7 Potent Vitamins for Thin Hair

7 Potent Vitamins for Thin Hair
A strong and thick mane adds beauty to your face. The problem of thinning hair is not associated with any age or gender, as anyone can suffer from this problem at any point of time in their lives.

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It gets triggered due to various reasons like stress, unhealthy lifestyle, hormonal fluctuations, prolonged illness or any other health issue. Just like other body parts, our hair also needs a healthy nutritious diet. Vitamins are an essential part of the nutritious diet for healthy hair. Vitamin A, B3, E, K are such vitamins that promote hair growth and strengthen your strands. Here is a list of vitamins and their sources that you can include in your diet to prevent thinning of hair and make them stronger and healthier.

1. Vitamin A
Deficiency of vitamin A may lead to severe hair fall and hence results in thin strands of hair. This vitamin is generally known to promote eye health. Besides this, vitamin A is essential for healthy strands as it fights free radicals that cause hair fall. It promotes the secretion of sebum that is required to lubricate the scalp. The rich sources of vitamin A are spinach, carrot, peaches, mango, apricots, eggs, cod liver oil, calf liver, chili and cayenne pepper, broccoli, etc. The supplements can also be taken to overcome the deficiency of vitamin A in the body.

Caution: Take supplements only after consulting a doctor as excessive intake of vitamin A may lead to further hair fall and other side effects.

2. B- Vitamins
Vitamin B-complex includes some of the best vitamins to prevent thinning of hair. They are explained below

-Biotin or Vitamin B7 is highly effective for hair fall treatment. It helps break down the consumed protein that is required to form keratin. Also, it adds volume and shine to your thin and damaged hair. The natural sources of this vitamin include barley, organ meats, egg yolks, milk, wheat bran, spinach, broccoli, kale, mustard greens, soy, etc. You can consume these foods as much as possible. You can also take supplements to balance the vitamin level in your body. The recommended dose for an adult is 30 mg, daily.

-Vitamin B3 or niacin is another useful vitamin for hair. It improves the health of scalp, repairs damaged hair and thus promotes hair growth. It does so by improving the blood circulation in the scalp and locking moisture in the follicles. This will, in-turn, prevent dandruff and dry hair. The natural sources of this vitamin include peanuts, brewer’s yeast, fish, tuna, sunflower seeds, etc. The supplements are available in tablet and capsule form. The dosages depend on the age of the person. For an adult man (above 18 years), it is 16mg per day, while that for an adult woman, is 14mg per day. It also varies for a pregnant woman and breastfeeding woman, 18mg and 19mg respectively.

-Vitamin B5 or pantothenic acid is another vitamin that reduces hair fall, removes dead skin and adds volume to hair. Thus, nourishes the hair follicles and helps reduce the damage caused due to aging. To increase the intake of vitamin B5, include egg, sweet potato, sunflower seeds, avocados, legumes, kale in your daily diet. Moreover, you can also take a daily dose of 25- 50 mg of vitamin B5 supplements.

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-Unlike vitamin B5, vitamin B12 prevents premature hair loss. It helps the formation of red blood cells which is very essential for hair growth. It is very essential to have a balanced level of this vitamin in the body as deficiency of vitamin B12 makes your strands dull and undernourished. On the other hand, a higher level of vitamin B12 will inhibit the hair growth. To maintain the proper amount of this vitamin in your body, you can consume meat, egg, dairy products, poultry, etc. The supplements can also be taken after consulting a doctor.

Caution: Avoid consuming higher dose of vitamin B3 without consulting a doctor. Also, do not further use its supplements if any problem persists.

4. Vitamin C
This is another water soluble vitamin that prevents thinning of hair. This vitamin is responsible for the production of a compound called collagen that is not only important for the skin but also for hair. It fights free radicals that makes your hair weak, dull and dry. It improves the blood circulation in the scalp too and thus, helps provide essential nutrients and minerals to it. Deficiency of this vitamin also makes follicles brittle. Bell-pepper, cauliflower, strawberries, lemon, tomatoes, zucchini, celery, broccoli, citrus fruits, etc., are rich sources of vitamin C. Supplements are also available that can be taken with a proper prescription.

5. Vitamin E
Vitamin E (or alpha-tocopherol) helps maintain a healthy scalp. When combined with other vitamins, it encourages new hair growth. Besides this, vitamin E regularizes the blood circulation level and increases oxygen supply in the body. Olives, tomatoes, broccoli, almonds, avocado, dark leafy greens, etc., are a good source of this vitamin. Moreover, you can also use its supplements to enhance the volume of your hair. The best way to use vitamin E capsules is to cut them and apply the gel directly onto the scalp. This will effectively solve the problem of hair thinning and premature graying.

6. Vitamin K
Vitamin K strengthens the hair and thus, helps reduce hair fall and give you a fuller mane. The natural sources that are rich in this vitamin include oatmeal, lettuce, cabbage, wheat, yogurt, spinach, broccoli, kale, mustard greens, etc.

Note: Use vitamin K supplements only after consulting a doctor.

7. Vitamin D
As stress is one of the main reasons for hair loss and vitamin D reduces the level of stress, it is, thus, helpful to treat damage of hair follicles. This vitamin does not help grow new hair but, prevents damage of existing follicles by awakening the dormant ones. The best and natural source of vitamin D is sunlight. The foods that can be consumed to maintain vitamin D levels include butter, egg, cheese, fatty fish like tuna, mushroom, grains, etc.


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