Having a head of healthy strong hair can be achieved through proper maintenance and nutrition. Certain vitamins are needed to strengthen the hair, scalp and follicles, whereas others maintain the strands and help them to grow. These vitamins can be consumed through diet and used externally on the hair through the use of special shampoos and moisturizers that are vitamin fortified.
Vitamin C
Vitamin C is a water-soluble vitamin and antioxidant known for its immune boosting abilities. If your immune system is weak, you may develop hair loss, which may also occur when you are extremely ill. In addition to its immune boosting qualities, vitamin C is also responsible for the growth and repair of tissues and reduces the risk of developing certain cancers, heart disease and inflammatory conditions. The body does not make vitamin C, so it must be obtained through food or supplements. The best food sources of vitamin C are mango, watermelon, pineapples, cabbage, red peppers and citrus fruits. Adult men should obtain at least 90mg per day and women should get 75mg per day.
Biotin
Biotin is a vitamin often used in supplements to treat hair loss, brittle nails or mild depression, according to MedlinePlus. Biotin is also used to convert food to energy and is needed for healthy bones. The average adult should consume 30mcg per day. Foods that contain biotin are whole grains, organ meat, egg yolk, fish and soybeans. However, biotin is also available in supplement form on its own and as part of a complete multivitamin.
B-Complex
B-complex vitamins are needed for proper growth and development of various parts in the body. They are also used to convert food into energy. Vitamins B-1 and B-2 are mainly used in the body to maintain a healthy brain as well as healthy skin and hair. You can take vitamins B-1 and B-2 as supplements on their own, or consume them through a diet that contains dairy and soy. They are also available as part of a B-complex or multivitamin supplement.
Vitamin A
Vitamin A is used in the body to maintain healthy skin and tissues. This is important to keep a healthy mane of hair since the skin on the scalp and hair follicles are affected the same as the skin on the rest of the body. If this skin is overly dry, you may suffer from hair loss due to clogged follicles or hair breakage. Healthy adult men should consume 900mcg of vitamin A daily, and women should get 700mcg daily, according to the Harvard Medical School.
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