Your hair is an extension of your skin and requires the right mix of vitamins to ensure that it grows healthy and strong. Your hair has a maximum growth rate, which means that if you aren't getting enough nutrients in your diet, your hair may not be growing as fast as it could be. By incorporating the right mix of vitamins, you can experience your best hair growth.
Vitamin B-Complex
Vitamin B-complex includes a variety of vitamins associated with growing healthy hair, according to HairBoutique.com. Food sources rich in vitamin B include those that are high in protein, including tuna, red meat, eggs, low-fat dairy products and chicken.
You can opt to take a vitamin supplement that encompasses these vitamins. This includes biotin, which is necessary to produce keratin, the molecules needed to grow hair and give it strength, according to World of Hair. Folate and inositol also are B-complex vitamins that contribute to hair growth.
Vitamin C
This vitamin is well-known for containing bioflavonoids, which boost hair growth. If you're not getting enough vitamin C in your diet, you may begin to experience some hair loss. Vitamin C can be found in several citrus fruits, including oranges, lemons, grapefruits and cantaloupes. Drinking the juices of these fruits or eating vegetables such as broccoli or green peppers also help.
Taking vitamin C enhances your ability to absorb iron, a mineral that can contribute to growth, according to the U.S. Food and Drug Administration. You also can take a 1 to 2 g supplement per day, according to HairBoutique.com.
Vitamin E
Vitamin E contains antioxidants that help fight free radicals in the body that can damage your skin cells and slow hair growth. By consuming more vitamin E, your body can neutralize these free radicals, achieving faster hair growth.
Dietary sources of vitamin E include wheat germ, seeds, olives and leafy green vegetables. You can take a supplement of 400 to 800 international units per day to ensure you are getting enough vitamin E. If you are taking blood pressure medication, however, it's important to check with your physician before beginning to take vitamin E, according to World of Hair.
Beta Carotene
Beta carotene is converted to vitamin A in the body, which is necessary for growth and development of bone, according to vitamins-nutrition.org. Beta carotene can be found in orange-colored fruits and vegetables, including carrots and bell peppers. You also can take 10,000 to 15,000 international units of beta carotene each day, according to HairBoutique.com.
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