OK, so you’ve read many times that vitamin supplements can encourage hair growth. However, many people take vitamins haphazardly or don’t realize that they can end up being really expensive urine. If you are not engaging in exercise or physical activity to really get it into the bloodstream most of it leaves the body through our bladder. They are best taken with food and some vitamin helps in the absorption of other vitamins…folic acid helps absorb vitamin C much like vitamin E helps absorb vitamin A. Below is a short guide of vitamins known to contribute to healthy hair:
Vitamin A is an antioxidant that promotes the production of healthy sebum found in the scalp. An excellent supply of these vitamins for hair growth can be found in fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches. Best taken with food.
Vitamin B3, or niacin also promotes circulation in the scalp. These vitamins for hair growth are present in brewer’s yeast, wheat germ, fish, chicken, turkey, and meat. Endorsed intake is 15 mg, and it must be mentioned that taking more than 25 mg a day may cause a sensation of burning due to blood cell dilation called niacin flush.
Vitamin B5, or pantothenic acid, prevents the graying of hair and hair loss. These vitamins for hair growth are in whole grain cereals, brewer’s yeast, organ meats, and egg yolks. The recommended dose is four to seven mg.
Vitamin B6 – is another nutrient that prevents hair loss and promotes the production of melanin in the body. Melanin is responsible for providing the hair with color. Sources of these vitamins for hair growth are found in brewer’s yeasts, liver, multi grain cereals, vegetables, organ meats, and egg yolks. Limit consumption to 1.6 mg a day, as high doses make you feel numbness in the feet and hands. This happened to me… I was a little too zealous!
Vitamin B12 – is found in chickens, fishes, eggs, and milk, prevents hair loss. I take a B complex vitamin that basically encompasses all previously mentioned.
Zinc– not only does zinc keep hormones balanced and cell reproduction but not having enough in the body can lead to excessive hair shedding, breakage and a weakened hair strand. Can be taken anytime of day with food although some studies show that it can help you sleep. Can be found in lamb, clams ,crab, lobster, turkey and beef.
Selenium– can be found in brazil nuts and seafood. Helps promote strong and shiny hair.
Biotin– helps hair grow longer and thicker, improve skin quality and helps manage sugar in the body.
MSM – is a sulfur and has recently been shown to improve hair growth by improving circulation in the scalp and controlling hair loss. Also helps relieve allergies and chronic fatigue.
Vitamin C – also improves circulation in the scalp, natural detoxifier and helps with hair loss. Can be found in bananas, berries, grapefruit, honeydew, artichokes cabbage.
Vitamin E – encourages blood circulation in the scalp and acts an antioxidant and removing impurities. Can be found in wheat germ, peanuts and leafy green vegetables.
This is in small part a list of vitamins that will assist in hair growth. In our zeal and oftentimes haste (patience is a virtue when dealing with OUR hair!) some might be tempted to take every vitamin associated with hair growth. Excessive vitamin intake can lead to hair loss and more importantly be detrimental to overall health, so please consult a doctor before taking any supplements.