You can use the most expensive hair products to make your hair look healthy, but if you don't eat properly and your body lacks the basic vitamins, your shining glory won't look very good, no matter what you use. Instead, look to your diet and make the changes your hair needs--from within.
Beta-Carotene
This vitamin promotes healthy hair, skin and nails. Your body converts it to vitamin A, which helps to maintain normal growth and bone development. You should take 10,000 to 15,000 international units, or IU, of beta-carotene daily, according to the Vitamins and Nutrition Center website.
B-Complex Vitamins
Vitamin B3 helps with healthy blood circulation in the scalp. Healthy blood circulation adds to healthy hair. You should take 15 mg every day and look for this vitamin in chicken, wheat germ, fish, citrus fruits and liver, according to the World of Hair website.
Pantothenic acid, or vitamin B5, helps you avoid hair loss and graying hair. Take 4 to 7 mg daily. You can find vitamin B5 in whole grains, egg yolks and brewer's yeast.
Vitamin B6 helps in the creation of melanin, which gives your hair its color. It also helps to prevent hair loss. Take 1.6 mg of this vitamin per day and do not take high doses. If you do, you can suffer numbness in your feet and hands.
Vitamin B12 helps to prevent hair loss. Take two mg daily and look for this vitamin in milk, fish, eggs and chicken.
Vitamin C
This antioxidant aids in hair health and is found in citrus fruits, pineapple, tomatoes, potatoes, green peppers, dark green vegetables, cantaloupe and kiwi. A daily dose is 60 mg, according to the World of Hair website.
Vitamin E
Vitamin E is also an antioxidant and aids in healthy blood circulation in your scalp. Take up to 400 IU per day. You can find vitamin E in wheat germ oil, nuts, raw seeds, leafy green vegetables, dried beans and soybeans.
If you are prone to high blood pressure, ask your doctor about the feasibility of taking this vitamin as it can increase your blood pressure. It can also reduce the ability of your blood to clot, according to the World of Hair website.
Biotin and Inositol
Biotin helps in the production of keratin, a protein that prevents the graying of hair and hair loss. Take between 150 to 300 mg per day. You can find biotin in liver, egg yolks and citrus fruits.
Inositol works at the cellular level to keep your hair healthy, according to the World of Hair website. Take up to 600 mg daily. You can find this nutrient in citrus fruits, brewer's yeast and liver.
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