While there are many factors which may lead to hair loss, it is important to consider the role of vitamins in hair loss prevention. Vitamins play a vital role in proper bodily function, including cell growth and regeneration of healthy hair and skin. A balanced diet rich in fruits and vegetables, healthy fats and protein is the best way to ensure your body gets all the nutrients it needs, but boosting certain vitamins through supplementation is a great way to further ensure a healthy head of hair.
Vitamin A is an essential nutrient for healthy hair, as it helps to prevent the clogging and drying of the sebaceous glands which add lubricant to the hair follicles. Deficiencies in vitamin A are caused by environmental pollutants, smoking, fluorescent lighting, aspirin and some medications, such as laxatives and cholesterol medications. Add vitamin A to your diet by increasing intake of red, yellow and orange fruits and vegetables as well as eggs and fish oil. Supplements of vitamin A for hair loss should not exceed 2,500 IU per day and should be taken with vitamin E to increase its action.
B vitamins work to maintain oxygen-carrying hemoglobin in the blood, feeding all tissues in the body, including the hair. B vitamins deficiencies are common, particularly in vegetarians, as B vitamins are are found in protein-rich foods, such as meat. One of the best ways to supplement your B vitamins is with 1 tbs. of nutritional yeast daily. Take B vitamins together as supplements in a complex vitamin form which includes 5 to 25 mg thiamin, 10 to 50 mg riboflavin, 35 to 50 mg niacin, 10 to 50 mg pantothenic acid, 100 to 200 mg pyridoxine, 50 to 100 mcg biotin, 500 to 1,000 mcg folic acid and up to 30 mg PABA. Additionally, 10 to 100 mcg B12 should be taken in conjunction in an under-the-tongue form.
Vitamin C helps to produce collagen, the glue which holds our tissues together. One of the most common symptoms of vitamin C deficiency is brittle hair and split ends. Vitamin C is found in citrus fruits, melon, peppers, potatoes, berries, tomatoes and dark leafy vegetables, but supplements of 1,000 to 2,000 mg can be taken daily as part of your vitamin supplements to prevent hair loss.
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Vitamin E is one of the most beneficial vitamin supplements and is responsible for blood circulation, healthy hair and skin, normal hormone function, slowing aging and boosting the immune system. Vitamin E is found in green leafy vegetables, nuts and seeds, as well as vegetable oils or can be taken in capsule form. Supplements between 500 to 1,000 mg should be taken once a day with a meal.
