5 Vitamins for Thicker Hair in 2018

Thicker, healthier hair growth starts from within. To prevent thin, dull and dry hair, eat a diet rich in the best healthy hair vitamins, or take a complete hair vitamin supplement. Read on to discover the top 5 vitamins for healthy hair growth for 2018.

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