Vitamin Intake Calculator for Hair Growth
Here's a comprehensive table of vitamins and their roles in promoting hair growth, including recommended daily intakes, food sources, and potential effects of deficiency:
| Vitamin | Role in Hair Growth | Recommended Daily Intake (Adults) | Food Sources | Effects of Deficiency |
|---|---|---|---|---|
| Vitamin A | Promotes scalp health by producing sebum, essential for hair moisture | 700-900 µg | Carrots, sweet potatoes, spinach, eggs | Dry scalp, brittle hair, hair loss |
| Vitamin B7 (Biotin) | Supports keratin production, a key protein for hair strength and growth | 30 µg | Eggs, almonds, salmon, sweet potatoes | Hair thinning, brittle hair, hair loss |
| Vitamin B3 (Niacin) | Improves blood circulation to the scalp, supporting healthy hair follicles | 14-16 mg | Chicken, turkey, tuna, legumes, mushrooms | Inflamed skin, hair loss, poor scalp health |
| Vitamin B12 | Supports red blood cell formation, which helps supply oxygen and nutrients to the scalp | 2.4 µg | Meat, fish, dairy products, fortified cereals | Hair loss, weak hair, scalp problems |
| Vitamin C | Antioxidant that helps protect hair follicles from oxidative stress; helps absorb iron | 75-90 mg | Oranges, strawberries, bell peppers, broccoli | Dry, splitting hair, slow hair growth, weak hair follicles |
| Vitamin D | Stimulates hair follicles and promotes the growth phase | 600 IU | Fatty fish, fortified milk, sunlight exposure | Hair thinning, hair loss (linked to alopecia), weak hair |
| Vitamin E | Antioxidant that helps repair and build tissue; improves scalp health and blood flow | 15 mg | Sunflower seeds, almonds, spinach, avocado | Hair thinning, dull and weak hair, scalp issues |
| Folic Acid (B9) | Supports cell division, essential for healthy hair follicles | 400 µg | Leafy greens, legumes, asparagus, fortified cereals | Premature graying, hair loss, scalp dryness |
| Iron | Not a vitamin, but vital for oxygen transport to hair follicles | 8-18 mg | Red meat, spinach, lentils, beans | Hair thinning, hair loss due to poor circulation and low oxygen supply to hair follicles |
| Zinc | Supports hair tissue growth and repair; keeps oil glands around hair follicles working | 8-11 mg | Oysters, beef, pumpkin seeds, lentils | Hair loss, poor scalp health, dry and brittle hair |
| Omega-3 Fatty Acids | Not a vitamin, but essential for nourishing the scalp and promoting hair shine | Not established; 1-2 g recommended | Fatty fish, flaxseeds, walnuts | Dry scalp, hair brittleness, slow hair growth |
Key Points:
- Vitamin B complex, particularly Biotin and Niacin, plays a vital role in hair strength and growth.
- Antioxidants like Vitamin C and Vitamin E protect hair from damage and promote healthy hair follicles.
- Adequate Vitamin D levels are essential to maintain hair growth phases, while deficiencies are often linked to hair thinning or alopecia.
- Iron and Zinc are minerals crucial for hair follicle function and growth, supporting blood circulation and tissue repair.
Maintaining a balanced diet rich in these vitamins and minerals is key for healthy hair growth.