The 4 most important vitamins for healthy hair growth

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Vitamine für Haarwachstum

and what foods you should eat to be adequately supplied with them

Hair, like every part of our body, needs vit­a­mins to be healthy and stay healthy. Each vit­a­min has its own unique range of action in the body. It is not uncom­mon for unhealthy brit­tle hair and hair loss to be the result of a mild (hypovi­t­a­minosis) or acute vit­a­min defi­cien­cy (avi­t­a­minosis).

Do you already suf­fer from hair loss, bald­ness or are your hair already dull or brit­tle? Then it is worth check­ing if your body is ade­quate­ly sup­plied with vit­a­mins. However, be care­ful not to absorb too much, espe­cial­ly through dietary sup­ple­ments, because an over­dose can have just as unin­tend­ed con­se­quences as an under­sup­ply.

Vitamin A
Deficiency can lead to diffuse hair loss

We start right away with prob­a­bly the most promi­nent vit­a­min: the fat-sol­u­ble vit­a­min A. It is impor­tant for our immune sys­tem, as well as for skin and mucous mem­branes and the growth process­es and devel­op­ment of our cells. Vitamin A is only found in foods of ani­mal ori­gin, espe­cial­ly in liv­er, liv­er, milk, but­ter, egg yolks, liv­er and fish.
Beta-carotene is com­mon in plant-based foods. A sub­stance that our body can then con­vert into vit­a­min A in the liv­er as need­ed. Especially yel­low, red, orange, but also green fruits and veg­eta­bles, such as car­rots, apri­cots, man­goes, spinach, kale and broc­coli con­tain a lot of beta-carotene.

Deficiency symp­toms are rare in devel­oped coun­tries, but extreme diets or a gen­er­al­ly very one-sided diet can lead to a vit­a­min A defi­cien­cy.
Vitamin‑A is impor­tant for nails, vision and skin. It stim­u­lates sebum pro­duc­tion on the scalp. Sufficient, but not too much, vit­a­min A ensures a bet­ter skin, a healthy scalp and good hair growth. Deficiency can cause visu­al dis­tur­bances and (dif­fuse) hair loss. The dai­ly require­ment for men is about 1 mg. RÄ (retinol equiv­a­lent) and in women at 0.8 mg RÄ.

Vitamin B12
Particularly important for stress-related hair loss

Vitamin B12, like vit­a­min A, is also very impor­tant for our cell for­ma­tion and cell growth and is need­ed, among oth­er things, for the for­ma­tion of red blood cells, which in turn are respon­si­ble for the trans­port of oxy­gen in the body. A known side effect of a vit­a­min B12 defi­cien­cy is ane­mia, also known as anaemia. Vitamin B12 is also respon­si­ble for the func­tion of our ner­vous sys­tem. Therefore, a defi­cien­cy can lead to headaches, dam­age to the optic nerve, depres­sion, dete­ri­o­ra­tion of the hair struc­ture and ulti­mate­ly hair loss.

In addi­tion to ani­mal foods such as red meat, veal liv­er, fish, oys­ters, edamer, camem­bert and brie, nori algae also con­tain a lot of vit­a­min B. Alopecia in veg­ans and veg­e­tar­i­ans is often caused by a vit­a­min B‑12 defi­cien­cy, as this vit­a­min is main­ly found in ani­mal foods. The dai­ly require­ment of an adult is 4.0 g. With suf­fi­cient sup­ply, the vit­a­min helps to stop hair loss and ensures strong, dense hair.

Vitamin C
Stimulates hair growth

Vitamin C is a true all-rounder and is involved in numer­ous meta­bol­ic process­es of the body. For exam­ple, it blocks free rad­i­cals and ensures that our body can absorb iron from the food and then inflict it on its own cir­cu­la­tion. It binds iron to the red blood cells. Iron pro­motes blood cir­cu­la­tion and thus a good vit­a­min C sup­ply ensures that the scalp and hair fol­li­cles are ade­quate­ly sup­plied with nutri­ents.

A lack of vit­a­min C can have numer­ous unde­sir­able con­se­quences. In addi­tion to bleed­ing, inflamed gums and delayed wound heal­ing, there may even be punc­tu­al bleed­ing at the hair roots. Since vit­a­min C is impor­tant for iron sup­ply, a lack of vit­a­min C can also inevitably lead to an iron defi­cien­cy, which in turn can cause hair loss. Due to its numer­ous tasks, the rec­om­mend­ed dai­ly require­ment for vit­a­min C is 110mg/day for men and 95mg/day for women, accord­ing to the German Society for Nutrition e.V. Smokers have a slight­ly increased need and should also eat an addi­tion­al 40mg per day.

The best sources of nat­ur­al vit­a­min C are fresh fruit and veg­eta­bles, the fresh­er the bet­ter. The longer the stor­age, the low­er the vit­a­min C con­tent. The Acerola cher­ry is the absolute leader with a vit­a­min C con­tent of 1,700mg per 100g, but also rose hips, sea buck­thorn juice, guaven, black­cur­rants, papayas and straw­ber­ries serve as good vit­a­min sup­pli­ers. And who would have guessed it? Nettles, wild gar­lic, red pep­pers, sor­rel, red cab­bage and kale all have a much high­er vit­a­min C con­tent than apples, lemons and oranges.

Vitamin D
The sun vitamin for an intact hair growth cycle

Our body needs vit­a­min D for metab­o­lism, absorp­tion and uti­liza­tion of cal­ci­um, mag­ne­sium and phos­phates from food, as well as for bone build­ing. Most of vit­a­min Ds is formed by sun­light from our body in the skin. Only a small part, about 10%, is absorbed through food. Although D‑vitamins can be added to the body as a dietary sup­ple­ment or by food such as edi­ble fish, liv­er, liv­er or fun­gi, only one thing helps to coun­ter­act a defi­cien­cy: Get out into the sun, but please always with the right UV pro­tec­tion!

Vitamin D defi­cien­cy is a big prob­lem in this coun­try in par­tic­u­lar, because most of us spend much of the day in arti­fi­cial­ly illu­mi­nat­ed inte­ri­ors, e.g. in the office or school. Since vit­a­min D con­trols the expres­sion of more than 2000 genes in our cells, a defi­cien­cy can have unfore­seen long-term con­se­quences. It is not sur­pris­ing that this also dis­rupts the hair growth cycle and can lead to hair loss.

Vitamins for hair growth

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Vitamin deficiency?
Get tested

Do you suf­fer from hair loss and have not yet found a cause of hair loss? Then it is worth hav­ing your blood checked for a vit­a­min defi­cien­cy.
Especially if you eat one-sid­ed­ly, spend a lot of time indoors, eat lit­tle fresh food or even eat veg­an or veg­e­tar­i­an food, then an acute vit­a­min defi­cien­cy may well be respon­si­ble for your hair loss. Once iden­ti­fied, this can be cor­rect­ed by a bal­anced diet.

Sources of vit­a­mins for hair growth:
https://www.dge.de/wissenschaft/referenzwerte/vitamin-a-b-carotin/
https://www.gofeminin.de/abnehmen/vitamin-b12-lebensmittel-s1603912.html
https://www.netdoktor.at/gesundheit/gesunde-ernaehrung/beta-carotin-5916
https://www.apotheken-umschau.de/Ernaehrung/Vitamin-A-Retinol-169709.html
https://www.netdoktor.de/ernaehrung/vitamin‑c/lebensmittel-mit-hohem-gehalt/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998276/

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