Your scalp needs an adequate supply of vitamins and minerals to keep it healthy, stimulate hair follicles, prevent hair loss and encourage hair regrowth. Factors such as medications, diseases, stress, medical treatments, genetics, scalp infections and nutritional deficiencies can cause your hair to fall out and prevent it from regrowing. Certain vitamins and minerals can improve the condition of your scalp and help you regrow healthy, shiny and strong hair.
Vitamin B-1
Vitamin B-1, also known as thiamine, is a water-soluble vitamin that supports hair regrowth, repairs damaged hair follicles, improves the condition of your scalp, prevents hair breakage, hydrates and stimulates your scalp by increasing blood flow to the area, according to David Kingsley, the author of the book "The Hair-Loss Cure." The recommended daily dosage for vitamin B-1 is 1.2 mg for men and 1.1 mg for women. Foods rich in vitamin B-1 include lentils, peas, whole wheat bread, milk, cantaloupe, eggs, lean pork, fortified cereals, enriched white bread and long grain brown rice.
Vitamin C
Vitamin C is water-soluble antioxidant that strengthens your immune system and protects your scalp from harmful free radicals that can interfere with hair regrowth, according to Christopher Hobbs, author of the book "Vitamins for Dummies." Hobbs explains that vitamin C improves the condition of your hair, aids in hair regrowth, heals damaged hair follicles, hydrates your scalp and increases blood flow to hair follicles. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include green peppers, strawberries, spinach, oranges, grapefruits, cantaloupe, tomatoes, broccoli, papaya, mangoes, pineapples and cauliflower.
Iron
Iron is a mineral that supports hair regrowth, aids in red blood cell production, helps your scalp heal from damage, transports oxygen and blood to your scalp and prevents anemia, which can increase your risk of hair loss, reports Sheila Buff, author of the book "The Complete Idiot's Guide to Vitamins And Minerals." The recommended daily dosage for iron is 8 mg for men and 18 mg for women. Foods rich in iron include beef, oysters, shrimp, light tuna, firm tofu, cashew nuts, dried prunes, raisin bran cereal, kidney beans, dark meat chicken, black-strap molasses and potatoes with skin.
Vitamin E
Vitamin E is a fat-soluble antioxidant that improves immune system function and protects your scalp from infections, diseases, toxins, and viruses that can prevent hair regrowth, according to Ken Peters, author of the book "Healthy Body; Healthy Hair: A Natural Guide to Healthy Hair, and Hair Loss Prevention." Peters reports that vitamin E also stimulates hair follicles, moisturizes your scalp, repairs damaged hair follicles, encourages hair regrowth, increases blood flow to your scalp and strengthens its blood vessels. The recommended daily dosage for vitamin E is 15 mg for adults. Foods rich in vitamin E include avocados, carrots, almonds, spinach, corn oil, olive oil and sunflower oil.
Zinc
Zinc is a mineral that boosts immune system function and protects your scalp from free radicals that can damage it, according to Nicola Reavley, author of the book "The New Encyclopedia of Vitamins, Minerals, Supplements, & Herbs." Reavley explains that zinc encourages hair regrowth, prevents hair loss, accelerates the healing process, stimulates hair follicles and heals scalp wounds. Foods rich in zinc include beef, lamb, pork, peanuts, peanut butter, beans, lentils, split peas, kidney beans, garbanzos, pinto beans, red beans, soybeans, tofu and oysters. The recommended daily dosage for zinc is 11 mg for men and 8 mg for women. Foods rich in zinc include beef, pork, baked beans, milk, almonds, peanuts, fruit yogurt, crab, oysters and chickpeas.
References
- "Hair Growth and Disorders"; Ulrike Blume-Peytavi; 2008
- "The Hair-Loss Cure"; David H. Kingsley; 2010
- "Healthy Body; Healthy Hair: A Natural Guide to Healthy Hair, and Hair Loss Prevention"; Ken Peters; 2007
- "The Complete Idiot's Guide to Vitamins And Minerals"; Sheila Buff; 2007
- "The New Encyclopedia of Vitamins, Minerals, Supplements, & Herbs"; Nicola Reavley; 1999
- "Vitamins for Dummies"; Christopher Hobbs; 1999
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