Why take vitamins for your hair ?
They promote keratin production
Some vitamins support the natural production of keratin, one of the main components of the hair fiber.
This protein provides structure and strength, protects, and maintains the hair’s hydration and elasticity.
Unfortunately, its production decreases over the years. This can result in hair loss, dull, dry hair. Hair becomes brittle and loses its elasticity.
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Vitamins B6 and B8 stimulate keratin synthesis. Thus, they help slow potential hair loss and restore keratin levels.
They improve hair appearance
Vitamins have beneficial effects on the beauty and appearance of hair. A diet rich in vitamins or taking vitamin supplements yields visible results.
Over time, hair becomes shinier and softer. It also becomes more supple and elastic, allowing for better-defined curls.
Certain B vitamins also regulate sebum production for less oily hair.
The ends are repaired and split ends are less numerous. Finally, the hair is easier to style and to detangle.
They support hair growth
Les vitamines sont importantes pour la pousse des cheveux.
On the one hand, they support cellular regeneration at the level of the hair follicles. Over time, dead hairs are replaced by new ones, thus ensuring optimal hair growth.
On the other hand, they activate microcirculation in the scalp. Thus, the hair follicles are better nourished and oxygenated. They can produce more new hair.
Which vitamins are the most effective ?
Vitamin B3
Vitamin B3 is also known as ” niacin “.
By nourishing the scalp and activating blood circulation, it promotes hair growth.
In addition, it contributes to strong and shiny hair.
Finally, it helps fight dandruff by slowing the degeneration and flaking of scalp cells.
Where to find it : in chicken, salmon, tuna, rice, peanuts, brewer’s yeast, almonds or prunes.
Vitamin B5
Vitamin B5, or ” pantothenic acid “, is involved in cell renewal and hair growth.
While slowing hair loss, it stimulates regrowth, makes hair stronger and prevents breakage.
It also adds density to fine hair and prevents premature graying.
The panthenol (or provitamin B5) is the precursor of this vitamin. It is a cosmetic active ingredient often found in strengthening shampoos and hair care products.
Where to find it : in the shiitake, organ meats, sunflower seeds, brewer’s yeast, avocado or egg yolk.
Vitamin B6
Vitamin B6 is involved in keratin synthesis. It is particularly beneficial for people suffering from alopecia.
Indeed, it stimulates hair growth and promotes regrowth. It thickens and adds density to thin or sparse hair.
Furthermore, it regulates excess sebum. It is therefore a valuable ally for oily hair.
In dietary supplements, it can be combined with cysteine. This sulfur-containing amino acid supports its action and stimulates hair growth.
Where to find it : in fatty fish, poultry, organ meats, potatoes, pistachios and chickpeas.
Vitamin B8
Also called “biotin”, it slows hair loss as shown by this study. To do so, it accelerates the renewal of cells and hair follicles. Furthermore, it promotes blood circulation in the scalp.
Vitamin B8 also adds shine, density and volume to the hair.
Read also | The benefits of biotin for hair
Finally, it strengthens the hair fiber and improves the structure of keratin. That’s why they are often combined in hair supplements.
Where to find it : in brewer’s yeast, almonds, walnuts, offal, eggs, mushrooms and whole grains.
Vitamin B12
The vitamin B12 participates in the regeneration of the hair follicle. In addition to supporting hair growth, it contributes to soft and strong hair.
It also slows graying and the appearance of white hair. To do this, it stimulates the production of melanin, responsible for hair pigmentation and color.
Where to find it : in meats and offal, seafood, fatty fish, eggs, dairy products and the seaweed Nori.
Vitamin C
The vitamin C or ascorbic acid stimulates hair follicles and microcirculation. Thus, it accelerates hair growth.
Thanks to its antioxidant action, it protects against free radicals and their damage: hair loss, the appearance of white hair…
Furthermore, it fights dryness and prevents hair dehydration.
Where to find it : in the camu camu, the acerola, the rosehip, blackcurrant, parsley, citrus fruits, bell peppers and cabbages.
Vitamin D
The vitamin D is necessary for hair follicles to produce new hair. That’s why a deficiency often causes hair loss as shown by this study.
Having sufficient vitamin D intake is particularly important in cases of alopecia or baldness.
This vitamin also restores shine to dull hair.
Where to find it : in cod liver oil, fatty fish, eggs, dairy products and mushrooms.
Vitamin E
Vitamin E or tocopherol has antioxidant properties that allow it to fight free radicals. By slowing the aging process, it prevents the appearance of white or gray hair.
In addition, it stimulates blood circulation and oxygenates the scalp, which promotes hair growth.
It also exerts a restorative effect on damaged hair and split ends.
Where to find it : in vegetable oils, oilseeds and nuts, fatty fish, apricots, prunes and avocado.
Which vitamin for your needs ?
Here is a summary of the vitamins to prioritize based on your needs and concerns:
Hair loss
- Vitamine B3
- Vitamine B5
- Vitamine B6
- Vitamine B8 ou biotine
- Vitamine C
- Vitamine D
Dandruff
- Vitamine B3
- Vitamine B5
Strength and vitality
- Vitamine B5
- Vitamine B8 ou biotine
- Vitamine C
- Vitamine D
Oily hair
- Vitamine B3
- Vitamine B6
Dry and damaged hair
- Vitamine B3
- Vitamine B8 ou biotine
- Vitamine E
