Vitamins for the hair: These are the 4 most important
Rapunzel, Rapunzel, let down your hair: Shiny, full and long hair is no coincidence. Essential for healthy hair growth are vitamins. If there is a deficiency, this can lead to hair breakage and hair loss. We introduce you to the most important vitamins for beautiful, healthy hair and explain how you can prevent vitamin deficiencies.
1. Vitamins for the hair: Vitamin A.
Vitamin A - also known as retinol - strengthens the hair and keeps it nice and supple, In addition, it has a positive effect on hair growth and fat synthesis in the hair follicle. Plenty of it is contained in organic eggs, liver or salmon. Good to know: The precursor of vitamin A is beta-carotene and is found in many vegetables and fruits such as kale, pumpkin, carrots, spinach or paprika.
2. Vitamins for the hair: Vitamin B
The group of B vitamins is extensive and the most important for healthy hair. It ensures a healthy scalp as the basis for beautiful, healthy hair and boosts the production of sebaceous glands and metabolic processes in the hair roots.
- Vitamin B2 ensures beautiful hair and healthy scalp and is found in salmon, cheese or almonds. The ideal daily requirement is around 2 milligrams.
- Vitamin B3 (also niacin strengthens the hair structure, regulates sebum production, protects the scalp against inflammation and coordinates metabolic processes in the hair roots. The vitamin is found in meat, fish, peanuts and dried apricots. 11 to 16 milligrams daily are recommended.
- D-panthenol is a precursor of vitamin B5 and as an additive in shampoos and lotions soothes the sensitive scalp and makes the hair easy to comb.
- Vitamin B5, also known as pantothenic acid, retards the graying of the hair and prefers mushrooms, broccoli and liver. A lack of pantothenic acid prevents that sufficient color pigments are formed in the hair fibers. The result: faster gray hair. The recommended daily dose is eight to ten milligrams.
- vitamin B7, also biotin or vitamin H. called the beauty vitamin is par excellence and protects against hair loss, provides more shine, prevents split ends and inflammation of the hair root. However, biotin not only supports beautiful hair, but also supports healthy skin and tight fingernails and is found in foods such as bananas, strawberries, spinach and whole grains (oatmeal). The recommended daily amount is 0.25 milligrams of biotin daily. Those who permanently take too little biotin, risking hair breakage and hair loss.
- folic acid improves the supply of oxygen in the blood to the hair roots and thus counteracts hair loss. The folic acid, which belongs to B vitamins, is found in cereals, asparagus and liver. The daily intake is recommended from 0.16 to 0.4 milligrams.
3. Vitamins for the hair: Vitamin C
Vitamin C is known above all for its stimulating effect on the collagen production of the skin. But also on hair growth, it has a positive effect, since it is the Promotes circulation of the scalp, At the same time it increases the availability of iron in the bloodstream and supports metabolic processes in the roots. There are even more tips for a sensitive scalp here.
4. Vitamins for the hair: Vitamin E
The antioxidant vitamin E protects against environmental influences such as UV radiation and hair loss. At the same time it supports hair growth and provides strong hair. A daily amount between 11 and 15 milligrams is recommended. A deficiency can lead to brittle and brittle hair. Sufficient vitamin E can be found in tomatoes, almonds or raspberries.
Other important nutrients for beautiful hair
- Iron: The trace element must not be missing in the nutritional plan for healthy hair. Iron deficiency is one of the primary causes of hair loss. Iron is responsible for the transport of oxygen in the blood and thus supports many growth processes. An iron deficiency can be prevented by an increased consumption of lentils, spinach, soy and meat.
- Zinc: This trace element aids hair growth by helping to produce keratin and collagen. Zinc is mainly found in legumes and nuts. A zinc deficiency can lead to hair loss.
Vitamins for the hair: from the outside or from the inside?
A sufficient supply of vitamins and trace elements such as zinc ensures healthy, shiny hair and is primarily about a balanced diet with fruits, vegetables, meat and fish reached. But if you do not like certain foods, you can too Dietary supplements to grab. The speech here is of so-called Nutrikosmetik.These include capsules or drinking ampoules enriched with vitamins (biotin, zinc, etc.). Compared to creams or lotions, which (may) only superficially on the skin, capsules and Co. should primarily fight skin and hair problems from the inside out.
Crucial for their effectiveness is that the ingredients are bioavailable. Because by oral ingestion, the active ingredients are metabolized and distributed through the blood throughout the body.
Ideal is one regular use over a period of four to twelve weeks. A shorter intake often brings no visible effects. With long-term consumption, it can very quickly come to a supersaturation by the supplied dietary supplements.
Food supplements such as capsules and tablets may interfere with each other while taking effect or even lead to intolerance. Important: Absolutely advised by the family doctor or pharmacist!
For an even more beautiful mane we have 11 professional tips for shiny hair.
Videotipp: That's why you should never comb or brush your hair wet!
