Most women think that their shampoo and conditioner are to blame for their dry brittle or thinning hair. Many spend hundreds to thousands of dollars every year trying to find the right products to make their hair glossy and thick. Commercials are aimed at this belief that there is a miracle shampoo to make your hair appear salon coiffed. But, beautiful healthy hair can be as simple as making sure that you are including the right combination of vitamins in your diet. Whether you choose to take a dietary supplement or balance your diet, there are several essential vitamins and antioxidants that can improve the health and look of your hair.
Free Radicals
If you have thinning, graying, or dry brittle hair, free radicals are most likely at fault. Free radicals are microscopic molecules
Antioxidants and Vitamins
produced in the body through oxidation. Oxidation occurs when food is converted into energy. These molecules can cause damage and even death to cells that make up the scalp and grow hair. Antioxidants can inhibit the production of free radicals in the body by stopping oxidation and supporting cell health.
There are several vitamins and antioxidants that can help hair growth and health. The most important vitamins for combating free radical production and keeping your locks strong and thick are:
- Vitamin E- Helps to rid the body of toxins, stimulates hair growth, and improves circulation to the scalp. Maintains healthy scalp and hair follicles. Found in olive oil, eggs, spinach and asparagus.
- Vitamin A-Aids in the production of sebum (an oily secretion produced by the sebaceous glands in the scalp required for supple hair). Hydrates the scalp. Found in eggs, liver, fish oil, cheese, and pumpkin.
- Vitamin H or Biotin- Treats split ends and thinning hair. A deficiency of biotin can cause hair loss. Found in mushrooms, beans, bananas, almonds, and whole grains.
- Vitamin C- Fights free radicals that can damage hair. Found in blueberries, strawberries, oranges, and red peppers.
- Vitamin B3 or Niacin-Stimulates blood circulation for healthy hair follicles. Found in beef, fish, chicken, cereal, and peanuts.
- Vitamin B5- Prevents hair loss. Found in beef, chicken, broccoli, avocados, and whole grains.
- Vitamin B6- Aids in the production of melanin (a compound that gives hair and skin their color). A deficiency of vitamin B6 can lead to premature graying. Found in meats, bananas, whole grains, and nuts.
- Vitamin B12- Stops thinning hair and premature graying. Found in fish, shellfish, beef, poultry, and milk.
All of these vitamins can easily be found in common foods, as well as dietary supplements. A good daily multivitamin will provided the recommended daily doses of vitamins A, E, and C. Many health stores sell a supplement called B-Complex. This includes all of the B vitamins; typically in a more concentrated formula than average multivitamins. Biotin comes in a separate supplement and is available at most drug and health stores. If you have severely damaged hair, speak to your doctor about the possible vitamin deficiencies you may have. As always, ask your doctor before beginning any new vitamin or supplement regimens.
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