Women may see hair loss due to heavy menstruation, crash diets or some sort of physical trauma that interrupts the hair growth cycle. Proper nutrition helps to ensure a healthy head of hair, whether a woman is aiming to maintain what she's got or regrow lost hair. Certain vitamins are key for maintaining a healthy mane.
Biotin
Vitamin H, also called biotin, is one of the B complex vitamins. This vitamin is vital for growing healthy hair, according to the University of Maryland Medical Center. A woman's body needs biotin to metabolize fats, carbohydrates and amino acids, which are protein's building blocks. The major component of hair is a protein called keratin. A woman needs 30 mcg biotin daily, advises UMMC.
Thiamin and Ribovlavin
Two other B vitamins help a woman grow a healthy head of hair, according to Harvard Medical School. Thiamin and riboflavin also are important for a healthy brain and skin. Women should have 1.1 mg of each of these vitamins daily.
Vitamin C
Vitamin C boosts the absorption of iron, which is considered vital for hair growth, advises MotherNature.com. Iron helps the body to make amino acids, those protein building blocks, according to HMC. Women ages 18 to 50 need 18 mg and women older than 50 need 8 mg. Women should take in 75 mg vitamin C daily, but add 35 mg if they are smokers, advises HMC.
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