Vitamins For Hair
Using the Right Vitamins For Hair
Although hair is mainly made up of protein, you also need the right vitamins for hair to grow well. When you do not provide these vitamins in the right proportion, your hair loses its shine and strength, making for a listless appearance. There is also another reason why you need vitamins for healthy hair: these vitamins can help prevent undue drying of the scalp that leads to dandruff. Therefore, when you provide hair vitamins, you do not need to worry about these issues, either.
Process of Hair Growth
There are three stages observed in hair growth: androgen or growing phase, telogen or resting phase and catagen or loss phase. During androgen phase, hair grows longer. This is followed by the telogen phase during which the hair neither grows nor falls. In most people, this phase lasts for about four months. After this comes the catagen or hair loss phase during which the hair begins to fall from the scalp. The body then begins the androgen phase again to grow new hair.
Hair that remains in the androgen or growing phase for longer is said to be healthy. Such hair grows rapidly, has the right proportion of the pigment melanin and is strong enough to withstand breakage. When you provide your body with vitamins, they ensure hair is mostly in the androgen phase and this is why doctors recommend you take these vitamins for hair growth. Research on hair indicates that some of the best vitamins for hair that is healthy include biotin, niacin, vitamin A, vitamin E, vitamin B6, inositol and pantothenic acid.
The biggest role of this vitamin for hair growth is because of its use in the biosynthesis of the protein keratin that is the major component of hair. Consuming biotin in doses between 150 and 300 micrograms everyday is useful to prevent graying of hair. Besides, it also slows down the process of hair loss. Whole grains, rice, egg yolk and milk are good sources of biotin.
Abundantly present in fish, meat, chicken, Brewer’s yeast, turkey and wheat germ, niacin or vitamin B3 is one of the most important vitamins for healthy hair because it helps to increase the circulation of blood to the hair follicle. This, in turn, has a beneficial effect on the growth of hair when consumed at levels of about 15 milligrams every day.
When you include foods such as fish liver oil, carrots, spinach, peaches and broccoli in your everyday diet, you provide your body with its daily requirement of about 5000 International Units of vitamin A. Besides helping with normal vision; this is one of the important vitamins for hair because it keeps the scalp lubricated by ensuring that sebum is secreted in the necessary quantities. However, it is important your consumption of vitamin A does not exceed 25,000 IU because at that high level, it may cause a toxic effect that among other things, leads to loss of hair.
Vitamin E helps in maintaining the skin in a state of good health. This effect makes it an important vitamin for hair because it keeps the skin on the scalp healthy. It also has an antioxidant action and has a positive influence to increase the circulation of blood in the scalp, which leads to a luxuriant hair growth. You can get the recommended 400 IU of this vitamin from sources such as wheat germ oil, dried beans, soybeans and green, leafy vegetables. However, if you suffer from high blood pressure and take medication for it, you should speak to your doctor before increasing your intake of this vitamin because it causes a rise in blood pressure.
Vitamin B6 plays an important role in the production of melanin ñ the pigment that is responsible for the color in your hair. Therefore, taking this vitamin in the right quantity of about 1.6 milligrams every day is vital for healthy colored hair. Vitamin B6 is one of the most crucial vitamins for hair loss prevention and is found in egg yolk and whole grains.
Inositol works at the level of the hair follicles, keeping them healthy and in good condition to participate in the hair growth process. Besides brewer’s yeast and whole grains, it is also found in oranges and other citrus fruits.
Egg yolk and whole grains are good sources of panthothenic acid or vitamin B5 which is one of the important vitamins for hair that is healthy. It helps to reduce hair loss and prevents graying of hair.
Vitamins for Hair – Closing Thoughts
As you have read, having healthy hair depends on using the right vitamins for hair growth, minimizing hair loss and a balanced nutritional diet. These tips have been specific to this page but you may also find more information regarding these vitamins and others that are also relevant to the health of your hair by reading the other pages on this website.