Vitamins for the hair: these nutrients have a supportive effect

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

A lack of certain nutrients can have a negative impact on hair growth. Vitamins A, Biotin (B7), C, D and E as well as the trace element zinc are particularly important for hair health. In the following article, important nutrients and their suppliers are listed as well as funds with which one can help.

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

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

Biotin is an important component for keratin, the main protein of the hair. Biotin deficiency can lead to hair loss, while sufficient supply strengthens the hair and ensures more shine.

occurs in many foods, especially in those that are rich in proteins. Examples of this are eggs, meat, fish, nuts and seeds. Dairy products, soy products and whole grain products also contain biotin. A balanced diet that is rich in these foods should normally deliver sufficient 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 the hair follicles from damage caused by free radicals.

A balanced diet that is rich in fruit and vegetables should normally deliver sufficient amounts of vitamin C. Examples of vitamin C-rich foods are citrus fruits such as oranges and grapefruits, peppers, broccoli, tomatoes, strawberries and kiwi. The recommended daily admission of Vary depending on age, gender and other factors.

Vitamin D is important for the health of the hair follicle and can lead to hair loss in the event of a deficiency. The vitamin is mainly absorbed by sunlight, but can also be supplied via dietary supplements.

Sun exposure is the most important 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 cover the vitamin D requirement is due to the diet. Foods that contain vitamin D are fish such as salmon, herring and mackerel, egg yolk and enriched food such as dairy products and fruit juices.

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

Good sources for In nutrition, 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 are

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 wound healing of the scalp.

Good sources for In diet, meat, poultry, fish, seafood, nuts and seeds as well as whole grains and dairy products are in diet.

Healthy hair needs a balanced diet with sufficient vitamins and minerals. A targeted supply of nutritional supplements can make sense in the event of a defect.

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