Vitamin C is good for your hair, as it may:
- enhance iron absorption
- boost collagen synthesis
- protect hair follicles
- prevent hair thinning
- protect the natural color of your hair
- prevent premature gray hair
Vitamin C enhances iron absorption, which is vital for hair growth
Strong and healthy hair needs many nutrients. For instance, your hair needs adequate amounts of iron, which is the most common nutritional deficiency! Iron is vital for your hair. Low levels of iron can cause thin and brittle hair, or even hair loss!
So, we should consume foods high in vitamin C because vitamin C plays an essential role in the intestinal absorption of iron. High vitamin C intake is beneficial for people with hair loss due to iron deficiency.[1]
Vitamin C is vital for the synthesis of collagen
Moreover, vitamin C is necessary for the synthesis of collagen. Collagen is the most abundant protein in the body and plays a key role in healthy and thick hair. Actually, collagen prevents hair follicle damage and protects the skin near the hair roots. It promotes the growth of thick and strong hair.
But, the natural collagen synthesis declines with age. Therefore, it can’t protect hair follicles and maintain good hair cycle, as effectively, as we age. This can lead to thin hair and even hair loss. So, we should follow a healthy, well-balanced diet to help the body produce as much collagen as possible.
Moreover, vitamin C is good for the skin. Actually, about 75% of the dermis is collagen!
Vitamin C protects the hair from oxidative stress!
Furthermore, vitamin C is a powerful antioxidant. Most noteworthy, vitamin C regenerates other antioxidants within the body, such as vitamin E. Vitamin E is also beneficial for the skin and hair. It has potent antioxidant properties.[2]
Environmental pollution, stress, UV irradiation, poor diet, and smoking are bad for your hair. They produce free radicals, which may cause diseases, obesity, and hair loss.
Hair is very sensible to UV irradiation. Exposure to the dangerous sunlight has been associated with:
- loss of hair protein
- hair follicles damage
- bad hair color
Sunlight produces free radicals that have a negative impact on hair proteins. Keratin, in particular. Actually, the sunlight can penetrate to several layers in the hair.[3]
Even smoking can cause thin and brittle hair, or premature hair loss. It increases oxidative stress and DNA damage. Smokers need much higher doses of vitamin C per day. They need an extra vitamin C dosage of 35 mg. This is a 50% higher dose than the recommended daily intake!
Therefore, we should boost our body with antioxidant compounds, such as vitamin C. Especially, as we age!
Vitamin C may prevent gray hair
Genetics are the main reason for hair graying. But, oxidative stress due to pollution, sunlight, stress, poor diet, etc. can contribute to gray hair. Vitamin C, as a powerful antioxidant, could neutralize free radicals, preventing premature hair graying, and protecting the natural color of your hair. It may prevent premature hair loss as well.[4]
Iron and vitamin B12 are also beneficial for preventing premature gray hair.
Foods & supplements with vitamin C for strong hair
We can get the recommended daily dose of vitamin C from food. Fruits and vegetables are the best dietary sources. Eat at least 5 servings of fruits and vegetables a day to meet your daily needs. Some of the richest foods in vitamin C are oranges, lemons, strawberries, kiwis, pineapple, broccoli, cauliflower, tomatoes, and peppers.
Actually, extremely high doses of vitamin C from supplements won’t prevent hair loss or hair graying. Too much vitamin C from supplements doesn’t have more benefits for the hair.
