In this Article

• Importance of nutrition
• Healthy Hair Minerals
• Vitamins Associated with healthy hair
• Nutritional Supplements, Vitamins & Herbs

Importance of nutrition

Proper nutrition to the hair roots and follicles is a critical factor in the maintenance of strong healthy hair growth. A restricted blood supply to the hair roots (dermal papilla) prevents the necessary proteins, vitamins and minerals from bringing nourishment needed to sustain life in those hairs.

When there is a limited supply of blood to the hair roots and follicles, because of the increasing negative effects of DHT, the cells in the follicles and roots reproduce at a much slower rate. This causes the hair follicles to become smaller and thus shortens their growing stage the anagen phase and or lengthens their resting stage, the telogen phase. Thus the hairs in those affected follicles also become weaker, smaller and lighter in color. Eventually those hair roots and follicles die and the hairs in them fall out.

As hair loss is genetic there is little that can be done to prevent this. However you can prevent hair loss from other causes, such as damage and using incorrect products. Hair can be lost to improper care and environmental damage. If you over color your hair, over style it, or abuse it with curling irons, or hold the hair dryer to close to your head, then you may be asking for hair problems. Hair shouldn’t be colored any more often than every six to eight weeks and you should avoid it altogether if possible for optimum hair condition. Also do not over braid hair and keep it free of traction damage.

Proper nutrition is essential to good hair as is proper rest; drinking water detoxes the body and keeps it healthy. Calcium is vital for healthy hair. Being ill can cause hair loss so if you keep your body tuned up and take good care of yourself to stay strong against illnesses, your hair will have a better chance.

There are specific minerals and vitamins that are involved in the process of hair growth.

Healthy Hair Minerals

• Calcium

Essential for healthy hair growth.

Food sources

Cacium is found dairy products, 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 and yeast products 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.

• Iodine

Helps regulate thyroid hormones and prevents dry hair and hair loss.

Food sources

Fish, seaweed, kelp, iodized salt, 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, soybeans, 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

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 the condition of the 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.

Daily dose

55 mcg.

Warnings

An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth.

• Sulfur

Sulfur is a main component to hair's structure.

Food sources

Onions, garlic, eggs, asparagus, meat, fish and dairy products.

Daily dose

1-3 g.

• Zinc and vitamin A work together, but if there is a deficiency in either it 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.

Vitamins Associated with healthy hair.

• Vitamin A

Antioxidant that helps produce healthy sebum in the scalp.

Food sources

Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches.

Daily Dose

5,000 IU.

Warnings

More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems.

• Vitamin C

Vitamin C is an antioxidant that helps to maintain skin and hair health.

Food sources

Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.

Daily Dose

60 mg.

• Vitamin E

Antioxidant that enhances scalp circulation.

Food sources

Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables.

Daily dose

Up to 400 IU.

Warnings

Can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.

• Biotin

Helps produce keratin, may prevent graying and hair loss.

Food sources: Brewer's yeast, whole grains, egg yolks, liver, rice and milk.

Daily dose

150-300 mcg.

• Niacin Vitamin B3

Promotes scalp circulation.

Food sources

Brewer's yeast, wheat germ, fish, chicken, turkey and meat.

Daily dose

15 mg.

Warnings

Taking more than 25 mg a day can result in what is referred to as “niacin flush” which is

a temporary heat sensation caused when the blood cells dilate.

• Vitamin B5

Prevents graying and hair loss.

Food sources

Whole grain cereals, brewer's yeast, organ meats liver kidneys, etc, and egg yolks.

Daily dose

4-7 mg.

• Vitamin B6

Prevents hair loss, helps create melanin, which gives hair its color.

Food sources

Brewer's yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk.

Daily dose

1.6 mg.

Warnings

High doses can cause numbness in hands and feet.

• Vitamin B12

Prevents hair loss.

Food sources

Chicken, fish, eggs and milk.

Daily dose

2 mg.

A diet rich in silica helps to ensure healthy hair, of particular benefit are the outer skin of plants such as potatoes, cucumbers, peppers, and sprouts. Foods that are high in iron, such as lean meats, are important for people with a known iron deficiency.

Nutritional Supplements, Vitamins & Herbs

• Saw palmetto

Saw palmetto oil is an accepted treatment for benign prostate hyperplasia in men. It appears to interact with various sex hormones, including dihydrotestoseteron (DHT). DHT is produced from testosterone by enzyme 5-alpha-reductase. Like most enzymes, it can be inhibited. Saw palmetto is believed to have a similar mechanism of action to the anti-androgenic drug finasteride (Propecia), which has been used in low doses for hair loss.

Folic acid, biotin, vitamin B5, para-aminobenzoic acid (PABA), and silica are supplements that may help maintain the color and thickness of hair.

Be sure to check your daily intake of zinc through supplements. Intake of 30 mg or higher for more than three months can induce a deficiency of copper, and low copper levels can result in hair loss. Equally care must be taken to ensure that a copper over dose does not occur.

• Aromatherapy

The results of one research study suggest that the essential oils of thyme, rosemary, lavender, and cedar wood mixed with oil and applied on the areas of hair loss may stimulate hair growth.

Hair Oil Recipe

3 drops of essential oil of thyme

3 drops of essential oil of lavender

3 drops of essential oil of rosemary

3 drops of essential oil of cedarwood

1/8 cup of grapeseed oil

1/8 cup of jojoba oil

Method

Mix the ingredients together. Cover your pillow with an old towel. Apply several drops of the mixture to areas of hair loss each night, massaging gently into scalp for 3-5 minutes.