Vitamins for Great Hair

Good nutrition filled with essential vitamins and minerals is necessary for strong healthy hair. Damage caused by illness or medications or from over processing due to perms and color treatments, hope is not lost for beautiful hair! There are many vitamins that can help you repair your hair. Incorporate the right vitamins in your diet daily to promote healthy hair.

Extremely poor eating habits from our fast paced world have left our health lacking in many essential nutrients. It affects not only our general energy levels but the way our skin, hair and nails look as well.

There are many factors that can cause damage to your hair. Stress, toxins, sun exposure, cigarette smoke, excess alcohol drinking and lack of sleep all contribute to poor health.

How your hair looks is often a reflection of your overall body condition. If you're healthy and well nourished, you hair will be shiny and healthy. On the other hand, if your health is suffering or you are ill, your hair might stop growing or become dry or brittle.

So which vitamins can help me have healthy hair?

Amino acids are a type of protein. Proteins are necessary for the growth and repair of the body. They can be found in nuts and soy products as well as meats and dairy products.

The B-Complex multi-vitamins are needed for a great head of hair. Vitamin B6 aids in building tissue. It can be found in raw fruits and vegetables. Vitamin B3 or niacin, also promotes scalp circulation. It is found in fish, chicken and turkey. B5 helps prevent hair loss and graying. B12 also aids in preventing hair loss. Most B vitamins can be found in brewer's yeast, meats, fish, and whole grains.

Vitamin E is an antioxidant that promotes scalp blood circulation. It is essential for healthy skin and hair. It's found in leafy greens, dried beans, soy beans, and nuts.

Vitamin A is an antioxidant. It aids in the production of sebum, a secretion by the hair follicles. Good sebum secretion is very important to healthy hair. It is naturally found in meat, milk, cheese, eggs, spinach, most yellow fruits and vegetables, cabbage and peaches.

Vitamin C is another antioxidant that helps to maintain the skin and hair. It promotes immunity. It's found in citrus fruits, strawberries, cantaloupe and pineapple as well as tomatoes, potatoes, green peppers and dark green vegetables.

Biotin helps produce keratin to prevent hair loss or graying. It's found in whole grains, egg yolks, liver, rice and milk.

Good nutrition should include a variety of vitamins and minerals for overall good health. Healthy hair comes from a healthy body. You'll need to be consistent with any supplements you take before you will begin to see any results. High quality liquid multivitamins should provide your body with the needed vitamins and minerals. The following recommended doses are needed for hair growth:

Vitamin C - one to grams daily
Vitamin B complex - 50 mg of the major B vitamins
Vitamin E - 400 to 800 IU daily
Beta-carotene - 10,000 to 15,000 IU daily
A recommended dose of magnesium, zinc and sulfur
Flaxseed oil - 1 tablespoon daily or one tablet

Healthy hair depends on the body obtaining certain vitamins and minerals. Without the proper nutrients hair will become damaged, fall out or turn gray. Making lifestyle changes to include healthy nutritious foods and a daily multivitamin supplement can boost your hair's healthy look.

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