Its no lie that your body needs different types of vitamins and minerals in order to properly function and maintain itself, there are several highly effective vitamins you need and you can take as supplements in order to improve your hair’s health and growth overall. Even though I try as much as I can to get my vitamins and minerals from natural food sources,let’s be honest, -it is not easy let alone possible to always get the daily recommended amounts of essential vitamins such as vitamin A, C, E, B12 etc. just by regular day to day consumption of food (no matter how healthy you eat). This is why combining a healthy diet rich in vitamins and minerals as well as vitamin supplements come in handy.

Having a vitamin deficiency can result in hair that sheds excessively, thinning hair and even baldness (gasp!).  If you happen to be experiencing these symptoms with your hair, it could be due to your body lacking a few essential vitamins and minerals (of course it is best recommended that you see a doctor to be 100% sure especially if your symptoms are severe or you have health issues).

So what are the top vitamins for encouraging hair growth and hair health?

Vitamin B6 – It prevents hair loss and helps preserve your hair color by helping to stimulate melanin production in your hair follicles. The recommended dose is 1.6 mg, however over consumption and a high dose can result in temporary numbness of the hands and the feet.

Zinc – Zinc helps to stimulate longer hair growth by assisting in the proper function of your body’s immune system. A zinc deficiency can cause extreme scalp dryness, thinning hair and other scalp issues such as baldness. You can find zinc in foods such as turkey, chicken, cashews, almonds, mussels, clams etc.

Beta-carotene – Is very vital for proper natural hair growth, the reason for this is because beta-carotene is converted to vitamin A whenever the body needs it. The daily recommended dose varies from 10,000 to 15,000 IU. You can find it in natural food sources such as sweet potatoes, carrots, kale, turnips, spinach, collard greens, lettuce and butternut squash.

Niacin (Vitamin B3) – This particular vitamin helps with scalp circulation. The recommended daily requirement is 15 mg. You can find Niacin in natural food sources such as: Chicken, fish, brewer’s yeast and turkey. Be careful: Consuming more than 25 mg a day can result in “niacin flush” – a temporary but at times serious heat sensation because of blood cell dilation.

Vitamin B12 – This particular vitamin helps to prevent hair loss. The daily recommended amount is 2 mg and you can find it in foods such as chicken, milk, eggs.

Vitamin A – When it comes to this particular vitamin, it is recommended that you try and get as much of it from natural sources as you can due to the fact that too much vitamin A can be toxic and it can result in serious health problems (even hair loss) if the consumption exceeds 25,000 IU. It is best to get your daily requirement of vitamin A from natural food sources such as: eggs, apricots, eggs, carrots, cheese, peaches, spinach, fish and milk.

Biotin – This vitamin (also known as vitamin H) helps in the production of keratin and can help with the prevention of hair loss and graying.The daily recommended dosage is 150-300 mcg. I had a very bad experience while taking Biotin supplements (more on that at a later time) so I personally would strongly recommend that you try as much as you can to get your daily requirement of biotin from natural food sources such as: whole grains, rice, milk, chicken etc.

Vitamin C -This is an antioxidant that works to keep both your hair and skin healthy. The daily recommended dose for vitamin C is 60 mg. Get it from natural food sources such as: oranges, strawberries, pineapple, kiwi, potatoes, cantaloupe, green peppers etc.

Pantothenic Acid (Vitamin B5) – Also known as Calcium Panthotenate, vitamin B5 helps to prevent your hair from graying and it also prevents hair loss. the daily recommended amount is 4-7 mg and it can be found in natural food sources such as: squash, corn, broccoli, mushrooms, brewer’s yeast, whole grain cereal etc.

Vitamin E – If you suffer from poor scalp circulation, vitamin E can really help in improve your circulation. The recommended daily dosage is 400 IU. Beware: If you suffer from high blood pressure consult your doctor as to how you should proceed if you decide to take vitamin/mineral supplements. Vitamin E can also reduce blood clotting so if you are taking high blood pressure medication or anticoagulants check with your doctor first. You can find adequate amounts of vitamin E in foods such as nuts, green leafy vegetables, dried beans, soybeans, cold-pressed vegetable oil, raw seeds etc

Inositol – It keeps your hair’s follicles properly maintained at the cellular level. The daily recommended dose is up to 600 mg. You can find it in foods such as whole grains, citrus fruits, brewer’s yest as red kidney beans.

Keep in mind that if you just started taking vitamin supplement, it can usually take anywhere from 2 to 3 months in order to see any significant changes/results in your hair’s overall condition. Remember that patience and consistency are the key ingredients to achieving the healthy, long and thick hair you have always wanted to have.

*Please note: This might sound repetitive but It is still  important to crosscheck with your doctor before you start taking just any vitamins/supplements, especially if you already have health issues, taking birth control or if you are on any other kinds of medication since different types of vitamins can interact in various ways with different kinds of medication/pills.

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