Good nutrition is very essential for you to have healthy hair. You need several vitamins and minerals for healthy hair growth. A vitamin deficient diet can lead to hair loss problems. Researches say that good nutrients and vitamin supplements improve the growth and appearance of hair. The thickness, sheen and strength of the existing hair also get improved. Thus vitamins are very essential for preventing hair loss

Do you need vitamins to prevent hair loss?

Yes, the importance of vitamins for hair loss is as follows

• Vitamins help in blocking the DHT production. DHT is considered to be the major cause for hair loss.
• Vitamins rejuvenate damaged hair follicles and promote healthy growth of hair.
• Vitamins make a good environment for hair growth.
• Vitamins give your scalp appropriate nourishment.
• Vitamins aid healing of dried and damaged hair.

What are the Vitamins needed for healthy hair?Vitamin A

Vitamin A is important for maintaining healthy skin, vision and hair. It promotes healthy hair follicles and plays a vital role in preventing loss of hair. Vitamin A can be obtained from sources like milk, meat, eggs, fish liver oil, cheese, spinach, peppers, tomatoes, broccoli, carrots, apricots, peaches and cabbage. Daily dose of vitamin A is 5,000 IU. However over doses can cause severe health problems.

Vitamin C

It is an antioxidant, which helps in maintaining hair and skin health. It improves scalp circulation. It is essential for maintaining capillaries, which carries blood to the follicles. It can be obtained from sources like citrus fruits, cantaloupe, kiwi, strawberries, pineapple, green peppers, tomatoes, green vegetables and potatoes. The daily dosage of vitamin C is 60mg.

Vitamin E

It is an antioxidant that improves scalp circulation and increases the oxygen supply through blood. Vitamin E can be obtained from sources like wheat germ oil, nuts, raw seeds, soybeans, dried beans and vegetables. Daily dosage of vitamin E is up to 400 IU. People undertaking medication for high blood pressure or anticoagulants must consult doctor before using Vitamin E supplements.

Biotin

Biotin is very essential for healthy hair. It aids keratin production and can prevent hair loss and graying. So, you should eat plenty of biotin rich food. You can obtain biotin from food sources like egg yolks, brewer’s yeast, brown rice, whole grains, bulgur, lentils, green peas, soybeans, oats, walnuts and sunflower seeds. Hair care products having biotin can also be used. The daily dosage is 150 to 300 mg.

Inositol

It is essential for keeping the hair follicles healthy at the cellular level. The food sources of inositol are brewer’s yeast, liver, citrus fruits and whole grains. The daily dose of inositol is up to 600mg.

Vitamin B3 or Niacin

It encourages circulation in your scalp. The food sources that are rich in niacin are brewer’s yeast, fish, wheat germ chicken, meat and turkey. The daily dosage of vitamin B3 is 15mg. If you have more than 25 mg of niacin per day, it may lead to “niacin flush”. It is a momentary heat sensation caused by blood cell dilatation.

Vitamin B5 or Pantothenic Acid

It helps in preventing hair loss and graying. It can be obtained from food sources like brewer’s yeast, whole grain cereals, egg yolks and meat. The daily dosage is 4 to 7 mg.

Vitamin B6

It helps in preventing hair loss. It also helps in creating melanin that gives the color to the hair. The food sources of vitamin B6 are brewer’s yeast, whole grain cereals, meats, egg yolk and vegetables. The daily dose of vitamin B6 is 1.6 mg. It is to be noted that high doses may result in numbness of feet and hands.

Vitamin B12

It helps in preventing hair loss. The Food sources from which you can obtain vitamin B12 are eggs, fish, milk and chicken. The daily dosage required is 2 mg.

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