The health of your hair can influence your feelings of self-worth--hair that is full of flakes, dull, limp or falling out can be embarrassing. A study from The Nielsen Company indicated that two-thirds of consumers in the United States felt pressured to look good yet spent more on hair care treatments and products than other beauty items. You can improve the health of your hair with certain nutrients, but consult your physician before taking supplements.
Omega-3 Fatty Acids
Adding foods high in omega-3 fatty acids or taking fish oil supplements may help keep your hair shiny and full of body. The website for "Fitness" magazine reports that if you're ingesting too little of this essential fatty acid, your hair may pay the price--a deficiency can result in dull, lifeless hair. In addition, the Mayo Clinic cites some evidence to suggest that taking omega-3 fatty acids may help improve psoriasis, a skin condition that results in flaking and itching. This condition can affect the look of your hair, causing severe dandruff. Some forms of psoriasis can even cause your hair to fall out, according to DermNet NZ. The University of Maryland Medical Center notes that coldwater fish like halibut, herring, mackerel, salmon, sardines and tuna are excellent sources of omega-3 fatty acids. If you are taking supplements instead of eating these types of fish, the center warns that you should not ingest more than 3 g per day of omega-3 fatty acids without physician supervision.
Vitamin E
Vitamin E may affect your hair in a variety of ways. Holistic Online reports that vitamin E improves circulation in the scalp, which improves the health and growth of your hair. This may be confirmed by the findings of a study presented at the 2009 Vitafoods International Conference in Geneva, which indicates that study participants who took 100 mg of a form of vitamin E called tocotrienols had reduced male pattern baldness through increased hair growth. The Holistic Online website also notes that vitamin E may encourage hair growth by boosting your immune function and recommends that you take 400 IU per day and slowly increase your dose to 800 to 1,000 IU for maximum hair health. MedlinePlus refutes this recommendation, indicating that dosages over 400 IU per day can increase your risk of death, so be sure to follow your physician's advice. The Daily Green reports that foods high in vitamin E include sunflower seeds, nuts, turnip greens, tomatoes and wheat germ.
Iron
Include foods high in iron in your diet or take iron supplements for healthy hair. The Aging Skin Net website notes that an iron deficiency correlates to hair loss. A common underlying medical condition that can result in the loss of your hair is anemia, caused by not taking in enough iron. MedlinePlus notes that adult daily iron recommendations range from 8 to 18 mg. Changing your diet to take in more iron is easily done--foods high in iron include clams, oysters, shrimp, beef liver, ground beef, pork roast, walnuts, cashews, spinach, chickpeas, lima beans, prunes and raisins, according to the University of Maryland Medical Center. Raising your iron intake to adequate levels to correct your anemia should cause your hair to regrow.
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