Vitamin D doesn’t just boost your mood. One study found that it can actually cause your scalp to grow new hair follicles, meaning your hair gets thicker and more full as the months go by!
Vitamin D is commonly known as the sunshine vitamin because it’s how many of us get this nutrient. However, the sun’s UV rays also release free radicals in our body that can cause hair damage and thinning. Instead, try one of these sun-free, vitamin D-rich foods to boost your hair health.
How Much Vitamin D Do You Need?
Talk to your doctor before supplementing. While everyone is different, in general for men and women ages 19-50, doctors recommend approximately 600 international units (IUs) of vitamin D. If you’re older that 50 but under 70, they also recommend 600 IUs. However, your vitamin D needs go up once you pass age 70, where you’ll need 800 IUs a day.
Best Foods for Vitamin D
1. Fortified Orange Juice
A 1/2 cup serving gets you 50 IUs. Plus, citrus juices are high in vitamin C that improve your hair’s collagen levels.
2. Fortified Soy Milk
A 1/2 cup serving gets you 43 IUs. This is a great option for vegans.
3. Yogurt
A 3/4 cup serving gets you more than 70 IUs. Enjoy on its own, or consider tossing it into a smoothie or using it to top your breakfast cereal instead of milk.
4. Beef Liver
Just over 2 ounces of beef liver gets you nearly 40 IUs. Fry it up for a savory breakfast or lunch.
5. Fish
This is one of the best sources of the vitamin for most people. Salmon gets you nearly 500 IUs in a 2 1/2-ounce serving while the same amount of tuna gets you more than 100 IUs. Plus, fish is high in essential fats that help improve your cardiovascular health and keep your skin and hair hydrated from the inside out.
