EVERYONE DREAMS OF BEAUTIFUL HAIR. You’ll be envious of the TV ads featuring Jennifer Aniston, Cat Deeley, and Davina McCall if you’re anything like me. Regularly taking vitamins and minerals can make your hair look great, making your friends want hair like yours! Obviously, picking the right hair products and eating a well-balanced diet is the first place to start!

However, there are many reasons to consider taking vitamins to improve your hair’s health. Minerals and vitamins are essential for many biological functions, including feeding hair follicles. This is where healthy hair starts its life.

You may actually have a lack of vitamins that nourish your hair and usually keep it healthy. Although hair masks and conditioners are great for long-term results, it is possible that you need to get more nutrients and vitamins – which can be done by changing your diet also.

So will taking vitamins really make a difference to your hair?
Hair needs certain vitamins and minerals to grow to its best. Hair loss can be caused by deficiencies such as biotin, iron, niacin and zinc.

Vitamins for hair growth & thickness.
Certain vitamins can improve hair structure. The most likely approach to enhance hair growth is to eat a healthy, balanced diet, rich in vitamins A, B, C, D and E which are all thought to encourage healthy hair development.

So how do you know which vitamins and minerals are best for your hair?
Although genetics, hormones and age can all have an impact on hair quality, let’s take a look at each vitamin or mineral and the benefits they offer to hair.

My top list of vitamins for your hair are:

Vitamin A
Vitamin A has a few benefits that can help with dull hair. Studies show vitamin A is known to stimulate the growth of new hair cells. Vitamin A can also cause your scalp to produce more oil, which can improve hydration and shine. Sebum is an oily liquid that helps maintain hair and scalp health.

Natural Vitamin A can be obtained by eating eggs, cod liver oil and carrots, as well as green leafy vegetables.

B Vitamins
Certain types of Vitamin B have been shown to directly affect hair growth by transporting oxygen to the scalp cells, which in turn stimulates the follicles.

Also, B Vitamins are very effective for that shiny Davina McCall look we all envy!

Biotin (vitamin B7), is a particularly effective form of Vitamin B for hair, it has been shown to increase keratin levels. It is a common component of many hair growth products.

Biotin should be obtained from our diet, but I like supplementing it. To ensure that you have enough, you can eat foods such as nuts, eggs and beans.

Side effects such as skin irritations, digestive problems, and even kidney damage can be caused by excess Biotin. If you have any concerns, it is best to consult your doctor rather than take any Biotin supplements – don’t just Google it!

Vitamin C
Vitamin C can boost your immune system, but it can also help with hair development. It helps our bodies to make collagen, which is a rich compound in amino acids that strengthen hair follicles. Vitamin C can be used to combat free radicals that cause damage to cells and slow hair growth. Vitamin C is found in top foods like Strawberries, Potatoes, Kiwis and Broccoli.

Vitamin D
Vitamin D, also known as the sunshine vitamin, is important for activating stem cells within hair follicles. Vitamin D regulates calcium and phosphate levels, ensuring strong hair and healthy skin.

You can eat more eggs and mushrooms, as well as oily fish, to increase your Vitamin D intake. You should also get a good dose of sunlight every day, but not too much. Supplements are a better way to increase your Vitamin D intake.

Vitamin E
Vitamin E is another vitamin that promotes cell renewal. It works by repairing damaged cells, which is basically how your scalp functions. Vitamin E can also be used to help dandruff-related problems. You can get more vitamin E by adding Almonds, Avocados and Sunflower Seeds to the diet. However, if this is not possible, you could take a good quality multivitamin.

Iron
Iron is essential for many body functions. It is crucial for red blood cells to transport oxygen around the body and to hair roots. Iron-rich foods are slow to be absorbed by the body. A lack of iron can lead to fatigue, exhaustion, and even serious anaemia.

So, try to consume more iron-rich foods such as spinach, kale, whole grains and shellfish. I enjoy a good cold Guinness occasionally too! Interestingly, Vitamin C-rich foods are known to help your body absorb iron more efficiently.

L-Lysine
This is a supplement that I actually take and which has many benefits. It helps to increase calcium absorption as well as aid in collagen formation. We all know the
anti-ageing benefits of collagen in skincare. However, this is also important for our hair.

L-Lysine may promote stronger and healthier hair growth. You can take it as a supplement to your diet or increase your intake of fish like salmon, cod, and sardines. Vegetarian sources include nuts and pulses, as well as Spirulina.

Omega 3s
Omega 3 oils are well-known for their ability to lower inflammation, fight depression, and protect the heart. But did you know that they can also be good for your skin and hair?

Some scientific studies have shown that Omega 3s can increase hair growth.
These can be supplemented or added to your diet with certain foods like oily fish, flaxseed, chia seeds and walnuts.

Protein
As I have mentioned before, hair is a pure protein (Keratin). This is why hair growth can be promoted by increasing your intake of protein. You can add eggs, nuts, cottage cheese, and cereals to your diet.

You can also add more protein to your diet by eating Greek yoghurt and legumes.

Zinc
Zinc is essential for the growth of cells in all parts of our bodies. Zinc also helps to maintain the oil resources in your skin. It ensures that your skin produces enough
sebum to moisturise your hair and nourish your skin. You can increase your intake of zinc by adding spinach, lentils, and pumpkin seeds to your diet.

I am always happy to hear from you. If you have any questions regarding this blog
or hair-related issues, feel free to drop me a message.

Nosheen. xxx