Which vitamin deficiency causes hair loss and white hair

Genetics, diet, and lifestyle influence hair growth and thickness. Ensuring your body receives the necessary vitamins and nutrients can improve overall hair health. If you're asking yourself, "What vitamin helps thicken and grow hair?" this guide will provide you with the best vitamins for faster hair growth and thickness for both genders.

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10 Best Vitamins for Hair Growth and Thickness

1. Biotin (Vitamin B7)

Biotin is widely recognized as one of the essential vitamins contributing to hair wellness. It is highly instrumental in keratin production, the structural component that fortifies hair. Biotin supplementation has been shown to decrease hair loss and boost the overall thickness of the hair.

• Sources: Eggs, nuts, whole grains, bananas, and sweet potatoes.

• Recommended Dose: 2,500-5,000 mcg per day.

2. Vitamin A

Vitamin A is essential for cell growth, including hair cells. It helps produce sebum, an oily substance that moisturizes the scalp and prevents dryness, promoting healthier hair.

• Sources: Carrots, spinach, sweet potatoes, and dairy products.

• Recommended Dose: 700-900 mcg per day.

3. Vitamin C

Vitamin C is a powerful antioxidant that helps protect hair follicles from damage caused by free radicals. It also boosts collagen production, which is vital for hair strength and elasticity.

• Sources: Citrus fruits, strawberries, bell peppers, and kiwi.

• Recommended Dose: 65-90 mg per day.

4. Vitamin D

Vitamin D plays a role in creating new hair follicles, which can help maintain hair thickness and prevent hair loss.

• Sources: Sunlight exposure, fatty fish, mushrooms, and fortified dairy products.

• Recommended Dose: 600 IU per day.

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5. Vitamin E

Vitamin E improves blood circulation to the scalp, ensuring hair follicles receive adequate nutrients and oxygen for optimal growth.

• Sources: Nuts, seeds, spinach, and avocados.

• Recommended Dose: 15 mg per day.

6. Iron

Iron deficiency is one of the leading causes of hair thinning and loss. Iron helps red blood cells carry oxygen to hair follicles, promoting healthy growth.

• Sources: Red meat, lentils, spinach, and fortified cereals.

• Recommended Dose: 18 mg per day for women, 8 mg for men.

7. Zinc

Zinc plays a crucial role in tissue growth and repair, including the scalp. It also helps maintain the oil glands surrounding hair follicles.

• Sources: Meat, shellfish, nuts, seeds, and dairy products.

• Recommended Dose: 8-11 mg per day.

8. Omega-3 Fatty Acids

Omega-3 fatty acids nourish hair follicles, reducing inflammation and preventing hair thinning.

• Sources: Fatty fish, flaxseeds, walnuts, and chia seeds.

• Recommended Dose: 250-500 mg per day.

9. Folic Acid (Vitamin B9)

Folic acid promotes cell growth, including hair follicles, and helps prevent hair thinning.

• Sources: Leafy greens, beans, eggs, and citrus fruits.

• Recommended Dose: 400 mcg per day.

10. Collagen

Collagen strengthens hair by improving elasticity and preventing breakage. It also supports scalp health.

• Sources: Bone broth, collagen supplements, chicken, and fish.

• Recommended Dose: 2.5-10 grams per day.

Conclusion

If you’re looking for the best vitamins for hair growth and thickness, incorporating these nutrients into your diet can significantly improve hair health. Whether you're searching for the best vitamins for hair growth and thickness for men or best vitamins for hair growth and thickness for women, these essential vitamins and minerals provide the foundation for strong, healthy hair. To achieve the best results, pair these vitamins with a balanced diet, proper hydration, and a healthy lifestyle.