HomeHair Care Vitamin Supplements
The long, heated debate over nutrient supplementation has been settled. The evidence clearly identifies that there is need for supplementation because of the changing pattern of the diet. It is the modern diet which has contributed to the increased incidences of the balding in USA. As a preventive medicine to protect against illness and the best form of treatment, there is no harm in taking supplements in limited quantities. But still, the intake of these vitamins through the diet is the best option.
A good general health also helps with good hair, but some of the vitamins directly help in hair growth. The properties of some of the vitamins have been discussed here to understand their relation to the hair.
Vitamins for Hair Growth
Vitamin A is an antioxidant that helps to produce healthy sebum (oil) in the scalp. You get Vitamin A by consuming foods such as fish liver oil, milk, meat, cheese, eggs, cabbage, carrots, spinach, broccoli, apricots and peaches. The daily recommended dosage of Vitamin A is 5,000 IU. However, excessive quantities of can be toxic and will inhibit hair growth.
Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed. Very small quantities are stored, so there is a constant need for this vitamin. It is required by the body to use oxygen and for the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 (pyridoxine) and helps to create niacin; the vitamins which play key role in hair growth.
Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails. Its deficiency has been reported to the result in hair loss. The RDA for this vitamin is 1.6 mg per day for men and 1.2 mg per day for women although 50 mg is mostly recommended for supplementation. Most of the vitamins are available as combination as B complex vitamin it is also best taken with vitamin C to help with absorption.
Vitamin B6 is thought to prevent hair loss and help create melanin, the pigment which gives hair its color. You get Vitamin B6 by eating foods such as liver, whole grain cereals, vegetables, organ meats and egg yolks. The daily recommended dose is 1.6 mg. B6 is involved in over 100 enzymatic functions, including the conversion of the amino acid tryptophan into niacin. The Pyridoxine is also well known for its beneficial and calming effects on the nervous and immune systems.
B6 plays a key role in red blood cell metabolism and cellular growth. It is responsible for the production of hemoglobin, a compound within the red blood cells that carries oxygen to body tissue. B6 also increases the amount of oxygen carried within the hemoglobin, thereby also increasing overall vitality.
Vitamin B3 (Niacin)
Vitamin Niacin has been shown to work best when combined with biotin. Niacin is also known to have a positive effect on hair growth by reducing cholesterol which if it produced in the scalp sebaceous glands can trigger the formation of DHT.
Vitamin B9 (Folic acid)
Vitamin B9, known as folic acid, is also a very important vitamin which is related to the treatment of anemia in women during pregnancy.
The vitamin is also important for hair. Its deficiency during pregnancy is responsible for hair loss. So some pregnant women may need its supplementation.
The recommended daily allowance for this vitamin is 100 mcg.
Vitamin H (Biotin)
Biotin vitamin has much value with regards to hair growth and anyone who is experiencing hair loss might try biotin supplements. Women can keep their hair longer and promote hair growth by taking a biotin supplement or hair vitamins containing biotin.
The word biotin comes from the Greek word ‘bios’, meaning life. As per its name, biotin is responsible for the metabolization of fats, carbohydrates and building block of proteins the amino acids in the body due to its co-enzymatic properties.
Biotin is so important to hair health, that many dermatologists prescribe biotin supplements to their patients as part of their Medical Hair Restoration treatment for hair loss. It is taken along with other medications used for medical hair restoration. Besides promoting hair growth, it also protects hair against dryness by being involved in the biosynthesis of unsaturated fats. Lack of biotin has been shown to result in hair loss for both men and women.
Biotin supplements are usually found along with other B vitamins in most B complex formulas, however, biotin can be found separately or in combination with brewer’s yeast as well. Usual preparations contain either 10 mcg, 50 mcg or 100 mcg tablets. As with many of the vitamins, the recommended dose varies with age and weight. The average dose for adults 19 an over however, is 30 mcg per day. A health practitioner may recommend much higher doses (up to 1,000 mcg) depending on the severity and type of problem, but it is always best to speak to a medical professional before self-medicating above the recommended dosage. Biotin is a non-toxic compound because all excess amounts are regularly eliminated through the urine.
Biotin, along with Vitamin B3 and Vitamin B6 supplements, is an integral component of most of the hair growth formulas.
Vitamin C is the natural antioxidant that helps maintain healthy hair and skin. You get Vitamin C by consuming foods such as citrus fruits, kiwi, pineapple, tomatoes, green peppers, potatoes with their skins and dark green vegetables. The daily recommended dose is 60 mg.
increases scalp circulation which is vital for hair growth. You get Vitamin E by eating foods such as wheat germ oil, soybeans, raw seeds ad nuts, dried beans and leafy green vegetables. The daily recommended dose is up to 400 IU.