Hair Vitamins
Posted: Friday, November 20, 2009
by Yulia Berry
Great Home Remedies
Our hair is a living part of our body and, like any other organ, it needs a good supply of nutrients in order to grow and thrive. Here is a small list of essential vitamins and minerals that your hair need in order to stay healthy, strong and on the top of your head.
Vitamin A
This all important antioxidant can be found in fish oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, apricots, peaches, and of course carrots. Getting enough vitamin A ensures the production of healthy sebum in the scalp. However, make sure that you do not take too much, keeping your intake around 5000 IU per day. Over 25000 IU is considered toxic and overdosing on Vitamin A could lead to health problems and even contribute to hair loss.
Also known as Vitamin B3, niacin helps promote the healthy blood circulation to the scalp. Niacin can be found in brewer's yeast, wheat germ, fish, chicken, turkey, and meat. If taking a niacin supplement, keep the intake at around 15 mg since more than 25 mg a day can cause niacin flush, which is a burning sensation due to blood cell dilation.
Vitamin B5
This vitamin, found in whole grain cereals, brewer's yeast, organ meats, and egg yolks, can help prevent graying and hair loss. Recommended dosage is 4 to 7 mg.
Vitamin B6
Yet another B group vitamin that helps prevent hair loss and helps hair keeps its color, Vitamin B6 promotes the production of Melanin, which is the compound responsible for hair color. You can find this vitamin in brewer's yeast, liver, whole grain cereals, vegetables, organ meats, and egg yolks. Recommended dosage for B6 is around 1.6 mg, with higher doses causing numbness in the hands and feet.
Vitamin B12
Rounding out the B group, B 12 can also help prevent hair loss. B !2 can be found in chickens, fish, eggs and milk. The recommended daily dose is 2 mg.
Vitamin C
This powerful antioxidant is extremely important for healthy skin and hair and can be found in citrus fruits, strawberries, kiwis, cantaloupes, pineapples, tomatoes, green peppers, potatoes, and dark green vegetables. Recommended dosage is around 60 mg per day, but there is no real harm in taking more.
Vitamin E
Vitamin E helps with blood circulation to the scalp. It is found naturally in cold-pressed vegetable oils, wheat germ oils, soybeans, raw seeds, nuts, dried beans, and leafy green vegetables. If taking a supplement, the daily recommended dosage is 400 IU. Vitamin E can raise blood pressure and lower the blood's clotting ability, so be sure to consult your doctor if you have high blood pressure or are taking medications and you are planning to take a vitamin E supplement.
Biotin
Biotin helps with the production of keratin, a important substance that helps prevent graying and hair loss. Biotin is abundant in brewer's yeast, whole grains, egg yolks, liver, rice and milk. The recommended dosage is 150 to 300 mg.
Inositol
This component helps keep your hair follicles healthy. Inositol can be found in whole grains, brewer's yeast, liver and citrus fruits. The recommended dosage is 600 mg.
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