An important factor most people overlook when they discuss a thinning
or hair loss problem is nutrition. The modern diet for most of us is
lacking at best. We should supplement our diets with vitamin and mineral
supplementation. Even those of us who really watch
what we eat, may not be getting enough of the key nutrient necessary
for healthy hair growth. Getting proper nutrition is vital to healthy
hair growth, while your body needs a variety of nutrients to maintain
proper body functions, there are a handful that are key to hair growth
and health.
First we need to caution you that when starting a
new vitamin regime, consistency is very important. You also need to be
patient, it normally takes from 2 to 3 months to see results in your
hair's condition. It's also important to check with your doctor before
starting a vitamin program, especially if you have health concerns.
Now that we have set a few parameters and made our cautionary
statements, let look at some of the more important vitamins when it
comes to hair health in no specific order. In an attempt to be as useful
as possible we will list the vitamin, any good food sources, and a
recommended daily dose for supplementation:
1. Vitamin A -
Antioxidant that helps produce healthy sebum in the scalp. Food sources:
Fish liver oil, meat, milk, cheese, eggs, spinach, carrots, apricots
and peaches. Daily Dose: 5,000 IU.
2. Vitamin C - Antioxidant
that helps maintain skin & hair health. Food sources: Citrus fruits,
strawberries, pineapple, tomatoes, green peppers, potatoes and dark
green vegetables. Daily Dose: 60 mg.
3. Vitamin E -
Antioxidant that enhances scalp circulation. Food sources: Cold-pressed
vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried
beans, and leafy green vegetables. Daily dose: Up to 400 IU. Warnings:
Can raise blood pressure and reduce blood clotting. People taking high
blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.
4. Pantothenic Acid (Vitamin B5) - Prevents graying and hair
loss. Food sources: Whole grain cereals, brewer's yeast, organ meats and
egg yolks. Daily dose: 4-7 mg.
5. Vitamin B6 - Prevents hair
loss, helps create melanin, which gives hair its color. Food sources:
Brewer's yeast, liver, whole grain cereals, vegetables, organ meats and
egg yolk. Daily dose: 1.6 mg. Vitamin B12 - Prevents hair loss. Food
sources: Chicken, fish, eggs and milk. Daily dose
6. Biotin -
Helps produce keratin, may prevent graying and hair loss. Food sources:
Brewer's yeast, whole grains, egg yolks, liver, rice and milk. Daily
dose: 150-300 mcg.
7. Inositol - Keeps hair follicles healthy
at the cellular level. Food sources: Whole grains, brewer's yeast, liver
and citrus fruits. Daily Dose: Up to 600 mg.
8. Niacin
(Vitamin B3) - Promotes scalp circulation. Food sources: Brewer's yeast,
wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg.
9. Biotin - Helps produce keratin, may prevent graying and hair loss.
Food sources: Brewer's yeast, whole grains, egg yolks, liver, rice and
milk. Daily dose: 150-300 mcg.
10. Inositol - Keeps hair
follicles healthy at the cellular level. Food sources: Whole grains,
brewer's yeast, liver and citrus fruits. Daily Dose: Up to 600 mg.
I hope this give you at least a basic understanding of what vitamins
can help with hair thinning and or hair loss problems. There are many
other products available that can
be helpful. There are several prescription drug regimes to try, so take
the time to speak with your doctor. There are also many herbal and
natural hair growth remedies available without a prescription, we believe strongly that you should also discuss these products with your doctor.