Vitamins You Need for Healthy Hair

Vitamins are in important part of keeping our body healthy and preserving a balance in our emotional life. There are specific vitamins that are essential to our good health, and others are important for healthy hair and scalp. Before you start taking multivitamins or vitamin supplements, talk to your doctor to see if they will cause a problem with treating a disease or will offset a prescribed medication. Once you have started taking a good vitamin supplement, it normally takes between two or three months to see a difference in the condition of your hair. Don’t be impatient; consistency is the key to improving hair health.

Vitamin A is found in fish liver oil, meat, milk, cheese, and eggs. It also comes from spinach, broccoli, cabbage, carrots, apricots and peaches. Our body needs a daily dose of 5,000 IU to preserve a healthy scalp.

We need a dose of 60 mg of vitamin C for keeping healthy skin and hair. Vitamin C is a powerful antioxidant and is found in citrus fruits, strawberries, kiwi, cantaloupe, and pineapples. It’s also found dark green leafy vegetables, tomatoes, green peppers, and potatoes.

Vitamin E is important for scalp circulation and we need a daily dose of 400 IU for maximum benefit. This antioxidant is found in wheat germ oil, soybeans, raw seeds and nuts, dried beans, and cold pressed vegetable oils. If you are taking high blood pressure medication or an anticoagulant, you should check with your doctor before taking supplements of this vitamin. This vitamin can also reduce the clotting ability of the blood. Niacin, which is also known as vitamin B3, is also useful for scalp circulation but be aware the daily dose of niacin is 15 mg. Taking more than 25 mg a day can result in a temporary heat sensation because of blood cell dialiation. Food sources for niacin include turkey, chicken, meat, fish, wheat germ and Brewer’s yeast.

Biotin is needed to aid in preventing graying and hair loss. It can be found in Brewer’s yeast, whole grains, egg yolks, liver, rice, and milk. Our daily need is 150 to 300 mcg. Inositol helps produce keratin and we also help prevent hair loss and graying.

Pantothenic Acid (vitamin B5), vitamin B6, and vitamin B12 are all-important in reducing graying and slowing hair loss. Vitamin B6 helps create melanin which gives our hair its color. Daily doses of vitamin B5 are 4 to 7 mg, 1.6 mg for vitamin B6, and 2 mg of vitamin B12. Food sources for B5 are whole grain cereals, brewer’s yeast, animal organ meats and egg yolks. B6 can be acquired in Brewer’s yeast, liver and other organ meats, whole grain cereals, vegetables, and egg yolks. Consuming too much B6 can cause numbness in hands and feet. Sources of B12 are chicken, fish, eggs, and milk.

If you want a beautiful healthy head of hair, don’t rely on your shampoo and conditioner. Be sure you are getting the vitamins your scalp and hair need for healthy growth and beautiful shine.