There are numerous vitamins that can aid in the correction of hair loss and encourage hair growth. Having a “healthy mane” and a “crowning glory” is of prime concern to most people, and many suggestions will aid in this important part of your health. Hair loss can be caused by several factors, and that can include vitamin deficiency, genetics, stress and illness.
What are the various vitamin deficiencies that may be the culprits, and what vitamins are helpful?
Vitamin A
This antioxidant helps fat synthesis in hair follicles and aids in scalp oil production, which promotes hair growth. However, excess amounts can actually inhibit the growth. Although the recommended dose may be 5,000 IU, studies have shown that amount to cause an increased risk of bone diseases such as osteoporosis. Therefore, some manufacturers have reduced that amount to 2,500 IU. Once the excess is halted, hair is expected to grow normally.
B vitamins
These help to restore hair shine and thickness. Natural vitamin B is found in meat, fish, non-citrus fruits, and starchy vegetables. Add to those a diet plentiful in lean protein and “good” fats found in foods such as avocado and nuts, and you will benefit your hair as well as your over-all health.
If needed, a B-complex supplement can guard against a deficiency. For example, B12 is needed for metabolism and the body's use of oxygen as well as for activation of B6, which helps in creating niacin (B3) for healthy circulation of the scalp and body and aids in hair coloring. The daily recommended dose of B12 is 50mg, and it is best absorbed when taken with vitamin C. The daily recommended dose of B6 ranges from 1.3 to 2mg, and the daily recommendation for niacin is 16 to 18mg.
Biotin
Being highly marketed for hair, skin and nails, biotin is also a B vitamin that promotes hair growth and prevents hair dryness. The daily recommended dose is 30mcg.
Vitamin C
This natural antioxidant helps to maintain healthy hair, in synthesis of collagen, and repairs cellular damage from the inside out. The daily recommended dose is 90 to 120mg.
Vitamin E
This vitamin is vital to cell regeneration and scalp circulation, helps protect hair cells from damage, and is necessary for hair growth. The daily recommended dose is 15 to 19mg.
