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by Will Grumke September 20, 2021 3 min read

Did you know that one of the biggest contributors to healthy hair is your diet?

Honestly, I was a little surprised the first time I heard that.

But if you think about it ... it makes perfect sense!

We often think the beauty products we use in the shower determine how our hair will look.

However, our diet influences and determines how well our cells function. Since everything in our body is made of cells, including our hair, how well those cells function is extremely important.

In fact, certain vitamins actually have special roles when it comes to hair growth.

Here are five vitamins that can help hair look its best.

Vitamin A

Vitamin A is essential for healthy hair, as it facilitates the production of sebum, an oily substance secreted from the scalp.

Preventing deficiencies of Vitamin A allows for adequate production of sebum in order to avoid hair breakage and split ends.

Vitamin A is also a component in tissue growth, which definitely includes your hair.

Carrots, sweet potatoes, spinach, broccoli, liver, and dairy products all include Vitamin A.

Hair Skin Nail Essentials

Biotin

Biotin is a B-vitamin and is also known as "Vitamin H". Biotin helps support a protein called Keratin, which is the main structural component of hair, skin, and nails.

The introduction of Biotin helps support the Keratin infrastructure, giving you stronger and more resilient hair. Other research also suggests that Biotin promotes follicle growth.

In some cases, people with thinning hair have experienced an improvement in hair growth upon taking Biotin supplements.

Liver, eggs, nuts, soybeans, bananas, cauliflower, and mushrooms are all great sources of Biotin.

Alright, that’s two of the important vitamins. Keep reading for the remaining three...

Vitamin C

Free radicals are unstable molecules that can damage our body's cells.

Many times, they're produced as a result of normal metabolic processes, and factors in our daily environment.

However, antioxidants can help regulate the production of free radicals, thus decreasing the negative affects caused by them.

Vitamin C is a great antioxidant. Vitamin C is also important because it helps to regulate the synthesis of collagen, which is another structural protein in the hair.

Citrus fruits are the most common source of Vitamin C.

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Vitamin D

Vitamin D is crucial for follicle development.

As we age, our hair can get thinner , but Vitamin D can help counteract this effect by stimulating new hair follicle growth.

This can also help prevent our hair from shedding or falling out.

Natural sources of Vitamin D include sunlight, fish, meat, liver, and eggs.

That leaves us with the final vitamin that we'll be discussing today...

Vitamin E

Remember what we said about antioxidants and free radicals? Well, Vitamin E is also an antioxidant.

Vitamin E has been proven as a reliable supplement for dermatologists for years, as it can help promote strong and vibrant skin.

The same effect occurs on the scalp. It is even known to help people with hair loss.

There is a protective layer surrounding each hair cuticle, and Vitamin E strengthens those fats and oils in order to provide shine and luster to your hair.

Vegetable oils, nuts, seeds, and green leafy vegetables all contain Vitamin E.

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To summarize...

You must get these vitamins from different food sources because the body is unable to create them internally. Because of this, a balanced diet can help provide the recommended amount.

When you can't consume these nutrients through your diet, supplements can be a great way to help ensure you’re getting the right nutrients for your hair.

Actually, here at 1st Phorm, we've developed a product to help make sure that you're receiving the micronutrients that your hair needs to stay healthy and strong.

Hair Skin Nail Essentials includes all of these vitamins, as well as many other vitamins and minerals, such as zinc, selenium, manganese, riboflavin, niacin, etc.

If you're looking for healthier, stronger, more vibrant hair ... Hair Skin Nail Essentials can be a great option for you!

Will Grumke
Will Grumke

NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer