin supplements to strengthen hair, or with any other excuse, can become a double-edged sword . By making a varied and balanced intake of fruits, vegetables, vegetables, seeds and others, we are feeding our body with everything it needs to function properly in its day to day.
Therefore, if we supplement, we are creating an excess of vitamins and minerals and creating imbalances that can make us have a very bad time.
For example, some of the side effects are: heartburn, diarrhea, vomiting, dizziness, nausea, drowsiness, insomnia, abdominal bloating , headaches, redness of the skin, increased calcium levels in the blood, weakened bones , skin dryness, chapped lips, idiopathic intracranial hypertension, muscle weakness, risk of liver toxicity (vitamin E, B3 and D), blood clots, blurred vision, kidney problems, calcium stones , bone pain, etc.