Guide to Healthy Hair Vitamins
Good nutrition is vital to healthy hair growth, just as it's essential to overall good health. Although your body needs a variety of vitamins and minerals to maintain proper body functions, there are several that are specific to hair growth and health.
When starting a new vitamin regime, it usually takes from 2 to 3 months to see results in your hair's condition. That means that patience and consistency is very important. It's also important to check with your doctor before starting a vitamin program, especially if you have health concerns, are pregnant or lactating.
The LHL Guide To Healthy Hair Vitamins
The LHL Guide To Healthy Hair Vitamins
Vitamin |
Benefits to Hair |
Food Sources |
Daily Dose |
Warnings |
Other Info |
Vitamin A (Retinol) |
Antioxidant that helps produce healthy sebum in the scalp. |
Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. |
5,000 IU |
More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems. |
Zinc and Vitamin A work together. A deficiency in either can lead to dry hair and oily skin. |
Vitamin C (Ascorbic Acid) |
Antioxidant that helps maintain skin & hair health. |
Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. |
60 mg |
None |
Helps the body absorb iron, bolsters the immune system and helps form red blood cells. |
Vitamin E (Tocopherol) |
Antioxidant that enhances scalp circulation. |
Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. |
Up to 400 IU |
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. |
Taking at least 1,000 IU of Vitamin E daily for a few weeks before chemotherapy may help prevent hair loss in cancer patients. Check with your doctor before starting Vitamin E therapy. |
Biotin |
Helps produce keratin, may prevent graying and hair loss. |
Brewer's yeast, whole grains, egg yolks, liver, rice and milk. |
150-300 mcg |
None |
Biotin deficiency is rare because it is found in a variety of foods. |
Inositol |
Keeps hair follicles healthy at the cellular level. |
Whole grains, brewer's yeast, liver and citrus fruits. |
Up to 600 mg |
None |
Found together with Choline in lecithin. |
Niacin (Vitamin B3) |
Promotes scalp circulation. |
Brewer's yeast, wheat germ, fish, chicken, turkey and meat. |
15 mg |
None |
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. |
Whole grain cereals, brewer's yeast, organ meats and egg yolks. |
4-7 mg |
None |
Known cosmetically as "panthenol" and found in shampoos and conditioners. |
Vitamin B6 (Pyroxidine) |
Prevents hair loss. |
Brewer's yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. |
1.6 mg |
High doses can cause numbness in hands and feet. |
Helps create melanin, which gives hair its color. |
Vitamin B12 (Cobalamin) |
Prevents hair loss. |
Chicken, fish, eggs and milk. |
2 mg |
None |
The only vitamin that contains an essential mineral element - cobalt. |
Vitamin tip: If you take a multi-vitamin or "hair vitamin," compare the doses of each vitamin against this chart. If your vitamin has a lower dose of a particular nutrient, simply make up for it with a stand-alone vitamin.
For example, if your hair vitamin contains 50 IU of Vitamin E, be sure to add up to an additional 350 IU of Vitamin E capsules.
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