If you have dry, damaged hair, you know how frustrating it can be to get it to look healthy and shiny. Fortunately, there are several supplements you can take to improve the health of your hair. Here are the top 5 supplements for dry and damaged hair:.

1. Biotin

Biotin is a B-vitamin that is essential for healthy hair, skin, and nails. It helps your body produce keratin, the protein that makes up your hair, and can help prevent hair loss and breakage.

Biotin can also help improve the texture and thickness of your hair. You can find biotin in foods like eggs, nuts, and whole grains, or you can take a supplement. The recommended daily dose of biotin is 30 micrograms for adults.

2. Vitamin C

Vitamin C is an antioxidant that can help protect your hair from damage caused by free radicals. It also helps your body produce collagen, a protein that is essential for healthy hair growth.

Vitamin C can also improve the absorption of iron, which is important for healthy hair. You can find vitamin C in fruits like oranges, strawberries, and kiwi, or you can take a supplement. The recommended daily dose of vitamin C is around 90 milligrams for adults.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for healthy hair, as they help keep the scalp hydrated and nourished. They also help reduce inflammation, which can improve the health of your scalp and promote healthy hair growth.

Omega-3 fatty acids can be found in foods like fatty fish, flaxseed, and walnuts, or you can take a supplement. The recommended daily dose of omega-3 fatty acids is around 1-2 grams for adults.

4. Iron

Iron is essential for healthy hair growth, as it helps your body produce hemoglobin, a protein that carries oxygen to the hair follicles. Without enough iron, your hair can become dry, brittle, and prone to breakage.

Iron can be found in foods like red meat, poultry, and spinach, or you can take a supplement. The recommended daily dose of iron is around 18 milligrams for women and 8 milligrams for men.

5. Zinc

Zinc is essential for healthy hair growth, as it helps your body produce keratin and collagen. It also helps regulate oil production on your scalp, which can improve the health of your hair.

Without enough zinc, your hair can become weak, brittle, and prone to breakage. Zinc can be found in foods like oysters, beef, and pumpkin seeds, or you can take a supplement. The recommended daily dose of zinc is around 8 milligrams for women and 11 milligrams for men.

Conclusion

There are several supplements you can take to improve the health of your hair. Biotin, vitamin C, omega-3 fatty acids, iron, and zinc are all essential for healthy hair growth and can help prevent and repair damage.

If you have dry, damaged hair, consider adding these supplements to your daily routine to help your hair look and feel its best.