What are the 5 best vitamins for hair?

Biotin, an essential vitamin for strong, healthy hair

Biotin is undoubtedly the most important vitamin for the health and general condition of hair.

It contributes to the maintenance of normal hair by several mechanisms:

• It appears to play a part in inducing and accelerating the hair growth phase.
• It modulates the synthesis of the fatty acids that make up sebum, contributing to less dry, shinier hair.
• It is thought to strengthen the keratin infrastructure (the fibrous protein that makes up hair), contributing to stronger, healthier hair.

It has been proven that a biotin deficiency leads to an alteration in the hair cycle, temporary hair loss and more fragile hair (1).

What foods and food supplements are rich in biotin?

Several foods contain good quantities of biotin: brewer's yeast, offal, royal jelly, boiled eggs, wheat bran, lettuce, wholemeal bread, etc.

This B vitamin (known as 'vitamin B8', 'vitamin B7' or 'vitamin H' depending on the country) is also regularly recommended in the form of food supplements to maintain or restore healthy hair.

There are generally two types of options: standalone biotin supplements (such as Biotin) and more comprehensive hair-specific formulas (such as the Brewer's Yeast Hair Boost formula, the classic Hair & Nails Formula or the Hair Growth Booster supplement).

Vitamin D, an essential vitamin for keratinocytes

Researchers have discovered that vitamin D also plays a role in balancing the hair cycle.

They have identified vitamin D receptors on keratinocytes, the hair follicle cells that produce keratin. Any genetic mutation affecting these receptors leads to early alopecia and a shortening of the hair growth phase (2).

At least two action mechanisms are being investigated for this vitamin:

• It appears to have a positive impact on hair follicles by prolonging the growth phase during the hair life cycle.
• It is thought to modulate the growth and differentiation of keratinocytes.

How can you increase your vitamin D intake for your hair?

Unlike other vitamins, vitamin D can be produced directly by the body under the effect of the sun's ultraviolet rays.

To obtain more vitamin D, you can also increase your intake of the few foods that contain it: swordfish, eel, salmon, red tuna, herring, trout, halibut, raw egg yolk, cow's milk, fortified soya drinks, etc.

However, vitamin D deficiency is extremely widespread (more than one person in two lacks vitamin D in Europe and North America), and vitamin D supplementation is becoming more widespread.

It's best to opt for supplements in the form of oily capsules, to be taken daily for their high absorption, stability and tolerance (such as Vitamin D3 5000 IU or the vegan version Vegan D3), rather than drinkable solutions in ampoules.

Vitamin E, an antioxidant against hair damage

Vitamin E is a powerful antioxidant, meaning it helps protect cells from oxidative stress, a form of damage that contributes to ageing.

According to studies, this property allows it to act in multiple ways in the scalp area (3):

• It limits the impact of damaging factors that affect the hair and precipitate capillary ageing: pollution, UV rays, stress, poor diet and over-frequent shampooing.
• It supports blood circulation in the scalp, which is vital for healthy hair growth.
• It helps protect the melanocytes that synthesise melanin (essential for normal hair colour).
• It helps preserve our hair follicle activity for longer (which is genetically determined and only diminishes over time).
• It combats the shortening of hair growth cycles (which intensify after the age of 40).
• It protects keratin from oxidants, helping to maintain its elastic properties for longer.

Hair health: Which foods and vitamin E supplements should you choose?

Foods rich in vitamin E include nuts, seeds, vegetable oils (preferably unrefined) and green leafy vegetables. However, you should consume sources of vitamin E in moderation, as it is mainly found in fatty foods.

One of the most effective ways of countering the effects of oxidative stress is to take higher doses of vitamin E food supplements.

Choose natural vitamin E supplements rather than synthetic ones, as they are better absorbed and remain in the tissues for longer. Supplements containing several forms of vitamin E (such as Annatto Tocotrienols) also appear to be more effective.

Vitamin A, essential for hair regeneration

In the body, vitamin A comes in many forms, such as retinol (in the retina) and retinoic acid (in mucous membranes).

This vitamin appears to have several decisive roles in hair health and the hair cycle (4).

• It supports the regulation and differentiation of hair follicle stem cells, thereby helping to maintain the growth phase of the hair cycle.
• It also facilitates this growth by maintaining the health of the scalp.
• It promotes the normal production of sebum, an oily substance essential to scalp health and hydration.

