I don’t know if you have noticed but hair supplements have been taken Instagram by storm. The main one I have seen is sugar bear vitamins.
They have been promoted by tons of people who already have long hair or wear hair extensions so we can’t see a difference. These post with popular people with a hair vitamin hanging out the corner of their mouth don’t ever seem to show any results. We end up not knowing whether these vitamins even work.
Most vitamin supplements have similar mixtures of vitamins and minerals, Vitamin A, C, D, E and B vitamins like Biotin, but do they really work? Well according to Marion Nestle, a nutritionist who did an interview for US Health News,” ‘Vitamin supplements are powerful placebos,’ Nestle says. ‘People feel better when they take supplements in the belief that taking more vitamins will improve health. Most evidence shows that they do not.’ ”
Hair is one of the fastest growing things on our bodies but its also one of the most nonessential parts of the body. That’s why, when there are deficiencies in the body, one of the first place you see changes is in your hair. Many side effects from vitamin deficiencies include brittle thin hair and hair loss. This is where hair supplements work their best, but only to a point. As many have said before, nothing is better than a good diet. Since vitamin supplements aren’t the magic pill we’re looking for hair growth, let’s get into what foods have the vitamins and minerals found in some of these supplements.
Vitamin is important for the creation of sebum. Sebum is the hair’s natural oily moisturizer for the scalp and hair.
Beta Carotene is changed to Vitamin A in the body so foods like carrots, sweet potatoes, and spinach
If you want a direct source of Vitamin A you can find it in eggs and yogurt
~Be careful with Vitamin A because an overdose of A comes with the same effects as a deficiency. The side effects include dry brittle hair and hair thinning and loss so just be mindful of what you eat.~
You have all heard of Biotin. We hardly need biotin (only about 30 mg) so deficiencies don’t normally happen. Especially because biotin is found in a variety of foods. According to Kimbre Zahn, a family physician interviewed by women’s health, “While there are some preliminary studies that may suggest a benefit [to taking biotin supplements], overall there is a lack of evidence to support these claims,” This doesn’t mean that we should ignore the importance of other B vitamins in our diet and for our hair.
B vitamins are focused more on the blood. They help to create oxygen and nutrient-carrying blood cells to help nourish the body. This includes the scalp, where hair gets all its nutrients from. A happy scalp is a happy head of hair.
Seafood, meats, dark greens like spinach
When you think of Vitamin C you normally think of fighting off sickness, scurvy, or dark spot correction. It also has attributes that can help with hair!
Vitamin C is important for the production of collagen. Collagen is an important part of the hair strand. This is where elasticity and hair strength can improve.
Of course citrus foods like oranges, dark leafy greens, and eggs.
~If you want a direct hit of collagen, bone broth is the way to go!~
Vitamin D is reported to be linked with things such as alopecia and hair loss in general.
Vitamin D is a part of hair follicle production. More follicle=More hair
Avocados, eggs, cheese, and seafood
You can also go outside and sunbathe
~If you are African American, there is a study I saw that says that we may need less amounts of calcium and Vitamin D. If that’s the case overdosing may be easier, so be careful~
Vitamin E is an antioxidant that helps with oxidative stress and free radicals.
With its help against free radicals and oxidative stress, vitamin E can help with hair follicle cell break down.
~There are non thoroughly proven effects such as shinier hair, promoting hair growth, and preventing hair loss~
Dark leafy greens, nuts, cereals with vitamin E added, and oils like olive oil
Iron is part of the hemoglobin production. hemoglobin carries oxygen and without it we get anemia. Anemia is known for its extreme fatigue but it’s also linked to hair issues. Cells with a lack of oxygen die and because hair is one of the least important parts of the body, in regards to function, you can experience hair loss.
Oxygen-rich blood supplied to the scalp
Meats, dark leafy greens, fortified cereals, and legumes
While these vitamins are good for hair, they are also great for your skin and overall health.
Tell me below, Have you had any good results with hair vitamins, have you been eating foods with your hair in mind, or have you found the magical balance of both for optimal hair growth?