Healthy, strong hair not only looks fabulous, but it helps us feel good about ourselves too.
Proper nutrition is vital for healthy looking hair. Just like our skin and other parts of our body, our hair relies on essential vitamins and minerals to support its growth, colour, structure and lustre.
These vital nutrients reach the hair follicles, rooted within the dermis - the second layer of our skin – via the blood stream and help stimulate hair growth and vitality.
Over time, certain lifestyle factors and also the ageing process can impact the look and feel of your hair, causing it to thin out and become more susceptible to breakage and stress.
In this blog post, we take a look at the best hair vitamins and minerals to help put you on the path for strong, shiny and beautiful hair.
Vitamin C helps reduce the Signs of Ageing
✨ Vitamin C is a water-soluble vitamin and powerful antioxidant that is widely regarded for strengthening the immune system.
✨ It also plays a critical role reducing the visible signs of ageing by helping to guard against the oxidative stress that is caused by free radicals.
✨ Vitamin C is also important for the production and synthesis of collagen, an essential building block for the hair, skin and nails.
✨ Vitamin C can be found naturally in a variety of foods including strawberries, blackcurrants and citrus fruits like oranges and lemons, as well as vegetables such as peppers, broccoli, brussels sprouts and potatoes.
Vitamin E for hair growth
Like Vitamin C, it is a potent antioxidant that helps to protect against oxidative stress caused by free radicals which are thought to block hair growth.
Some research has linked oxidative stress hair issues, and was the impetus for one study to investigate the impact of Vitamin E on hair growth. The study found participants with hair loss experienced a 34.5% increase in hair growth after taking Vitamin E supplements for eight months.[1]
Vitamin E can be found in food sources such as sunflower seeds, spinach, avocados and almonds.
It can also be obtained through supplementation if required.
Biotin for Hair and Skin
Biotin is one of the eight B vitamins and is critical for the maintenance of hair. In fact, the German words for hair and skin are 'haar’ and ‘haut' which is perhaps why in some countries Biotin is also referred to as Vitamin H.
Studies have shown that Biotin deficiency can result in hair loss and skin rashes.[2] That’s why Biotin is often promoted for healthy hair and skin, and noted as one of the key vitamins for hair loss.
Biotin cannot be made by the body and must be consumed through foods such as organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables, or if needed, through a supplement.
Selenium for new Hair Growth
Selenium, a trace mineral and powerful antioxidant, is another critical nutrient that helps fight the impact of free radicals which result in the signs of hair ageing.
One US study[3] found selenium is critical to the creation of new hair, which absorbs selenium from the blood stream during keratinisation.
Selenium can be found in a range of foods including nuts, beef, tuna, eggs, beans, oatmeal and spinach.
It is important to get the right amount of selenium in your diet or through supplementation – too little or too much can cause hair loss, so only consume the recommended allowance if taking selenium.
Copper for hair colour, Structure and Strength
Copper is another trace mineral that contributes contributes to normal hair pigmentation.
Copper plays a crucial role in maintaining hair colour. It is intricately involved in melanin synthesis and without copper, hair will lose its pigment.
Copper is not only needed for hair colour, but for the hair’s structure too.
The hair shaft needs copper to form properly and maintain its strength. When hair becomes brittle and thin, it could be a sign of a copper deficiency.
Oysters, liver, lobster, nuts and seeds and leafy greens are good sources of copper, while copper can also be obtained through supplementation if necessary.
Best Vitamins for Hair Growth
Revive Active’s Beauty Complex Super Supplement is among the best hair supplements and is scientifically formulated with active ingredients to support the hair, skin and nails.
Beauty Complex is delivered in a powder sachet in the most bioavailable form, dissolving easily in a glass of water or juice allowing the ingredients to work more efficiently in the body.
With eight active ingredients including 7000mg of Marine Collagen (Peptan® Collagen Peptides), 100mg Phytoceramides, 100mg Hyaluronic Acid, 80mg of Vitamin C (100% NRV), 150μg (300% NRV) of Biotin, 25μg (45% NRV) of Selenium) and 150μg (16% NRV) of Copper, Beauty Complex is available for just £49.95 RRP.
Find out more about Beauty Complex here.
[1] Beoy LA, Woei WJ, Hay YK. Effects of tocotrienol supplementation on hair growth in human volunteers. Trop Life Sci Res. 2010 Dec;21(2):91-9. PMID: 24575202; PMCID: PMC3819075.
[2] Khalidi N, Wesley JR, Thoene JG, Whitehouse WM Jr, Baker WL. Biotin deficiency in a patient with short bowel syndrome during home parenteral nutrition. JPEN J Parenter Enteral Nutr. 1984 May-Jun;8(3):311-4. doi: 10.1177/0148607184008003311. PMID: 6429370.
[3] Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of menopause. Prz Menopauzalny. 2016 Mar;15(1):56-61. doi: 10.5114/pm.2016.58776. Epub 2016 Mar 29. PMID: 27095961; PMCID: PMC4828511.
