Do you want healthy, shiny hair? Of course you do! Who doesn’t? Hair health can be boosted with vitamins and minerals. In this blog post, we will discuss the importance of vitamins and minerals for hair health, and we will provide a list of the best vitamins and minerals for healthy hair. Keep reading to learn more!
As we age, our hair can become dull and brittle. This is why it is important to take care of our hair and give it the nutrients it needs to stay healthy and strong. Vitamins and minerals are required to boost hair health.
1- Vitamin A:
Vitamin A is important for hair growth. It helps the skin produce sebum, which is an oily substance that helps keep the scalp healthy and prevents the hair from becoming dry and brittle.
Vitamin A can be found in carrots, sweet potatoes, spinach, kale, eggs, and dairy products.
Recommended Daily Intake: 700-900 micrograms
Upper Limit: 3000 micrograms
Side Effects: Vitamin A is safe at the recommended levels, but taking too much can cause side effects such as dry skin, headaches, and nausea.
Pregnant Women: should not take more than the recommended daily intake of vitamin A.
2- Vitamin E:
Vitamin E is an antioxidant that helps protect the scalp and hair from damage caused by free radicals. It also helps keep the hair moisturized and prevents dryness.
Vitamin E can be found in nuts, seeds, olive oil, and leafy green vegetables.
Recommended Daily Intake: 15 milligrams
Upper Limit: 1000 milligrams
Side Effects: Vitamin E is safe at the recommended levels, but taking too much can cause side effects such as diarrhea, fatigue, and nausea.
Pregnant Women: should not take more than the recommended daily intake of vitamin E.
Read More: Home Remedies to Get Rid of Grey Hair: 9 Natural Solutions
3- Vitamins B:
There are eight different types of vitamin B, and all of them are important for hair health. Vitamin B helps the body produce keratin, which is a protein that makes up the hair shaft.
Vitamin B can be found in whole grains, leafy greens, nuts, seeds, and egg yolks.
Recommended Daily Intake: 1.4mg a day for men. 1.2mg a day for women.
Vitamin B12: 0.001 milligrams
Folate (Vitamin B11): 400 micrograms
Side Effects: Vitamin B is safe at the recommended levels, but taking too much can cause side effects such as skin rashes, headaches, and nausea.
Pregnant Women: should not take more than the recommended daily intake of vitamin B.
4- Vitamin C:
Vitamin C is important for hair health because it helps the body produce collagen, which is a protein that gives the hair its structure. Vitamin C also helps protect the hair from damage caused by free radicals.
You can find Vitamin C in citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts.
Recommended Daily Intake: 75-90 milligrams
Upper Limit: 2000 milligrams
Side Effects: Vitamin C is safe at the recommended levels, but taking too much can cause side effects such as diarrhea and nausea.
Pregnant Women: should not take more than the recommended daily intake of vitamin C.
5- Vitamin D:
Vitamin D is important for hair health because it helps the body absorb calcium, which is necessary for healthy hair growth. Vitamin D also helps protect the scalp from damage caused by free radicals.
Fatty fish, egg yolks, and fortified milk all contain vitamin D.
Recommended Daily Intake: 600-800 IU
Upper Limit: 4000 IU
Side Effects: Vitamin D is safe at the recommended levels, but taking too much can cause side effects such as headache, nausea, and vomiting.
Pregnant Women: should not take more than the recommended daily intake of vitamin D.
Read More: 13 Best Hair Oils for Hair Growth and Thickness
6- Zinc:
Zinc is important for hair health because it helps the body produce keratin, which is a protein that makes up the hair shaft.
Zinc can be found in oysters, beef, pork, chicken, nuts, and seeds.
Recommended Daily Intake: 11-13 milligrams
Upper Limit: 40 milligrams
Side Effects: Zinc is safe at the recommended levels, but taking too much can cause side effects such as nausea, vomiting, and diarrhea.
Pregnant Women: should not take more than the recommended daily intake of zinc.
7- Omega 3 fatty acids:
Omega-3 is important for hair health because it helps keep the scalp healthy and prevents the hair from becoming dry and brittle.
Omega- can be found in fatty fish, such as salmon, mackerel, herring, and sardines. You can also find omega- in flaxseeds, chia seeds, and walnuts.
Recommended Daily Intake: Adult men: 16 grams, Adult women: 11 grams, Pregnant women: 12-13 grams, Lactating women: 14-15 grams.
Side Effects: Omega- is safe at the recommended levels, but taking too much can cause side effects such as nausea and diarrhea.
8- Iron:
Iron is important for hair health because it helps the body produce hemoglobin, which carries oxygen to the cells.
Iron can be found in beef, pork, chicken, fish, leafy greens, beans, and lentils.
Recommended Daily Intake: Adult men: 20 milligrams, Adult women: 18 milligrams, Pregnant women: 27 milligrams
Upper Limit: 45 milligrams
Side Effects: Iron is not very safe at high levels, taking too much can cause side effects such as abdominal pain, constipation, diarrhea, and nausea.
Pregnant Women: should not take more than the recommended daily intake of iron.
9- Biotion:
Biotin is important for hair health because it helps the body produce keratin, which is a protein that makes up the hair shaft. Biotin is part of the B-vitamin family and can be found in many foods, such as eggs, nuts, and seeds and legumes.
Recommended Daily Intake: 30 micrograms
Upper Limit: None established
Side Effects: Biotin is safe at the recommended levels, but taking too much can cause side effects such as nausea, vomiting
Pregnant Women: should not take more than the recommended daily intake of biotin.
Hair health can be improved by including these vitamins and minerals in your diet. If you are pregnant, it is important to talk to your doctor before taking any supplements, as some can be harmful to the developing baby. Including a variety of healthy foods in your diet is the best way to ensure that you are getting all the nutrients you need for shiny, strong hair.
