Vitamins That Support Hair Growth

Everyone loses about 50 to 100 hairs per day, according to the Mayo Clinic, though this shedding is not noticeable since there are on average around 100,000 hairs on the scalp. Serious hair loss can occur due to factors such as pattern baldness, certain diseases and medical treatments, stress, scalp infections, harsh hair treatments, hormonal changes and poor nutrition. Though some of these factors may be beyond your control--there's not much you can do about the genetically determined pattern baldness, for example--you can certainly do something to improve your nutrition and vitamin intake to support strong and healthy hair growth.

B Vitamins

The B vitamins that support healthy hair growth include B-6, biotin, choline, folic acid and inositol. These vitamins play an important role in cell reproduction, and therefore support hair as it grows. Hairboutique.com recommends supplementing your diet with 50 milligrams of each of these vitamins, or opt for a multivitamin formula that includes these amounts among other vitamins and minerals. You can also get plenty of B-complex vitamins from foods such as whole grains, poultry and eggs.

Vitamin E

Vitamin E is a powerful antioxidant that can prevent cell damage, according to the book, "Prescription for Nutritional Healing." There are good amounts of vitamin E in foods such as legumes, whole grains, wheat germ, eggs, oatmeal and green leafy vegetables, but supplementing with 400 to 800 International Units, or IU, of vitamin E daily will ensure that your hair grows out shiny--meaning damage-free--and strong.

Vitamin C

Vitamin C is another powerful antioxidant that protects your hair from damage. However, vitamin C's role in supporting hair growth has to do more with its ability to help your body better absorb iron. Iron is crucial for hair growth, explains Dr. Wilma Bergfeld, a dermatologist at the Cleveland Clinic, as a lack of this mineral--usually due to heavy periods, stress and/or poor nutrition--will literally shut down hair production. Meat, fish, poultry and dried fruits are good dietary sources, but to make sure your body absorbs all of the iron it needs from these foods, supplement your daily diet with about 1 to 2 grams of vitamin C.