Similar to every part of the body, there are several vitamins and minerals you can take to maintain a healthy hair growth.
Vitamin A is an antioxidant that promotes the production of healthy sebum found in the scalp. A good supply of this vitamin can be found in fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches. Limit your intake to around 5,000 IU. Consuming more than 25,000 IU a day is toxic and can aggravate hair loss instead of curing it and it can lead to other health problems as well.
Vitamin B3, or niacin also promotes circulation in the scalp. This vitamin is found in brewer? S yeast, wheat germ, fish, chicken, turkey, and meat. Recommended intake is 15 mg, and it should be noted that taking more than 25 mg a day may cause a burning sensation due to blood cell dilation called niacin flush.
Vitamin B5, or pantothenic acid, prevents the graying of hair and hair loss. This vitamin is found in whole grain cereals, brewer? S yeast, organ meats, and egg yolks. The recommended daily dose is 4 to 7 mg.
Vitamin B6 is another nutrient that prevails hair loss and promotes the production of melanin within the body. Melanin is responsible for providing the hair with color. Sources of this vitamin are found in brewer's yeast, liver, whole grain cereals, vegetables, organ meats, and egg yolks. Limit consumption to 1.6 mg a day, as high doses cause you to feel numbness in the hands and feet.
Vitamin B12, found in chickens, fishes, eggs, and milk, prevails hair loss. The recommended daily dose is 2 mg.
Vitamin C is another antioxidant that is helpful for the skin and hair. This vitamin is found in citrus fruits, strawberries, kiwis, cantaloupes, pineapples, tomatoes, green peppers, potatoes, and dark green vegetables. The recommended dosage is 60 mg per day.
Consumption of vitamin E helps circulation in the scalp. It is found in cold-pressed vegetable oils, wheat germ oils, soybeans, raw seeds, nuts, dried beans, and leafy green vegetables. Recommended dosage is up to 400 IU. It is important to take note that vitamin E can raise blood pressure and lowers the clotting ability of the blood. If you have high blood pressure or are taking medication, consult with your doctor before taking vitamin E supplements.
Biotin food supplements also help produce keratin, which is a substance in the body that prevails graying of the hair and hair loss. It is found in brewer? S yeasts, whole grains, egg yolks, liver, rice, and milk. Limit intake to 150 to 300 mcg.
Inositol makes the hair follicle cells healthy. It is also found in whole grains, brewer? S yeast, liver, and citrus fruits. The recommended dosage is 600 mg.