What are the best vitamins for hair breakage? Can taking vitamin supplements really improve the strength of your hair? If your hair is prone to brittleness, these questions may have passed through your mind.
Frequent hair breakage is actually a common problem.
Causes include environmental damage, too much heat styling and a bad diet preventing your hair from getting the vitamins it needs to grow healthy and strong.
While there are many shampoos and oils to use on your hair, which say they will strengthen and moisturise, healthy hair starts on the inside.
If you find yourself constantly having dry, brittle hair days, you could be missing essential vitamins from your diet. Improving what you eat and incorporating supplements into your routine, could be just what you need.Table of Contentsshow
Best Vitamins for Hair Breakage to Assist with the Formation of Strong Hair
If brittle hair is a problem for you, read on to discover the best vitamins for hair breakage.
Aim to get your vitamins from a fresh diet of lean meat, vegetables and fibre. If you don’t get enough from food due to diet preferences, consider taking a quality health supplement.
Keratin
One of the best vitamins for hair breakage, keratin is a protective protein.
Keratin is found in skin, hair and nails and helps to prevent hair loss plus improve the structure and quality of hair.
While keratin is found naturally in hair, it can deplete with age. Promote keratin production in your body by eating eggs, onion, salmon and sweet potatoes.
Biotin
Biotin is a B vitamin that plays a role in keeping the scalp healthy and promoting thicker, stronger hair. If you’re deficient in this vitamin, you may experience a dry, itchy scalp and brittle, dehydrated hair.
The use of biotin for hair growth is actually backed by science, with studies showing a significant improvement in hair growth on those who suffered hair loss.
If you experience regular hair breakage, try upping your intake of biotin.
Recommended biotin sources are egg yolks, organ meats, legumes, nuts, seeds, mushrooms and sweet potatoes.
Vitamin E
Vitamin E is another all-round super vitamin for your hair. It’s been used since the 1950s to help protect and enhance the skin. Today, beauty experts hail it as the cure for frizzy, damaged hair.
It helps to improve scalp health and circulation, can improve hair growth in those who’ve suffered hair loss, balances oil production, locks in moisture and can assist in bringing back shine.
Fill up with vitamin E by eating peanuts, almonds, sunflower seeds, avocado and many other whole foods.
Vitamin C
Vitamin C is needed by the body to produce collagen and collagen is needed to produce keratin. And, as we know, keratin is essential for healthy hair, especially hair that is brittle.
Vitamin C also plays a role in immune function and reducing oxidative stress. Brittle, dull hair and hair loss has been linked to oxidative stress and the presence of free radicals in the body.
A lack of vitamin C can be caused by smoking, alcohol abuse, chronic illness, eating disorders or just having an unhealthy diet. Eat foods rich in vitamin C like strawberries, oranges, lemons, guava, kiwi fruit, broccoli, kale, potatoes and peppers.
Omega-3 Fatty Acids
Fish oil is an essential nutrient important for overall health. Omega 3 fatty acids help to balance natural oils keeping your hair moisturised, flexible and strong.
Omega 3s are also thought to prevent hair loss and encourage new growth. In a 2015 clinical study, participants taking a fish oil supplement saw a significant improvement in hair growth and a reduction in hair loss.
Get more omega 3 fatty acids in your life by eating mackerel, salmon, walnuts, flaxseeds and avocados.
Zinc
Zinc is another nutrient important in the production of keratin. Without it, your hair strands may look brittle and start to break easily.
Zinc helps tissues to grow and repair by promoting cell reproduction. It also helps the oil glands to function, which keep hair moisturised.
Increase your intake of zinc by eating meat, shellfish, nuts, seeds, dairy, eggs, whole grains and chocolate.
Iron
Iron deficiency has been linked to dry, damaged hair and skin.
Without enough iron in the body, levels of hemoglobin in the blood lower which can lead to less oxygen available for the cells which assist hair growth.
Consume more foods containing iron like leafy greens, vegetables, legumes, chicken, fish and red meat.
Vitamin B6 and B12
Vitamin B6 (pyridoxine) and vitamin B12 (cobalamin) are both important for healthy hair growth.
Vitamin B6 plays a role in creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.
It also helps to regulate hormones that can affect hair growth and prevent dandruff and other scalp conditions that can lead to hair loss.
Vitamin B12 also plays a role in red blood cell formation and is essential for healthy nerve function.
Nerves in the scalp send signals to hair follicles, so adequate vitamin B12 levels are necessary for proper hair growth.
Vitamin B12 also helps to strengthen hair and prevent hair breakage by improving the quality and texture of the hair.
Both vitamin B6 and B12 are water-soluble vitamins, which means they cannot be stored in the body and must be obtained through diet or supplements.
Good food sources of vitamin B6 include poultry, fish, whole grains, and vegetables such as spinach and potatoes.
Vitamin B12 is primarily found in animal-based foods such as meat, fish, dairy, and eggs, so vegetarians and vegans may need to take supplements to ensure they are getting enough of this vitamin.