A vitamin A deficiency can lead to hair problems: dry scalp, slower hair growth, hair loss, etc.

Food sources and vitamin A supplements

Make sure you eat natural sources of vitamin A (offal, meat, fish, whole milk, butter, eggs, cheese, etc.) or provitamin A (carrots, apricots, mangoes, dark green vegetables, sweet potatoes, etc.) regularly, but not excessively.

However, avoid excessive vitamin A supplementation (too much or for too long), which could paradoxically lead to hair loss and a reduction in the function of the sebaceous glands. To minimise the risk of overdosing, choose forms such as beta-carotene (by taking the Carottol™ supplement, for example).

Vitamin C, antioxidant and collagen booster

Vitamin C or ascorbic acid plays a part in:

• protecting cells (including those of the scalp) against oxidative stress;
• the normal formation of collagen, an important structural protein for the environment of the scalp and hair follicles; and
• improving the absorption of iron, a mineral involved in the oxygenation of hair follicles and, therefore, hair growth (5).

Where can I find vitamin C to help keep my hair strong and beautiful?

Vitamin C can be found in food sources such as citrus fruits (oranges, lemons, grapefruit, etc.), strawberries, kiwi fruit, red peppers, broccoli and spinach.

It is also found in larger quantities in dedicated vitamin C supplements (such as Asc2P).

Other compounds beneficial to hair health and beauty

In addition to the 5 vitamins mentioned, other nutrients and compounds can play a crucial role in maintaining hair vitality, shine and strength:

• Zinc. This trace element helps to maintain normal hair by playing a key role in the synthesis of collagen and keratin. It is found in oysters, beef, pumpkin seeds and in special supplements (such as L-OptiZinc®);
• Selenium. This also helps maintain normal hair: intakes below the recommended level (55 μg per day) can lead to long-term hair discolouration and alopecia (hair loss). It is found in Brazil nuts, tuna, eggs and in special supplements (such as Selenium);
• Magnesium. Essential for normal protein synthesis, magnesium also helps to reduce fatigue and nervous tension, two factors that accelerate hair loss. It can be found in almonds, spinach, avocado or in special supplements (such as Magnesium Malate);
• plant extracts that are good for hair vitality: horsetail, alfalfa, bilberry, nettle, horse chestnut (also available as a supplement, such as Horse Chestnut Extract), sage, elm, verbena and Indian valerian;
• Brewer's yeast. This contains a full range of B vitamins, including the famous biotin, as well as vitamin B6, which helps regulate hormonal activity and therefore affects hair condition. Brewer's yeast is also very rich in the amino acids essential for keratin synthesis. It offers a multitude of potential benefits for all hair types (frizzy hair, fair hair, long hair, etc.) and is also available in supplement form (such as Brewer's Yeast Hair Formula);
• certain vegetable oils, such as evening primrose oil, sunflower oil or millet oil, which is rich in miliacin (an active compound often used in skin and hair care).

Some synergistic dietary supplements make life easier for you by combining biotin with several valuable micronutrients and plant extracts for maximum effectiveness (again, the brewer's yeast-rich Brewer's Yeast Hair Formula, the famous Hair & Nails Formula, the Keranat™ 'anti-hair loss' formula, the 'hair growth' supplement Hair Growth Booster or the general beauty formula Daily Beauty).

The 3 key stages in a normal hair cycle

To better understand the role of vitamins in relation to hair, we can take a closer look at the normal hair cycle, which lasts on average 3 to 5 years and is not synchronised with the hair as a whole. It comprises 3 distinct phases:

1. the active growth or regeneration phase, also known as the anagen phase. Hair is formed in the hair follicle from the bulb, and it grows, thanks to the multiplication of keratinocytes (the cells that synthesise keratin, an essential hair protein), at an average rate of 1 cm per month. As they move away from the growth zone, the keratinocytes harden and then die, forming the hair shaft. The hair bulb also contains melanocytes, the cells responsible for producing melanin, the pigment that gives hair its colour. Around 80 to 85% of the hair on the scalp is in the anagen phase at the same time;
2. the regression phase, also known as the catagen phase, during which the hair slows down its rate of growth and finally stops growing for 2 to 3 weeks (around 1% of hair); and
3. the hair loss phase, also known as the telogen phase. The hair, completely keratinised, is gradually expelled from the scalp, on average after two months. This phase affects 15% of the hair at any one time. Normally, a new growth phase follows, but after 25 to 30 cycles, the sequence stops.