Which vitamins are important for hair health?

 

Maintaining healthy and shiny hair requires daily care and intake of certain vitamins and minerals to ensure its growth and strength. The lack of certain vitamins and minerals , among which vitamin D, zinc and iron are leading causes of hair loss . Some of these nutrients are important to take extra to maintain good hair health:

Vitamins of group B

The lack of riboflavin - vitamin B2, biotin - vitamin B7, folic acid - vitamin B9 and vitamin B12 cause accelerated hair loss . Low levels of riboflavin are observed when following weight loss diets that are low in calories. Older age and a vegan diet are associated with an increased risk of vitamin B12 deficiency. In order to preserve the shine and strength of the hair, it is important to take B vitamins .

Vitamin C

Vitamin C - ascorbic acid is a powerful antioxidant that plays a key role in hair health. This vitamin contributes to the synthesis of collagen , which contains amino acids that build keratin - an essential element in the hair structure. In addition, vitamin C favors the absorption of iron in the body. Optimal levels of ascorbic acid contribute to effective protection of the hair from oxidative stress , which leads to hair loss.

Vitamin D

Vitamin D deficiency leads to accelerated hair loss. This vitamin is metabolized in the skin by keratinocytes - the cells that ensure the synthesis of keratin . With low levels of vitamin D, the keratinocytes in the hair follicles regulate hair growth and its natural renewal is impaired. Recent studies have shown that a deficiency of this vitamin is associated with an increased risk of hair loss and the autoimmune disease alopecia areata, in which entire strands of hair fall out.

Iron

Iron is important for the synthesis of hemoglobin, which ensures the transport of oxygen in the tissues and stimulates the recovery of cells, even those that ensure the growth and renewal of hair . Hair loss due to iron deficiency is reversible and is quickly responded to by supplemental iron intake.

Zinc

Zinc is another key mineral that, in addition to hair health, also contributes to the maintenance of immune function , DNA synthesis and wound healing. Zinc deficiency can lead to hair loss. Low levels of zinc have been found in the autoimmune disease alopecia areata.

 

References:

https://www.healthline.com/nutrition/best-vitamins-hair-growth#how-we-chose

https://www.webmd.com/connect-to-care/hair-loss/vitamin-d-deficiency-and-hair-loss

https://www.healthline.com/health/iron-deficiency-and-hair-loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861201/