Table of contents:
- Various vitamins to thicken hair
- 1. Vitamin D to grow hair
- 2. Vitamin B to strengthen hair
- 3. Iron and zinc
- 4. Vitamin C
Often times, hair is considered as one part of the body that enhances appearance. Not infrequently people are willing to spend more to care for their hair. Hmm, who doesn't want to have thick, shiny, healthy, and dandruff-free hair? Not only women, men also feel worried when their hair starts to thin. Then, is there a way to deal with hair loss and thinning? Of course there is, the key is vitamins. If so, what are the vitamins for thickening hair?
ALSO READ: 4 Benefits of Vitamin E for Hair
Various vitamins to thicken hair
Actually, to thicken hair, experts think that you need 13 vitamins. These vitamins can be found in food. Wow, there are so many? Vitamins for hair health are vitamins A, D, E, K, C, and B complex (thiamine, riboflavin, niacin, pantothenic acid, biotics, vitamin B-6, vitamin B-12, and folate). But we're not going to cover all of these vitamins, just a few of them. See further explanation.
1. Vitamin D to grow hair
You must have heard that the function of vitamin D is to keep bones healthy. It turns out that not only bones, consuming vitamin D can also maintain healthy hair and skin. A 2012 study in the journal Stem Cells Translational Medicine, cited by the Healthline website, revealed that vitamin D can help to create new follicles (tiny pores for hair to grow). Baldness can occur when hair follicles become inactive. Sometimes even an active follicle doesn't produce hair.
ALSO READ: 9 Easy Tricks to Take Care of Hair for Hijab-Wearing Women
To get natural vitamin D, you can eat salmon, mushrooms, whole grains, orange juice, or low-fat milk. There are other ways? Yes, try to bask for a while in the morning, just for a little while. When the body is exposed to sunlight, the body will produce vitamin D.
Can you get vitamin D from supplements? Yes, but you need to be careful, because vitamin D can build fat tissue at dangerous levels when too much is consumed. Excess absorption can lead to excess calcium in the blood. As a result, you will feel weak and have kidney problems. Tips for consuming vitamin D are accompanied by fatty foods, so that the vitamin can be absorbed.
2. Vitamin B to strengthen hair
Same with vitamin D, based on researchers from the University of Maryland Medical Center revealed that vitamin B is good for skin and hair health. Vitamin B-12, biotin, and niacin can strengthen and maintain hair condition. Not only for hair, vitamin B complex is needed to regulate metabolism and maintain the central nervous system.
ALSO READ: 5 Benefits of Olive Oil for Hair
You can get vitamin B complex from whole grains, cauliflower, carrots, dark green leafy vegetables, beef liver, eggs, soybeans, peanuts, and avocado. You can include meat and milk in your diet to get vitamin B complex. What about supplements? Certainly can. If you are an adult, this intake can be around 0.024 mg. Before you take supplements, check with your doctor first.
Biotin also cannot be consumed in excess. Some people claim to have skin problems and secrete too much insulin when consuming excessively. The recommended dose is around 0.03 mg for adults. As for niacin, you should just 16-17 mg for adults. Too much niacin can be toxic in the body.
3. Iron and zinc
You need iron to carry oxygen to your body's cells, including the hair follicles. While zinc also helps deal with cell damage, including hair cells. The oil glands around the hair follicles will be stimulated, so that it can grow healthy and beautiful hair. So try to eat foods that contain enough zinc. You can find it in foods that contain high protein, such as meat. If you are vegetarian, try getting it from spinach.
4. Vitamin C
This vitamin has many advantages, such as maintaining the immune system, making skin look healthy, and helping to grow hair quickly. Vitamin C is needed for hair collagen production. You can get vitamin C from fruits, such as oranges and pineapples.
