As you age, you might notice your hair becoming thinner, limp or lackluster. Just like the rest of our body, healthy hair begins on the inside, with nutrition and vitamins that help assemble the proper proteins for healthy hair growth. By eating a balanced diet and supplementing with the right vitamins, you will be able to keep your hair vibrant and healthy.
Biotin
Biotin, one of the B vitamins, can be used for thickening nails. While it has never been scientifically tested for thickening hair, nails and hair are made of keratin, a cellular protein, so it is thought that taking biotin will also keep your hair healthy. This water-soluble vitamin can be found in various cosmetic products for maintaining healthy hair. It can also be found in brewer's yeast, pecans, sardines, bananas and cauliflower. Egg yolk is a source of biotin. However, raw egg whites have avidin, a protein that interferes with the way the body can absorb biotin.
Calcium
Calcium is a vital component of healthy hair. According to Natural Solutions Magazine, a hormone made by the thyroid called calcitonin gene-related peptide, or CGRP, helps hair to grow. By taking calcium, you help keep your thyroid in good shape so your body can make CGRP. The daily recommended intake for calcium is 800 to 1,500mg, and it should be taken with 400 IU of vitamin D to help with absorbency.
B-Complex Vitamins
B vitamins are essential for promoting hair growth and keeping healthy hair. According to the Nutritional Supplement Educational Center, these "beauty vitamins" promote healthy hair growth. Without B vitamins, hair can become brittle and dry. Part of the B complex family, inositol is also responsible for healthy hair and nail growth, as well as beta carotene, which makes hair shiny. B vitamins can be found in milk, fish, fresh fruit, whole grains and eggs.
Iron
Lack of iron causes a disorder called anemia. Iron deficiency is caused by insufficient red bloods cells in your body. It develops after normal iron stores have been depleted and there aren't enough red blood cells in your body. According to the University of Maryland Medical Center, the blood cannot carry oxygen throughout your body without iron, causing a hair disorder called alopecia. Alopecia stunts hair growth and turns hair dry, brittle and dull. To keep hair healthy, eat foods high in iron, including meats such as liver, raisins, egg yolks, fish and whole grain breads.
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