Vitamins are not just important to your overall health and
well-being, but they’re also important when it comes to hair growth. While
there are many types of vitamins that can assist with the growth of your hair,
there are two specific vitamins that you might consider before making a final
decision on which one will work best for you — zinc and biotin. Let’s look at
each one individually and see which one may be best suited to help you achieve
the hair growth results you’re looking for.
Reasons why you need zinc
Zinc helps cells grow and reproduce, which is what hair
does. It's important for preserving a healthy scalp and aiding skin health
as well. It also provides hair with pigment, which can add to the color of your
locks. Lastly, zinc strengthens nails and teeth, which are both essential when
it comes to maintaining healthy hair growth. So why take biotin if you can just
get all of these benefits from taking a zinc supplement?
How zinc can help your hair grow
Zinc plays a key role in cell production, protein synthesis,
and immunity; all of which contribute to the strength and health of your hair.
Adding zinc to your diet through food sources like shellfish, red meat,
poultry, potatoes, nuts and beans can help promote hair growth. However, if you
are vegan or don't eat meat on account of allergies or ethical reasons - don't
worry! You can also get an ample amount of zinc from whole grains such as rye
bread and whole wheat pasta. This will allow you to enjoy all the benefits of
this powerful mineral without worrying about animal product intake.
The best ways to incorporate zinc into your diet
Zinc and biotin are two of the most important vitamins for
hair health. However, it can be difficult to decide which one to take, because
the zinc content in food isn't reliable. It's nearly impossible to know how
much zinc you're getting from foods containing only low amounts of it, like
lentils. You might think you're consuming enough zinc when you're actually not.
Experts say that's why many people supplement with zinc even if they get enough
from their diet... Biotin has also been shown to improve your hair quality and
thickness while decreasing shedding.
A few things to remember about getting enough zinc
Studies show that those with lower levels of zinc are less
likely to have healthy hair. This is due to a protein that’s necessary for the
production of healthy hair called keratin, which can only be created by zinc.
Low levels of zinc lead to a higher chance of hair loss and breakage. The best
way to increase your zinc intake is through meat consumption as animal sources
are much more concentrated in minerals and vitamins than vegetables. One
hundred grams of beef provides about 1/4 of the daily recommended value of zinc.
You should also eat seafood like oysters, shrimp, lobster, clams and scallops
because they contain high levels of omega-3 fatty acids that promote healing
from within.
Types of foods that have high levels of zinc
Zinc can be found in many types of foods and it is necessary
for your body to perform many tasks such as metabolizing hormones, maintaining
your immune system, healing wounds, and more. Some foods that are high in zinc
include lean beef, crabmeat, oysters, sesame seeds, lentils, lima beans, baked
beans with bacon bits added to them and cheese. You can also try adding kelp
powder to drinks like hot chocolate. Having a balanced diet will increase the
amount of zinc you consume. Foods that contain high levels of other minerals
like selenium may have higher levels of zinc as well.
How you should take this nutrient-rich mineral (not
everyone does it the same)
You can use zinc in a variety of ways to help your hair grow
and maintain its health. If you want to ingest it, you'll need to take around
25 milligrams per day. Alternatively, take zinc supplements that are available
over the counter and at drugstores, like Nature Made® Multivitamin Tablets.
Ingesting zinc on a regular basis may promote healthy hair growth as well as
immune function. You should also add this mineral to your food and water
because it's found in many foods including dairy products, beans, wheat bran,
seafood (particularly oysters), pumpkin seeds, potatoes, and leafy green
vegetables like spinach. In fact, eating five servings of these foods each day
should provide sufficient amounts of zinc.
Foods that are good sources of biotin
Biotin, also known as vitamin H, is a water-soluble vitamin
that can be found in food like eggs, nuts, oats and other whole grains.
Protein-rich foods are important because biotin will aid in cell growth and the
hair on your head may require higher amounts of this nutrient to help it grow
thicker and longer. In addition to egg yolks, natural fats like omega-3s can
provide you with a great way to get the recommended amount of biotin daily. The
most well-known benefit of biotin (and perhaps the reason many people take it)
is its effect on hair growth.
What is biotin and what does it do for you?
Biotin is a water-soluble vitamin which acts as a coenzyme
and can be found in foods such as eggs, almonds, soybeans, mushrooms, and
cereal grains. In the body, biotin has an important role in the health of your
skin and hair. It is used to form fatty acids and amino acids including those
that help make up skin tissue. In the cells that line your hair follicles,
biotin helps synthesize fatty acids needed to make ceramides which form the
protective layer on your skin that retains moisture.
Best ways to take biotin if you want stronger, healthier
hair
Most research points to zinc being the best hair growth
vitamin. Along with zinc, biotin can also help with hair health. If you're
interested in adding biotin to your regime, you'll want to make sure it doesn't
conflict with any medications you're taking or allergies you have. You might
need a prescription from your doctor if it's an issue of hair loss due to a
deficiency caused by illness or malnourishment.
A few things you need to know about biotin
Biotin can help your hair, skin, and nails look better. For
example, biotin deficiency has been linked to thinning hair. However, biotin
isn't the only ingredient that benefits your hair; zinc also helps boost cell
division. That means it could make your hair thicker. So, which one should you
take? You may want to talk with a doctor before deciding. Remember, both are
important for good health!
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