Your hair consists of several layers of dead cells. A variety of vitamins are needed to keep your hair strong and healthy. Health conditions, genetics or low vitamin levels can lead to dry and brittle hair or in some cases permanent hair loss, according to Nicky Pope, author of the book "The Professional's Illustrated Guide to Hair Care & Hairstyle." Certain vitamins can increase blood flow to your scalp, strengthen fragile hair, increase hair growth, prevent permanent hair loss and restore your hair to its former health.
Vitamin E
Vitamin E is a fat-soluble antioxidant that improves immune system function and protects your scalp from damaging free radicals that can alter the condition on your hair, according to James Dessi, author of the book "How to Prevent Baldness & Regrow Your Hair-Naturally." Dessi explains that vitamin E also strengthens your capillaries, increases blood flow to your scalp, decreases inflammation in your body, accelerates the healing process, repairs damaged tissues, encourages hair growth and stimulates hair follicles. The recommended daily dosage for vitamin E is 15 mg for adults. Foods rich in vitamin E include mangoes, tomatoes, spinach, peanuts, corn oil, wheat germ, almonds and sunflower seeds.
Vitamin H
Vitamin H, also called biotin, is a water-soluble B vitamin that strengthens fragile hair, thickens fine hair, repairs splitting ends, prevents permanent hair loss and lowers your risk of male pattern baldness, notes Christopher Hobbs, author of the book "Vitamins for Dummies." The recommended daily dosage for vitamin H is 50 mcg for adults. Foods rich in vitamin H include almonds, peanuts, pecans, walnuts, nut butters, soybeans, beans, whole grains, cauliflower, bananas and mushrooms.
Iron
Iron is a mineral that supports hair growth, aids in red blood cell formation, stimulates hair follicles, repairs damaged tissues and increases blood circulation in your scalp, according to H. Winter Griffith, author of the book "Vitamins, Herbs, Minerals, & Supplements: The Complete Guide." The recommended daily allowance is 8 mg for men, 18 mg for women, 27 mg for pregnant women and 10 mg for breastfeeding women. Foods rich iron include liver, salmon, spinach, kale, turnip greens, tuna, eggs yolks, beef, poultry, instant oatmeal, raisins beans, oats, barley, brown rice, tofu, whole wheat and whole grain pasta.
Zinc
Zinc is a mineral that supports healthy hair, increases sebum, the natural oil produced by your scalp, prevents dandruff, delays hair graying, repairs splitting and brittle hair and lowers your risk of permanent hair loss, notes Shelia Buff, author of the book "The Complete Idiot's Guide to Vitamins and Minerals." The recommended daily dosage for zinc is 11 mg for men and 8 mg for women. Foods rich in zinc include beef, lamb, pork, peanuts, peanut butter, lentils, split peas, kidney beans, garbanzos, pinto beans, soybeans, pumpkin seeds and red beans.
References
- "The Professional's Illustrated Guide to Hair Care & Hairstyle"; Nicky Pope; 2010
- "How to Prevent Baldness & Regrow Your Hair-Naturally"; James E. Dessi; 2000
- "Vitamins, Herbs, Minerals, & Supplements: The Complete Guide"; H. Winter Griffith; 2000
- "The Complete Idiot's Guide to Vitamins and Minerals"; Sheila Buff; 2007
- "Vitamins for Dummies"; Christopher Hobbs; 1999
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