There are several vitamins that can help promote hair growth and thickness. Here are the most commonly mentioned ones from the search results:
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Biotin: Also known as vitamin B7, biotin stimulates the production of keratin to increase follicle growth. Biotin deficiencies tend to be rare, but you can find this vitamin in many foods, including eggs, meat, fish, nuts, sweet potatoes, and seeds. The recommended intake is 30 micrograms for adults daily.
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Vitamin A: Vitamin A helps produce sebum, which moisturizes the scalp and keeps hair healthy. You can find vitamin A in foods such as sweet potatoes, carrots, spinach, and kale. The recommended intake is 700-900 micrograms for adults daily.
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Vitamin C: Vitamin C is an antioxidant that helps protect against damage from free radicals. It also helps the body absorb iron, which is important for hair growth. You can find vitamin C in foods such as citrus fruits, strawberries, and bell peppers. The recommended intake is 75-90 milligrams for adults daily.
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Vitamin D: Vitamin D helps regulate hair growth and can help prevent hair loss. You can get vitamin D from sunlight, fatty fish, and fortified foods such as milk and cereal. The recommended intake is 600-800 IU for adults daily.
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Vitamin E: Vitamin E is an effective method for treating hair loss. A small study revealed that people taking vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds, spinach, avocados, and almonds. If you plan to go the supplemental route, the recommended dietary allowance is 15 milligrams daily.
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Iron: Iron is important for hair growth because it helps carry oxygen to the hair follicles. You can find iron in foods such as red meat, spinach, and lentils. The recommended intake is 8-18 milligrams for adults daily.
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Zinc: Zinc helps regulate the production of androgens, which can cause hair loss. You can find zinc in foods such as oysters, beef, and pumpkin seeds. The recommended intake is 8-11 milligrams for adults daily.
Its important to note that overall nutrition is the most important factor for hair growth, and taking too much of certain vitamins can be harmful. It's best to consult with a healthcare professional before starting any new supplements.
