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5 Vitamins for Faster Hair Growth in 2017

Gorgeous hair growth starts from the inside out. Without a healthy diet, hair can become thin, dull and dry. So nourish your thickest, healthiest hair growth ever by eating a diet that contains the best hair growth vitamins. Read on to get the top 5 vitamins for faster hair growth in 2017.

Your hair care regimen should start from the inside.

  • It’s as important to take care of the inside of your hair, as it is of the outside.
  • Healthy life = healthy hair
  • Nutrition is the most important factor in your hair care regimen.
  • The most important nutrients for healthy hair are vitamins.
  • Including the right vitamins in your daily diet will help you achieve gorgeous hair.

The Essentials

  • These vitamins will make your hair grow faster, stronger and shinier.
  • All of these vitamins are water soluble, which means:
    • They are not stored in the body.
    • You can become low on the vitamin if you don’t get enough of it in your diet.
  • Hair growth vitamins must be ingested to be fully beneficial.

1. Biotin (Vitamin B7)

  • “The hair growth vitamin”
  • Helps maintain healthy hair, nails and skin
  • Improves keratin infrastructure
  • Aids in the production of fatty acids within the cells and facilitates their growth

How Biotin Helps Hair Production

Hair is made of keratin. Keratin is a type of protein. Proteins are built from amino acids. Amino acids are formed as a result of the reaction of cell enzymes AND Biotin!

Recommended Daily Allowance (RDA) of Biotin

30 mcg per day for male and female adults over 19 years.
Maximum daily intake for adults of all ages: 2,500 mcg

Foods high in Biotin

Food Serving Biotin
Yeast 7 grams 1.4-14 mcg
Whole wheat bread 1 slice 0.02-6 mcg
Cooked egg 1 large 13-25 mcg
Cheddar cheese 1 ounce 0.4-2 mcg
Cooked liver 3 ounces 27-35 mcg
Cooked pork 3 ounces 2-4 mcg
Cooked salmon 3 ounces 4-5 mcg
Avocado 1 whole 2-6 mcg
Raspberries 1 cup 0.2-2 mcg
Raw Cauliflower 1 cup 0.2-4 mcg
 

2. Vitamin C

  • Responsible for creating and maintaining collagen
  • Potent antioxidant
  • Promotes healthy hair growth
  • Stimulates regrowth after hair loss

How Vitamin C Helps Hair Production

Hair is composed of collagen. Collagen is a protein made up of amino acids. Collagen synthesis is possible thanks to Vitamin C!

Recommended Daily Allowance (RDA) of Vitamin C

75 mg per day for female adults over 18 years old.
90 mg per day for male adults over 19 years old.
Maximum daily intake for adults of all ages: 2,000 mg

Foods high in Vitamin C

Food Serving Vitamin C
Orange 1 large 82 mcg
Raw red peppers ½ cup chopped 95 mcg
Kale 1 cup 80 mcg
Brussels sprouts ½ cup cooked 48 mcg
Broccoli ½ cup cooked 51 mcg
Strawberries ½ cup 42 mcg
Grapefruit ½ cup 43 mcg
Guava 1 fruit 125 mcg
Kiwi 1 piece 64 mcg
Raw green peppers ½ cup chopped 60 mcg
 

3. Niacin (Vitamin B3)

  • Helps the body convert food into energy
  • Helps maintain the structure of the blood cells
  • Improves blood circulation
  • Brings more blood flow to the scalp
  • Brings more oxygen and nutrients to hair follicles

How Niacin Helps Hair Production:

Hair is composed of nutrients. Your scalp and hair follicles need to be nourished. Getting the nutrients your hair needs is possible thanks to Niacin!

Recommended Daily Allowance (RDA) of Niacin

16 mg per day for female adults over 18 years old
14 mg per day for male adults over 19 years old
Maximum daily intake for adults of all ages: 35 mg

Foods high in Niacin

Food Serving Vitamin C
Fish 3 ounces 18.8 mcg
Chicken and turkey breast 3 ounces cooked 12.6 mcg
Lean pork chop 3 ounces cooked 9.2 mcg
Lamb liver 3 ounces cooked 14.2 mcg
Lean beef rib 3 ounces cooked 7.6 mcg
Peanuts 1 cup chopped 19.9 mcg
Portobello mushrooms 1 cup grilled 7.6 mcg
Raw green peas 1 cup 3.0 mcg
Sunflower seeds 1 cup 11.7 mcg
Avocado 1 cup cubed 2.6 mcg
 

Other Hair Growth Vitamins

4. Vitamin A

  • Helps produce the natural oils (sebum) on your scalp.
  • Makes your hair look glossy and shiny
  • Contains antioxidants that prevent the hair from drying out and breaking off
  • Helps strengthening and thickening of the hair
  • Foods rich in Vitamin A include:
    • Sweet Potatoes
    • Carrots
    • Peaches
    • Spinach
    • Dried apricots
    • Mangoes
  • Warning: Too much Vitamin A can lead to toxicity and actually result in hair loss.
  • Maximum daily amount: 7.5 mg

5. Vitamin E

  • “The good-skin vitamin”
  • Antioxidant that builds and repairs tissue
  • Helps neutralize free radicals
  • Increases oxygen uptake for blood circulation, producing new hair
  • Foods rich in Vitamin E:
    • Almonds
    • Fish
    • Peanuts
    • Beans
    • Leafy Greens
    • Sunflower seeds
  • Warning: Too much vitamin E can cause bleeding due to blood thinning.
  • Maximum daily amount: 1,000 mg

Sources:


http://www.stylecraze.com/articles/3-vital-vitamins-for-hair-growth/
http://www.viviscal.com/blog/does-biotin-help-hair-growth/
https://draxe.com/biotin-benefits/
http://lpi.oregonstate.edu/mic/vitamins/biotin
http://www.everydayhealth.com/drugs/biotin
http://www.huffingtonpost.com/2015/08/05/biotin-hair-skin-nails_n_4016804.html
https://overdoseinfo.com/biotin-overdose-symptoms-signs-amount-treatment/
http://www.progressivehealth.com/vitamin-c-hair-loss.htm
http://www.news-medical.net/health/What-is-Collagen.aspx
http://www.mayoclinic.org/drugs-supplements/vitamin-c/dosing/hrb-20060322
https://draxe.com/top-10-vitamin-c-foods/
http://www.viviscal.com/blog/niacin-and-hair-growth/
http://www.livestrong.com/article/213387-vitamins-that-double-hair-growth/
https://www.healthaliciousness.com/articles/foods-high-in-niacin-vitamin-B3.php
https://smartypantsvitamins.com/5-best-vitamins-for-healthy-hair/
http://www.mayoclinic.org/drugs-supplements/vitamin-e/dosing/hrb-20060476

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