Your body needs a certain amount of vitamins and minerals every day to stay healthy. Many people assume that they are getting their essential vitamins from the foods they eat, and do not realize that their diets may be lacking in nutrients. They also are not aware that certain vitamin deficiencies can lead to thinning hair and baldness. Also, taking extra vitamins can help your hair, although it can take two to three months, according to Buzzle.com, before you begin to see improvement.
Vitamin A
Vitamin A is an antioxidant that promotes healthy sebum in the scalp. Sebum, according to wisegeek.com, is the oily substance given off by glands in mammals’ skin, making hair waterproof. The daily recommended dose is 5,000 IUs (international units). Foods that are high in Vitamin A include meat, cabbage, eggs, cheese, spinach, milk, carrots and peaches. Be sure not to consume more than 25,000 IUs of Vitamin A, as it can become toxic and cause hair loss and other health problems.
Vitamin C
Vitamin C is also an antioxidant, one that helps the immune system. It also can help maintain skin and hair health. Foods high in Vitamin C include citrus fruits, strawberries, peppers, pineapples, kiwi, cantaloupe, green vegetables and potatoes. The daily recommended dose for Vitamin C is 60 mg.
Niacin
Niacin, also known as Vitamin B3, promotes scalp circulation. Consuming a bit more than the daily recommended dose of 15 mg helps circulate the scalp and promote hair growth. However, consuming more than 25 mg per day can lead to heat sensations due to blood cells dilating. Foods high in niacin include meat, fish, chicken, turkey and wheat germ.
Vitamins B6 and B12
Vitamins B6 and B12 together can help prevent hair loss. They also create melanin, according to buzzle.com, which contributes to hair color. Foods that are high in Vitamins B6 and B12 include yeast, whole grains, vegetables, egg yolks, meats and milk. The daily recommended dose for these vitamins is between 1.6 and 2.0 mg per day. Do not overdose on Vitamins B6 and B12, or numbness can occur.
Biotin
Biotin, also know as Vitamin H, is important for hair growth, as it helps to produce keratin, a protein made in the scalp. Biotin helps prevent graying and hair loss. Foods high in Biotin include whole grains, milk and rice. The daily recommended intake of Biotin is between 150 and 300 mg.
About this Author
Alan Bass is currently attending Muhlenberg College in Allentown, Pa. He is majoring in psychology and minoring in business. He is also a member of the Muhlenberg College ice hockey team and is a writer for Hockey54.com, Insidehockey.com and Prohockeynews.com.
