Tired of struggling with thin, dry and split ends? Mari Olsen, dietary supplement specialist and product developer at 4HER Hair, explains which hair vitamins might put an end to your bad hair days.
Have you ever wondered: What are the vitamins good for hair growth? Hair and hairstyles are an important part of our personal look. It's one of the first things we notice about each other, and many people dream of thick and lustrous hair.
But hair is affected by many factors that either wear it down or build it up.
Some things you can't change. For example, our genetics play a role in the condition of our hair: Some people have naturally thicker and stronger hair, while others may be more prone to hair loss or brittle hair.
(Yeah, unfortunately!)
But there's also a lot you can do to nourish your hair from within for healthier, stronger hair.
Your diet and lifestyle are some of the biggest influences on hair health. This is according to Mari Olsen, dietary supplement expert and product developer at 4HER Hair:
It is through the food we eat that hair gets the necessary vitamins and minerals to maintain optimal growth. If we lack key nutrients, it can affect hair health.
Most of us get our essential minerals and vitamins for the hair through our diet.
But for some, a well-chosen hair supplement can be a way to ensure your hair follicles get all the nutrients they need to produce healthy hair.
You can get this through 4HER Hair.
Here are some of the key nutrients that maintain hair health:
So let's dive into 7 of these vitamins and see how they work!
NOTE: If you experience hair loss or other sudden changes to your hair, it's a good idea to consult a healthcare professional to uncover the underlying causes. In some cases, hair loss can be caused by stress, illness and hormonal changes. Also, keep in mind that individual vitamin requirements can vary and that excessive intake of certain vitamins can have consequences.
Vitamin E is a popular vitamin in hair supplements. It's an antioxidant that helps .
That doesn't mean this vitamin can miraculously give you Rapunzel-like hair.
But by getting the right amount - either through your diet or through a supplement if you need it - you support the health of your hair.
How to get vitamin E: You can find vitamin E in many foods, including plant oils, nuts, seeds, fruits and vegetables.
Read the full article about vitamin E here
Biotin is perhaps the most well-known vitamin supporting your hair. It is often included in hair supplements - and typically in extra high amounts (don't worry: biotin is a water-soluble vitamin and therefore cannot be overdosed).
Mari Olsen explains:
Biotin is without a doubt my favourite vitamin when it comes to hair care. It has been shown to have a positive effect on hair as biotin provides extra nourishment and is easy for the body to absorb. Vitamin B7 is also said to help strengthen the hair shafts and follicles, making hair more resilient.
Most of us get enough biotin through our diet. But if you're deficient in biotin, you'll probably notice it on your hair.
How to get biotin (B7): Diet is the best source of vitamins and minerals. This includes biotin, which is found in foods such as eggs, oatmeal, nuts, peanuts, oatmeal. eggs, oatmeal, nuts, seeds, legumes and salmon.
Read the full article about biotin here
Vitamin A is essential for the body's cells to develop and stay healthy - and that includes . You need enough vitamin A to maintain healthy skin and hair.
But balance is very important when it comes to this fat-soluble vitamin. Overconsumption of vitamin A can have the opposite effect and lead to hair loss.
How to get vitamin A: Fish, eggs, dairy, liver, carrots, sweet potatoes and leafy greens are all good sources of vitamin A.
Selenium is a mineral that helps maintain normal and and protects cells from oxidative stress.
Most of us get the right amount of selenium through diet.
But the amount of selenium in food varies greatly. It depends on how much selenium was present in the soil where the plant was grown or the animal grazed. (You can read more about that in this article about selenium that we wrote).
How to get selenium: Brazil nuts, seafood, beef, turkey, chicken, wholemeal bread, beans and lentils are some of the typical sources of selenium.
Folic acid is a lesser-known hair vitamin that works, but nevertheless, this vitamin is also very important for your hair.
Mari Olsen says that this is one of her absolute favourite hair vitamins:
Folic acid is in my top 2 favourites for hair and nails. That's because it can contribute to healthy cell growth, which includes the cells in the hair follicle that form new hair. Folic acid also has several other health benefits for us women. That's why I generally like taking this vitamin - because it also plays a role in other functions in the body.
How to get folic acid: Folic acid is found naturally in many different foods, including dark green leafy vegetables, beans, peanuts, fresh fruit, whole grains and eggs. However, the form of folic acid added to supplements is more easily absorbed by the body.
Zinc is a so-called trace mineral, which means that the body only needs it in very small amounts. And yet it fulfils many important functions in the body.
For example, it is important for cell growth and healing - and thus also for
Most people get enough zinc through their diet, and too much zinc will do more harm than good. However, some groups may be prone to deficiencies in this mineral, such as pregnant women, breastfeeding women and vegetarians/vegans.
How to get zinc: Meat and shellfish are particularly good sources of zinc.
Amino acids act as building blocks in the body's proteins. When we talk about hair health, the amino acids L-cysteine and L-methionine are particularly relevant, says Mari Olsen.
This is because they play a role in protein synthesis and are an important component of keratin, a protein found in hair, skin and nails.
How to get amino acids: Protein-rich foods such as meat, fish, eggs, dairy products, legumes and nuts are good sources of amino acids.
There are quite a few different products on the market. Perhaps you find it difficult to choose the right one?
‘My best advice is to go for a product from an established and trustworthy company - and to read the product description carefully,’ advises Mari Olsen.
Of course, we have no doubt which one we would recommend to you: 4HER Hair! This product will be launched soon in the UK! Stay tuned!
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