Vitamin D3
Vitamin D3, also known as cholecalciferol, is an important nutrient for overall health and also plays a role in promoting healthy hair growth.
Vitamin D3 helps to stimulate the hair follicles, which are the structures in the skin that produce and grow hair. It also plays a role in the hair growth cycle, which consists of three phases: anagen (growth), catagen (transition), and telogen (resting).
Vitamin D3 helps to prolong the anagen phase and prevent premature hair loss.
In addition, vitamin D3 is involved in regulating the immune system and reducing inflammation, which can contribute to hair loss.
It also helps to improve the absorption of calcium, which is necessary for strong and healthy hair.
Vitamin D3 is produced by the body when the skin is exposed to sunlight, but it can also be obtained through the diet or supplements.
Good food sources of vitamin D3 include fatty fish (such as salmon, tuna, and mackerel), egg yolks, and fortified foods (such as milk, cereal, and orange juice).
However, it can be difficult to obtain enough vitamin D3 through diet alone, so supplements may be necessary for some individuals.
It’s important to talk to a healthcare professional to determine the appropriate dosage of vitamin D3 supplementation based on individual needs.
Will Vitamins Really Stop Hair Breakage?
While taking vitamins can be beneficial for hair health, there is no guarantee that they will completely stop hair breakage. Hair breakage can be caused by a variety of factors, including genetics, styling practices, and environmental factors.
That being said, certain vitamins and minerals can play a role in promoting healthy hair growth and reducing hair breakage.
For example, biotin, vitamin D, and iron have all been shown to support hair health.
However, it’s important to note that simply taking vitamins may not be enough to prevent hair breakage.
It’s also essential to maintain a healthy diet, stay hydrated, protect hair from heat and chemical damage, and use gentle hair care products.
If you’re experiencing excessive hair breakage, it’s a good idea to speak with a healthcare professional or a licensed cosmetologist to determine the underlying cause and develop a personalized treatment plan.
What vitamin deficiency causes hair breaking?
Biotin, vitamin D, and iron deficiencies can contribute to hair breakage. Biotin is essential for keratin formation, vitamin D stimulates hair follicles, and iron is necessary for oxygen transport to the hair follicles.
Consult with a healthcare professional or licensed cosmetologist to determine the underlying cause and develop a personalized treatment plan, including appropriate vitamin and mineral supplements, if necessary.
Can vitamin E stop hair breakage?
Vitamin E can promote healthy hair growth and reduce hair breakage by protecting the hair and scalp from damage caused by free radicals, improving blood circulation to the scalp, and improving hair texture.
However, hair breakage can be caused by various factors, so it’s essential to maintain a healthy diet, protect hair from heat and chemical damage, and use gentle hair care products.
It’s recommended to consult with a healthcare professional or licensed cosmetologist to determine the underlying cause and develop a personalized treatment plan.
What foods have biotin?
Biotin is a water-soluble vitamin that is found in a variety of foods, including:
- Egg yolks
- Nuts (such as almonds, peanuts, and walnuts)
- Legumes (such as beans and lentils)
- Whole grains (such as oats and barley)
- Meat (such as pork, chicken, and beef)
- Fish (such as salmon and tuna)
- Dairy products (such as milk and cheese)
- Vegetables (such as sweet potatoes and spinach)
- Fruits (such as bananas and avocados)
However, biotin content in food can be affected by cooking and processing methods. For example, cooking egg whites can reduce the biotin content. Therefore, it’s important to maintain a balanced and varied diet that includes biotin-rich foods.
If you have a biotin deficiency or are experiencing hair loss or other symptoms, your healthcare professional may recommend biotin supplements.
Does B12 deficiency cause hair breakage?
Vitamin B12 is essential for the formation of healthy red blood cells, which carry oxygen and nutrients to the hair follicles. A deficiency in vitamin B12 can lead to pernicious anemia, a condition that can cause hair loss and hair breakage due to reduced oxygen supply to the hair follicles.
Along with hair breakage, other symptoms of B12 deficiency may include fatigue, weakness, and numbness or tingling in the hands and feet.
If you suspect that you may have a vitamin B12 deficiency, consult a healthcare professional for diagnosis and treatment.
Best Vitamins for Hair Breakage – Final Thoughts…
Now you know the best vitamins for hair breakage and can start adding them to your diet.
Focus on a diet made up of whole, fresh produce and top up with supplements if you can’t eat certain foods.
Hair strands are mostly made of protein so make sure you get enough meat, fish or soy alternatives.
Keep a hair journal, to track if your dietary changes are making a difference. This will help you understand which vitamins your body was missing and allow you to adjust your diet accordingly.
If you don’t notice a difference after a few months, don’t be afraid to reach out to your GP or dietician for advice.
Do you suffer from dry, brittle hair?
What helped you, I’d love to know in the comments.
Hey there! I’m Joanne. I’m a hair stylist by the day and a beauty blogger by the night. My hairstyling journey leaped when I started writing blogs on different topics related to the same.
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