Most Important Vitamins For Hair Growth & Health

According to the Mayo Clinic, there are about 100 thousand hairs on the scalp. And while it's normal to lose anywhere from 50 to 100 hairs per day, since this loss is replenished with new hairs, poor nutrition, certain diseases, drugs, stress and genetics can lead to more serious hair loss as well as dull and lackluster hair. To control one of these factors--poor nutrition--make sure you eat a balanced diet that will supply you with the most important vitamins for healthy, shiny hair.

Vitamin C

Vitamin C is a powerful antioxidant that protects hair from damage. It does so by way of helping your body absorb the mineral iron, which, according to MotherNature.com, plays a key role in hair growth. If your body has an iron deficiency due to heavy menstruation, poor nutrition or stress, your hair will literally stop growing. Make sure you get an adequate amount of iron from foods such as meat, fish, poultry and dried fruits, and eat plenty of fresh fruits and dark leafy vegetables, all good sources of dietary vitamin C, to make sure that your body absorbs iron properly. You can also add 1 to 2g of vitamin C supplements per day.

Vitamin E

Like vitamin C, vitamin E is also a powerful antioxidant. According to the book, "Prescription for Nutritional Healing," vitamin E can prevent cell damage and help dull hair become more shiny. Eat such vitamin E-rich foods as eggs, legumes, whole grains, wheat germ, oatmeal and green leafy vegetables, but consider supplementing your diet with 400 to 800 IU (International Units) of vitamin E daily to ensure that you get enough of this nutrient.

B Vitamins

There are many B vitamins, collectively known as B-complex. Specific B vitamins that support healthy hair growth, according to Vitamins-Nutrition.org, include biotin (also known as vitamin H or vitamin B-7), B-6, folic acid (also known as vitamin B-9) and inositol. These vitamins are essential for cell reproduction, and therefore, support healthy hair as it grows. Dietary sources of these vitamins include whole grains, cereals, dairy foods, meats, eggs, bananas and potatoes. Hairboutique.com recommends supplementing your diet with 50mg of each of these vitamins. Taking a multivitamin is also an option, as many multivitamin brands include good amounts of B-complex vitamins, along with vitamins C and E.