Your hair is made of protein. Healthy, strong hair requires a diet that contains vitamins A, K and those in the B complex category to promote protein production and hair growth. Consuming these vitamins not only strengthens your hair but also can reduce hair loss associated with conditions like alopecia, according to the University of Maryland Medical Center.
B Complex Vitamins
B complex vitamins help the body metabolize proteins to break them down into their component amino acids. Cells can then reassemble these amino acids to make human body structures that require newly constructed proteins. As such, B complex vitamins promote healthy hair, skin, nails, eyes and liver. The B complex vitamins include niacin, riboflavin, thiamine, niacinamide, B6, pantothenic acid, folic acid, biotin and B12. They dissolve easily in water and can be found in some fortified drinks. Other sources of B complex vitamins include yeast, seeds, liver, vegetables, eggs and meats. Biotin--also known as vitamin H--has been shown to combat alopecia--hair loss--in adults and children.
Vitamin A
Vitamin A promotes healthy hair and skin. You can obtain vitamin A naturally from foods such as mangoes, apricots, cantaloupes, kale, turnip greens, spinach, carrots, pumpkin, sweet potatoes and liver. Dairy products made with milk also contain vitamin A. Try to obtain vitamin A from the foods you eat and avoid a supplement. Excessive vitamin A can be toxic and cause birth defects. The main ingredient in the strong acne medication isotretinoin is a vitamin A derivative known to cause serious birth defects. Also, individuals taking isotretinoin must be monitored for liver damage during the course of their therapy.
Vitamin K
Vitamin K is a non-B complex vitamin that helps the body build proteins. Dark green vegetables, soybean oil and canola oil are sources of dietary vitamin K. You will not find vitamin K in many fortified drinks because it is fat-soluble and does not dissolve well in water. Vitamin K deficiencies are rare because the bacteria that live naturally in the human gut produce it. Even if you do not consume foods rich in vitamin K, you will absorb some of the bacterial byproduct. As such, a vitamin K supplement is usually not necessary.
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