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Nutrition and Vitamins

I know you've heard it a million times; you are what you eat. It is true. When you eat a proper diet the benefits will show through hair as well as your body. The right vitamins and minerals play a major role in keeping your hair healthy. Any nutritional deficiencies can lead to thinning hair or even total baldness. Here are a few tips to help maximize your hair growth cycle through nutrition and vitamins.

1. Eat adequate amounts of protein.
Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth - cystine, cysteine, methionine, arginine and lysine. The RDA for women is 60 grams per day. In order to find out the exact number of grams of protein to consume each day, take your weight and divide it by 2.2. This will give you your weight in kilograms. Then multiply this number by .8. The RDA for protein is .8 gm/kg per day.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.
Carbohydrates are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbohydrates rather than the sugars and white flour that are so prevalent in many over-refined carbohydrates products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4.The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:
- Eat a variety of foods.
- Apply moderation to your consumption of junk foods.
- Choose natural and lightly processed foods as often as possible.
- Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:
- Modern farming methods may deplete the nutrient quality of food.
- High stress levels may diminish nutrients in your body.
- Dieting may affect nutrient levels.
- Aging reduces the ability of our bodies to utilize certain nutrients.
- Exercise can deplete some nutrients.

Warning: Always consult your doctor BEFORE you undertake any new type of vitamin, mineral program or herbal program of any type to make sure it does not interfere with any medical treatment you may currently be on.

B-Vitamins

B vitamins are important for the health and growth of the hair. Foods rich in B vitamins include beans, peas, carrots, cauliflower, soy beans, nutritional yeast, bran, nuts and eggs. Take a vitamin B-complex and supplement it with the following additional B-vitamins for best results.
Vitamin B3 (niacin) - 50 mg 3 times daily.
Pantothenic acid (vitamin B5) -100 mg 3 times daily.
Pyridoxine (vitamin B6) -50 mg 3 times daily.

Biotin

Biotin is very important for hair health. It is needed for healthy hair and skin, and may even prevent hair loss in some men. Eat plenty of foods high in biotin and/ or take it in supplemental form. Good food sources of biotin include brewer's yeast, brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts. You can also use hair care products containing biotin.
Dosage: 50 mg 3 times daily.

Inositol

Inositol is vital for hair growth.
Dosage: 100 mg twice daily.

Vitamin C

Vitamin C aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles.  
If tolerated daily dosage: 3,000-10,000 mg daily.

Vitamin E

Vitamin E increases oxygen uptake, which improves circulation to the scalp. It improves health and growth of hair. Since hair health is tied to the immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function. Dosage: Start with 400 IU daily.

Other Nutrients That May Help Hair Health

Coenzyme Q10 - Improves scalp circulation. Increases tissue oxygenation. It is also very important for heart health. Take 60 mg daily.

L-Cysteine and L-Methionine

Two amino acids believed to improve quality, texture, and growth of hair. They help prevent hair from falling out. Dosage: 500 mg each twice daily, and on an empty stomach.

Healthy Hair Minerals

Calcium - Essential for healthy hair growth. Food sources: Dairy, tofu, fish, nuts, brewer's yeast, beans, lentils and sesame seeds. Daily dose: Up to 1,500 mg. Warnings: Too much calcium can inhibit the absorption of zinc and iron; An acid found in chocolate can inhibit calcium absorption.

Chromium - Helps prevent hyperglycemia and hypoglycemia, both of which can cause hair loss. Food sources: Brewer's yeast, liver, beef and whole wheat bread. Daily dose: Up to 120 mg. Warnings: People who are allergic to yeast should not take chromium supplements.

Copper - Helps prevent hair loss as well as defects in hair color and structure. Food sources: Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans. Daily dose: Up to 3 mg. Warnings: High levels can lead to dry hair, hair loss and sever health problems.

Iodine - Helps regulate thyroid hormones and prevents dry hair and hair loss. Food sources: Fish, seaweed, kelp, garlic. Daily dose: 150 mcg
.
Iron - Prevents anemia and hair loss. Food sources: Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits. Daily dose: 15 mg. Warnings: Too much can lead to malfunctions of the liver and spleen.
 
Magnesium - Works with calcium to promote healthy hair growth. Food sources: Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. Daily dose: 280 mg.

Manganese - Prevents slow hair growth. Food sources: Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken. Daily dose: 3-9 mg.

Potassium - Regulates circulation and promotes healthy hair growth. Food sources: Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. Daily dose: 3,500 mg.

Selenium - Keeps skin and scalp supple and elastic. Food sources: Brewer's yeast, meat, fish, grains, tuna and broccoli. Daily dose: 55 mcg. Warnings: An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth
.
Silica - Strengthens hair and prevents hair loss. Food sources: Seafood, rice, soybeans, green vegetables.
 
Sulfur (methyl-sulfonyl-methane MSM) - Sulfur is a main component to hair's structure. Food sources: Onions, garlic, eggs, asparagus, meat, fish and dairy products. You may take a MSM supplement with a daily dosage of 3,000- 6,000mg (take with Vitamin C for better absorption).

Zinc -stimulates hair growth by enhancing immune function. Zinc and Vitamin A work together; a deficiency in either can lead to dry hair and oily skin. Food sources: Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer's yeast. Daily dose: 12 mg. Warnings: Too much can interfere with iron absorption.