Home Nutrition for Healthy Hair Hair Care Vitamins
Vitamins for Hair GrowthIt is difficult to draw a thin line between the vitamins for general good health and good hair health. However, the vitamins that influence hair growth are vitamin A, vitamins B-6, B-12, folic acid, biotin, vitamin C and vitamin E, and essential fatty acids (also known as vitamin F). Minerals for hair growth are copper, iron, zinc, iodine and silica. But protein is the most essential component as more than 90% of hair is built of α-keratin, a protein.
The best way to maintain healthy hair is by the intake of vitamins and minerals in the diet. Vitamin and/or mineral supplements, as the term means, are supplementary. Note that many over-the-counter vitamins are not completely absorbed into the system. Also, there is the chance of over-dose or under-dose.
Vitamin Deficiency and the Effect on Hair
- Vitamin A deficiency makes your hair brittle and increases dandruff.
- Deficiency in vitamin B1 and/or B6 can promote hair loss.
- Vitamin C deficiency retards hair growth and slows down the pigment generation in the hair strand.
- Deficiency in vitamin B12 weakens the hair root.
Natural Vitamins for Hair Growth - The Role of SupplementsWe start to loose hair when the nutrition is inadequate in vitamin B5, B6, biotin, inositol and folic acid. Minerals such as magnesium, sulfur and zinc also influence the hair growth and hair health to some extent.
Like deficiency, excess of vitamins also causes problems. Taking large doses of vitamin A for a long period triggers hair loss. But the hair health can be restored by stopping the excess dosage.
Essential fatty acids like those in flaxseed oil, primrose oil and salmon oil improve hair texture and prevent hair from being dried out and brittle.
- Vitamin B complex is important for the health and growth of the hair. Taking beans, peas, carrots, cauliflower, soy beans, nutritional yeast, bran, nuts and eggs in diet fulfills vitamin B requirement naturally, otherwise you might take:
- Vitamin B3 (niacin) - 50 mg three times a day
- Pantothenic acid (vitamin B5) -100 mg three times a day
- Pyridoxine (vitamin B6) -50 mg three times a day
- Biotin is very important for healthy hair and skin. In some cases it also prevents hair loss in women. Good food sources of biotin include brewer's yeast, bulgur, green peas, brown rice, lentils, oats, soybeans, sunflower seeds and walnuts. You can also take biotin capsules - 50 mg three times a day.
is vital for hair growth. Dosage: 100 mg twice daily.
- Vitamin C improves scalp circulation. All citric fruits are rich in this vitamin.
- Vitamin E increases oxygen uptake and improves circulation to the scalp. By increasing the immune function it stimulates hair growth. To start with you might take 400 IU and slowly increase to 800 IU per day.
- L-Cysteine and L-methionine: These two amino acids prevent hair from falling out and improve texture, quality and hair growth. Dosage: 500 mg twice a day on an empty stomach.