Vitamins for your hair

Even though your body needs a number of different vitamins and minerals to maintain proper body functions, there are several that are specific to hair growth and health. Any vitamin deficiencies can lead to thinning hair or even total baldness. When starting a new vitamin treatment, it usually takes from 2 to 3 months to see results in your hair’s condition. It’s also important to crosscheck with your doctor before starting a vitamin program, especially if you have health issues.

Vitamins for hair growth

  • Vitamin A – It is an antioxidant which is essential for healthy sebum in the scalp. Food sources: meat, eggs, cabbage, apricots, cheese, carrots, spinach, peaches, milk and fish liver oil. Daily recommended dose: 5,000 IU. Warnings: Consumption of more than 25,000 IU daily is toxic and can cause hair loss and other serious health problems.
  • Vitamin C – It is an antioxidant that helps maintain skin and hair health. Food sources: strawberries, green peppers, pineapple, leafy green vegetables, citrus fruits, kiwi, cantaloupe, and potatoes.
    . Daily recommended dose: 60 mg.
  • Vitamin E – It enhances scalp circulation. Food sources: wheat germ oil, nuts, green leafy vegetables, soybeans, dried beans, raw seeds and cold-pressed vegetable oil. Daily recommended dose: Up to 400 IU. Warnings: It can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before consuming Vitamin E supplements.
  • Biotin – It is also known as Vitamin H. It helps produce keratin, may prevent graying and hair loss. Food sources: whole grains, liver, milk, whole grain and rice. Daily recommended dose: 150-300 mcg.
  • Inositol – It keeps hair follicles healthy at the cellular level. Food sources: Whole grains, brewer’s yeast, citrus fruits and liver. Daily recommended dose: Up to 600 mg.
  • Niacin (Vitamin B3) – It promotes scalp circulation. Food sources: wheat germ, brewer’s yeast, meat, chicken, fish and turkey. Daily recommended dose: 15 mg. Warnings: Consuming more than 25 mg a day can result in “niacin flush” – a temporary heat sensation due to blood cell dilation.
  • Pantothenic Acid (Vitamin B5) – It is also called Calcium Pantothenate. It prevents graying and hair loss. Food sources: Whole grain cereals, brewer’s yeast, egg yolks and organ meats. Daily recommended dose: 4-7 mg.
  • Vitamin B6 – It prevents hair loss, helps create melanin, which gives hair its color. Food sources: Brewer’s yeast, whole grain cereals, liver, vegetables, organ meats and egg yolk. Daily recommended dose: 1.6 mg. Warnings: Consumption of high doses can cause numbness in hands and feet.
  • Vitamin B12 – This prevents hair loss. Food sources: Fish, chicken, eggs and milk. Daily recommended dose: 2 mg.
  • Beta-carotene – It is also vital to hair growth. This is so because beta-carotene is converted to vitamin A when the body needs it. Daily recommended dose: 10,000 to 15,000 IU.
  • Zinc – Zinc stimulates hair growth by aiding in the proper functioning of the immune system. Deficiency of zinc can cause scalp problems and baldness

Now you know the secret of lustrous thick hair. So what are you waiting for? Start incorporating the required vitamins in your daily diet.

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5 Responses to “Vitamins for your hair”

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  4. Very informative post on all the vitamins. Thanks for sharing.


  5. Vitamin A is no doubt the best source for hair growth/support.

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