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Vitamins for Healthy Hair

You get the necessary vitamins from diets because your bady cannot make them. Most vitamins speed up chemical reaction in the body. Too little or too much of certain vitamins can contribute to hair loss (and harm your body).

The following describe the vitamins and the right amount that you need for a healthy body and healthy hair.

Vitamin A

Vitamin A protects your hair from free radicals, which are atoms with an impired electron. Deficiency in vitamin A can cause hair dryness.

Too much of it can cause hair loss. Vitamin A is a fat soluble vitamin. Excess amounts are stored in the body and not secreted as urine, so it is important to keep vitamin A intake within normal limits.

Vitamins A is high in carrots, brocolli, and liver. The current recommendation for vitamin A is 900 micrograms (mcg) (3,000 IU) for men and 700 mcg (2,300 IU) for women.

B-Complex Vitamins

B vitamins are believed to help nourish hair follicles. They include thiamin, riboflavin, niacin, pyridoxine, cobalmin, and pantothemic acid. They are available in foods such as bananas, potatoes, turkey and tuna. Anemia and neurological disorders are associated with B vitamin deficiencies.

  • Biotin: Biotin is a water-soluble B-complex vitamin that is required for cell growth, the production of fatty acids, and the metabolism of amino acids. It is also known as vitamin H or B7. 30 to 100 mcg daily is adequate. It is found in many foods, including beans, bread, fish and legumes. Deficiency in biotin can cause hair loss. Severe deficiency can result in the loss of eyebrows and eye lashes. Deficiency is rare but can be caused by excessive consumption of raw eggs, which contain high levels of the protein avidin, which stronly binds biotin.
  • Folic acid: Folate is important to maintain hair follicle cell division and growth. Folic acid is the synthesized form of folate. Food that are rich in folate include spinach, lettuce, dried beans, and other fruits and vegetables. The current recommendation for folate is 400 mcg per day. Pregnant or nursing mothers should consult their doctors for the recommended dosage. Exposure to ultraviolet light, including the use of tanning bedscancause folate deficiency. Certain medicines such as methotrexate for trreating psoriasis and some forms of cancer can also lead to deficiency.

Vitamin C

Vitamin C is necessary for maintaining healthy collagen in the connective tissue in the body and around the hair follicles. As an antioxidant (a substance that slows aging), it protects the cells.

A rich source of vitamin C is citrus fruit. The recommended dosage of vitamin C is 90 milligrams per day and no more than 2 grams per day.

Deficiency in vitamin C causes scurvy which carries the symptoms of bleeding gums, nose bleeds, sunken eyes, dark purple spots on the legs, pinpoint bleeding around hair follicles, as well as hairs in the shape of corkscrews. This condition is rare in developed countries which have abundance of fruits and vegetables in the diets.

Vitamin E

Vitamin E provides physical stability to cell membranes, including those of the hair follicles. Vitamin E is the collective name for a set if 8 related fat-soluble vitamins with antioxidant properties. Food with high vitamin E levels include nuts, corn and asparagus. The daily recommendation of vitamin E for adults is 8 to 10 mg.

Deficiency in vitamin E is rare and usually manifests first with neurological deterioration, such as the loss of reflexes.

Taking vitamin E supplements in amounts higher than 400 IU a day may be harmful, which include the risk of death in a number of causes.


Minerals to counter hair loss


Copper is essential for proper enzyme function in all plant and animals. Deficiency in copper can result in hair loss, anemia, diarrhea and weakness. The recommended daily intake for adults is 0.9 mg, 1 mg for pregnant women and 1.3 mg for lactating women. Sources include seafood such as oysters, squid, lobster, nuts, alminds and pistachios, legumes such as soya beans, lentils and chocolates.


Iodine keeps the thyrois gland functioning. Deficiency in iodine can lead to hypothyroidism, which cause weight gain, lethargy, change in hair texture and hair loss. The recommended daily intake for both male and female adults is 150 mcg. Sources of iodine include some seafood and plants and iodized salt.


Iron is a component of hemoglobin, which transports oxygen through the body. Deficiency in iron causes anemia, brittle hair and hair loss. Recommended daily intake varies by age and gender, and dietary source. Excessive amounts may lead to liver damage. Sources of iron include red meat, fish, poultry, and leafy vegetables.


Selenium is required for the proper functioning of the thyroid gland. Deficiency in selenium is associated with heart disease and poor hair growth. The recommended daily intake for both men and women is 55 mcg. Sources include nuts, meat, fish, crab, lobster and eggs.


Silica contributes to the formation of keratin sulfate, a component of the hair shaft. It may also increase scalp circulation and stimulate hair growth. Deficiency in silica can result in the weakening of bones and teeth, and hardening of the arteries. There is no recommended dose but doses greater than 20 mcg per day is dangerous. Sources of silica include sand, opal and agate. Food sources include horsetail extract, barley, hile grains, leafy green vegetables and rice.


Zinc is required in DNA replication and RNA production necessary to maintain normal hair follicle cell division. Deficiency results in hair loss. The recommended daily intake is 11 mg for men and 8 mg for women (higher during pregnancy and lactation). Sources of zinc includes oysters, animal proteins, beans, nuts, grains and various seeds.

Continue with the following links for more detailed information on nutrition, natural and alternative remedies to treat hair loss.

bullet Healthy hair depends on healthy eating
bullet Vitamins and minerals for healthy hair
bullet Herbal and other alternative treatments for hair loss
bullet Other natural remedies for hair loss
bullet Alternative manufactured commercial hair loss products






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