The body needs the following vitamins and nutrients to act as catalysts for other productions in the body, including the growth and maintenance of healthy hair:
All of the B vitamins; include Thiamin (B1); Riboflavin (B2); Niacin (B3); Pyridoxine (B-6); Folic acid (B9); B12, Pantothenic Acid, and Biotin.
Vitamin A contributes to the body’s ability to produce cells and tissues; both of which are critical to the growth of healthy hair. Studies indicate that Vitamin A also works in lubricating the sebaceous glands. These glands are an important part of keeping the hair follicle from drying out; which can eventually lead to hair loss. Fish, liver, eggs, spinach, milk, and many types of vegetables are all excellent sources of naturally occurring amounts of Vitamin A.
Vitamin C is a water-soluble vitamin, sometimes referred to as ascorbic acid. It is an essential nutrient and is responsible for supporting a healthy immune system as well as producing collagen within the body, the substance that binds cells together. Without adequate amounts of Vitamin C, our bodies are not able to bind the necessary cells together to form healthy hair. Vitamin C occurs naturally in fruits and vegetables; generally, citrus fruits such as oranges, lemons, grapefruits, limes, tangerines, and mandarins, are well-known fruits and vegetables that contain amounts of vitamin C including tomatoes, strawberries, broccoli, potatoes, peppers, cauliflower, and peas.
Vitamin E is one of the vitamins that are most well known for being responsible for healthy hair growth. This is because it increases blood flow and the dispersion of oxygen within the body. It is also critical to the growth and maintenance of healthy hair because of the protective qualities contained within this nutrient. Among the responsibilities of Vitamin E include defending the body against tissue damage, protecting the body’s red blood cells and immune system. It is a water-soluble vitamin, easily found in many different foods, such as apricots, pumpkins, mustard and turnip greens, pumpkin, and certain multi-grain foods like wheat germ and multi-grain cereal. Poultry, fish, nuts, and seeds also contain quantities of this essential vitamin.
Copper is a naturally occurring mineral that can be found in trace elements in food products such as fish and nuts. The liver also contains good quantities of copper. This mineral plays a key role, along with other nutrients, in producing healthy red blood cells; allowing the body to carry oxygen to various systems.
Iodine, frequently associated with table salt, is a nutrient that the body is incapable of functioning properly without. Natural iodine can be found in fish, eggs, molasses, garlic, potato skins, and certain kinds of beans.
Zinc is a mineral that can be naturally found in foods such as oysters, beef, poultry, legumes, whole grains, and dairy products. Along with many other vitamins and nutrients, zinc contributes to a healthy immune system.
Silica is one of the nutrients that we do not frequently hear about. It is a trace mineral, which means that it is found within the soil. While this mineral is very prevalent in many other parts of the world, soil contents in the United States and other Western countries tend to be depleted and contain very low amounts of this critical mineral. Silica can be found in foods such as onions, strawberries, rice, cucumber, leek, cauliflower, oats, and leafy green vegetables like lettuce, asparagus, and cabbage. Silica is believed to play an important role in the process of the body’s ability to produce and maintain healthy hair in that it appears to stimulate cell production; which we now know is vital to hair growth. Some studies have drawn a connection between the reduced loss of hair in many Asian countries and the high frequency of rice servings. It is thought that the silica contained in the rice may play a role in the lowered incidence of hair loss in Asia.
Iron is frequently one of the most misunderstood vitamins. There are two forms of iron and the body needs adequate amounts of both forms to be able to function well. To get a good balance of both types of iron, a well-balanced diet should include leafy green vegetables and bran. Vitamin C greatly enhances the body’s ability to absorb iron, so it’s a good idea to combine sources of Vitamin C and iron in the same meal whenever possible.
Folic acid is an essential nutrient that belongs to the B-vitamin family and aids in the formation of new cells in the body. It can be found in orange juice, beans, leafy green vegetables, breakfast cereal, peas, beans, lentils, spinach, beets, broccoli, asparagus, Brussels sprouts, and liver. Studies also indicate that folic acid may interact with the body’s ability to absorb Vitamin B12 and zinc. As one of the primary components of a healthy hair structure is cells; it is easy to see how important folic acid is to the hair growth process.
Vitamin B12 is a naturally occurring essential nutrient that is usually found in milk, red meats, fish, poultry, and eggs. Vitamin B12 is essential to the human body’s ability to absorb other nutrients as well as maintain healthy red blood cells.
Biotin, sometimes referred to as Vitamin H, is part of the group of vitamins known as Vitamin B Complex. It is commonly found in such food products as cauliflower, nuts, sardines, legumes, brewers yeast, egg yolk and kidney, and liver meats. Because Biotin is produced naturally by the body in the intestine, it is known as an essential nutrient. The primary function of Biotin is to maintain healthy hemoglobin levels, allowing the body to efficiently carry oxygen to all parts of the body, including the tissues and cells that help hair grow. Physicians are often able to diagnose a Biotin deficiency due to such physical symptoms as thinning hair and brittle nails as well as a number of other skin disorders.
Vitamin B9, also known as Folic Acid, is required for the body to manufacture enough amounts of myelin, which is now understood to be essential for the maintenance of healthy nails, skin, and hair. While the inclusion of these vitamins cannot restore hair after it has been permanently lost, it is certainly worthwhile to note that eating a well-balanced diet may be able to minimize the effects of hair loss to some degree in the first place.
Individuals who do not get enough of these vitamins and nutrients in their systems will be at risk of having damaged hair or hair loss. While it might seem as though the easiest course of action would be to take a trip down to the local nutrition store and stock up on bottles of vitamins, experts recommend that the body is best able to utilize vitamins and nutrients when they are obtained through natural food sources.
If you have ever lost or plucked a hair from your head and noticed that it appears to be much different than what your hair on a whole appears to look like, there are several reasons for this. First, our hair is constantly in a state of transition. At any given time, each strand of hair on our head and other places on our body are in a stage of shifting between different growth phases. This results in each individual strand of hair appearing differently in regards to pigmentation, density, and several other factors. This is why it makes it possible for people with very light hair to find a lone dark single strand of hair as well as conversely.
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