Achieving healthy, long hair is a multifaceted approach that includes a balanced diet, proper hair care, and the right vitamins and supplements. While a balanced diet is essential, sometimes our hair needs a little more help from the inside out and many turn to vitamins and supplements to give their hair that extra boost. Here are 6 super-charged vitamins and supplements scientifically proven to accelerate hair growth, to get you started on your journey to healthier, longer hair.
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1. Biotin (Vitamin B7)
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Biotin is perhaps the most well-known vitamin for hair growth. It supports the production of keratin, the protein that makes up your hair, skin, and nails. "Biotin deficiency can lead to thinning hair," explains dermatologist Dr. Shari Lipner. Research has shown that biotin supplementation can help improve hair growth in individuals with a deficiency.
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Product Recommendation: Nature's Bounty Biotin 10,000 mcg. This high-potency biotin supplement is a popular choice for those looking to strengthen their hair.
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2. Vitamin D
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Vitamin D plays a crucial role in the creation of new hair follicles. A deficiency in this vitamin has been linked to alopecia, a condition that causes hair to fall out in patches. "Ensuring adequate Vitamin D levels can support hair growth and regrowth," says Dr. Sarah Brewer, a medical nutritionist.
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Product Recommendation: NOW Foods Vitamin D-3 5000 IU. This supplement is known for its high absorption rate and effectiveness in boosting Vitamin D levels.
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3. Iron
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Iron is essential for carrying oxygen to your cells, including those that stimulate hair growth. Iron deficiency, especially in women, is a common cause of hair loss. "Iron helps red blood cells carry oxygen to your cells, making it essential for many bodily functions, including hair growth," notes trichologist Anabel Kingsley.
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Product Recommendation: Solgar Gentle Iron 25 mg. This iron supplement is designed to be easy on the stomach while effectively increasing iron levels.
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4. Omega-3 Fatty Acids
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Omega-3 fatty acids nourish the hair, support thickening, and reduce inflammation that can lead to hair loss. They provide essential proteins and nutrients to hair follicles and skin. "Omega-3s have anti-inflammatory properties that can open up the hair follicles and promote hair growth," explains Dr. Joshua Zeichner, a dermatologist.
Product Recommendation: Nordic Naturals Ultimate Omega. Known for its purity and high concentration of Omega-3s, this supplement supports overall health and hair growth.
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5. Zinc
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Zinc plays a critical role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. "Zinc deficiency can lead to hair loss and poor hair quality," says Dr. Susan Stuart, a board-certified dermatologist.
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Product Recommendation: Garden of Life Vitamin Code Raw Zinc. This supplement includes organic fruits and vegetables to enhance the absorption of zinc.
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6. Vitamin E
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Vitamin E is a powerful antioxidant that can prevent oxidative stress, which has been linked to hair loss. It also promotes blood circulation, aiding in hair growth. "Vitamin E supports a healthy scalp environment, which is essential for hair growth," says Dr. Neil Sadick, a clinical professor of dermatology.
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Product Recommendation: Nature Made Vitamin E 400 IU. This supplement helps support immune function and maintains healthy skin and hair.
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How to Incorporate These Vitamins and Supplements
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While incorporating these vitamins and supplements can promote hair growth, it’s essential to maintain a balanced diet rich in whole foods. Here’s a quick guide on how to incorporate them into your routine:
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1. Biotin: Take a daily biotin supplement, ideally in the morning with a meal.
2. Vitamin D: Incorporate a Vitamin D supplement if you have limited sun exposure or are deficient.
3. Iron: If you’re prone to anemia or have low iron levels, consider taking an iron supplement with vitamin C to enhance absorption.
4. Omega-3s: Add a daily omega-3 supplement, preferably with meals to aid absorption.
5. Zinc: Take zinc supplements as directed, usually once a day with food to avoid stomach upset.
6. Vitamin E: Incorporate a vitamin E supplement into your daily routine, ideally with a meal.
