There are many stressors that can make your hair look dull and lifeless. Toxins in the environment, sun exposure, cigarette smoke, whether firsthand or secondhand; excess alcohol consumption, emotional stress and lack of sleep all can conspire to leave your tresses looking less than their best. Vitamins can help you combat the damage and ensure that you are giving your hair the proper nutrients it needs for shine, body and healthy growth. Before embarking on any supplementary vitamin regime, consult your doctor. Vitamins can have side effects and interfere with prescription medications.
Beta-Carotene
According to the Vitamins and Nutrition website, you should take 10,000 to 15,000 IU a day of beta-carotene to promote healthy hair. Beta-carotene, when converted by your body to Vitamin A, assists in making the sebum that gives hair its shine.
Vitamin B-complex
Vitamin B-complex vitamins are of paramount importance for healthy hair. The B-complex supplement you take should include 50 mgs. each of the major B-vitamins, especially Vitamin B-6. According to the Happy News website, vitamin B-6 increases the production of melanin, which gives hair its rich color. The supplement should also include folate, biotin and inositol, which works with vitamin B-6 to feed the fatty layer under the scalp and prevents thinning hair. Vitamin B-5 or pantothenic acid, which helps prevent hair loss and keeps hair follicles healthy, should also be included in your supplement.
Vitamin C
Take 1,000 to 2,000 mgs. of Vitamin C with bioflavonoids daily. Vitamin C is responsible for the development of healthy collagen. A deficiency can cause split ends and hair breakage.
Vitamin E
Take 400 IU of Vitamin E a day. Vitamin E increases blood flow to the scalp and increases cell oxygenation.
Flaxseed Oil
Take 1 tbsp. of flaxseed oil a day. While not a vitamin, flaxseed oil is still an important supplement for hair health. Rich in essential fatty acids, flaxseed oil can help give hair luster and shine and prevent dry, flyaway hair and split ends.
Trace Minerals
The vitamin supplement you take should include trace minerals such as magnesium and selenium. Magnesium activates enzymes necessary for the metabolism of amino acids, while selenium works as an antioxidant and helps keep hair elastic.
L-lysine
According to the University of Maryland Medical Center website, L-lysine may be taken in the amount of 500 to 1000 mg daily if you have a hair disorder such as alopecia or hair loss. L-lysine is an amino acid that helps to build new cells and is essential in hair re-growth.
Silica
Silica improves the strength and elasticity of hair. According to the Health and Body Fitness website, foods that are rich in this mineral include grains, lentils, tomatoes, and oats.
L-Cysteine
L-Cysteine is an amino acid peptide that helps give hair its strength, shine and structure. According to the Health and Body Fitness website, L-cysteine can also increase hair shaft diameter and hair growth density. You can ensure that you get enough of this keratin-forming amino acid by eating eggs, Brussels sprouts, broccoli, cauliflower, beans and milk.
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