Vitamins for the hair: These nutrients have a supportive effect

Thick, shiny and full hair is the dream of many women and men. Unfortunately, not everyone is naturally blessed with a head of hair. External influences such as pollution, incorrect care or stress can also affect hair growth and lead to thinning or brittle hair. But there is hope: vitamins can support hair growth and ensure strong, healthy hair.

A lack of certain nutrients can have a negative impact on hair growth. In particular, vitamins A, biotin (B7), C, D and E as well as the trace element zinc are important for hair health. The following article lists important nutrients and their suppliers as well as resources that can be used to help.

Vitamin A promotes cell division and thus hair growth. A lack of vitamin A can lead to dry and flaky scalp and make hair brittle and dull. But be careful: an overdose of vitamin A can also have negative effects.

is a fat-soluble vitamin that comes in two forms: retinol and beta-carotene. Retinol is found in animal products such as liver, eggs and milk, while beta-carotene is found in plant foods such as carrots, sweet potatoes and spinach. Both forms are converted in the body into retinoic acid, which is important for numerous processes in the body.

Biotin is an important building block for keratin, the main protein in hair. Biotin deficiency can lead to hair loss, while an adequate supply strengthens the hair and provides more shine.

is found in many foods, especially those rich in proteins. Examples include eggs, meat, fish, nuts and seeds. Dairy products, soy products and whole grain products also contain biotin. A balanced diet rich in these foods should normally provide adequate amounts of biotin.

Vitamin C promotes collagen formation and supports the absorption of iron, another important nutrient for hair health. Vitamin C is also an antioxidant that protects hair follicles from free radical damage.

A balanced diet rich in fruits and vegetables should normally provide adequate amounts of vitamin C. Examples of foods rich in vitamin C include citrus fruits such as oranges and grapefruits, peppers, broccoli, tomatoes, strawberries and kiwi. The recommended daily intake of varies depending on age, gender and other factors.

Vitamin D is important for the health of hair follicles and a deficiency can lead to hair loss. The vitamin is mainly absorbed through sunlight, but can also be taken through dietary supplements.

Sun exposure is the main way to get enough to produce. But many people do not have enough sunlight due to lack of time or geographical conditions. One way to meet your vitamin D needs is through your diet. Foods that contain vitamin D include fish such as salmon, herring and mackerel, egg yolks and fortified foods such as dairy products and fruit juices.

Vitamin E promotes blood circulation and thus the supply of nutrients to the hair follicles. It also protects the hair from damage caused by UV radiation and oxidative stress.

Good sources for The diet includes nuts and seeds such as almonds, sunflower seeds and pine nuts, vegetable oils such as olive oil and sunflower oil, green leafy vegetables and whole grain products.

Zinc is a trace element that is important for the formation of keratin and collagen. A lack of zinc can lead to hair loss and poor scalp healing.

Good sources for The diet includes meat, poultry, fish, seafood, nuts and seeds, as well as whole grains and dairy products.

Healthy hair needs a balanced diet with sufficient vitamins and minerals. A targeted intake of nutritional supplements can be useful in the event of a deficiency.

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