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Healthy Hair and the Vitamins You Need

Friday, November 13, 2009

pills So I haven’t been taking my vitamins nor do I consume , in my opinion, a healthy balanced diet, this  unhealthy situation got me wondering about how vitamins affect my hair.

I found a wide range of information about vitamins, but since I’m a beginner I’ll just give you the digestible version.

Vitamin A – Antioxidant that helps produce healthy sebum in the scalp. Food sources: Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Daily Dose: 5,000 IU. Warnings: More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems.
Vitamin C – Antioxidant that helps maintain skin & hair health. Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. Daily Dose: 60 mg.
Vitamin E – Antioxidant that enhances scalp circulation. Food sources: Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Daily dose: Up to 400 IU. Warnings: Can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.

vitamind
Biotin – Helps produce keratin, may prevent graying and hair loss. Food sources: Brewer’s yeast, whole grains, egg yolks, liver, rice and milk. Daily dose: 150-300 mcg.
Inositol – Keeps hair follicles healthy at the cellular level. Food sources: Whole grains, brewer’s yeast, liver and citrus fruits. Daily Dose: Up to 600 mg.
Niacin (Vitamin B3) – Promotes scalp circulation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg. Warnings: Taking more than 25 mg a day can result in “niacin flush” – a temporary heat sensation due to blood cell dialiation.
Pantothenic Acid (Vitamin B5) – Prevents graying and hair loss. Food sources: Whole grain cereals, brewer’s yeast, organ meats and egg yolks. Daily dose: 4-7 mg.
Vitamin B6 – Prevents hair loss, helps create melanin, which gives hair its color. Food sources: Brewer’s yeast,takingpill liver, whole grain cereals, vegetables, organ meats and egg yolk. Daily dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet.
Vitamin B12 – Prevents hair loss. Food sources: Chicken, fish, eggs and milk. Daily dose: 2 mg.

Get healthy folks, it really does have an effect on hair growth and quality!

❤ Kinjee

 

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