What vitamins are good for strong, healthy hair?

Everybody wants a gorgeous mane of hair like those women on shampoo commercials bouncing around with their thick, shiny tresses. Is it what you apply on your hair that makes for a healthy looking head of hair? The answer is: Probably not.  Although, it does not hurt to use good products, beautiful locks are a combination of some great genes, healthy nutrition and minimal stress. These vitamins and minerals play a major role in keeping your hair looking its best.

Beta-carotene

Beta-carotene, precursor to Vitamin A, helps maintain natural oils in the scalp. Vitamin A deficiencies create dry brittle hair. Overdoses cause hair loss. Liver, eggs, orange-colored fruits and vegetables are good sources.

Calcium + Magnesium

Calcium and Magnesium work together by fostering hair growth. Eating too much sugary and processed food creates a calcium and magnesium imbalance which contributes to hair loss. Substitute junk food for natural foods high in calcium (dairy and leafy greens) and magnesium (whole grains, nuts and fish).

Iron + Vitamin C

Iron prevents anemia induced hair loss (one of the most common symptoms of anemia is hair loss). Iron can be found in meat products, eggs and dried fruits. Vitamin C is a powerful antioxidant that not only improves the absorption of iron, but also is essential in collagen production which holds the hair tissues together. A Vitamin C deficiency causes hair breakage and splitting. Eat lots of citrus fruits, kiwis, strawberries, tomatoes, and green peppers, and you will never be low in this nutrient.

B-complex Vitamins

Biotin, also called Vitamin B7, produces keratin which is a protein found in hair. Dubbed the “hair growth vitamin,” it can help combat hair loss. Liver, nuts, beans, egg yolks and cauliflower are excellent sources. The rest of the B vitamins should not be forgotten as every single one is essential for healthy hair. This is why supplements promoted to strengthen hair often contain a myriad of B vitamins, also called B complex. Vegetarians are typically low in Vitamin B12, since meat is the main source.

Vitamin E

Vitamin E helps increase blood circulation to the scalp area, which means the hair gets more nourishment. Good sources include vegetable oils, dark leafy greens and nuts.

Silicon

Silicon is also known as the beauty mineral. It maintains the luster in our hair, elasticity in our skin and strength in our nails. Less silicon equals dull hair, wrinkled skin and brittle nails. As we age, we cannot help but lose collagen, which is mainly made up of silicon. The foods highest in silicon include oat cereals, whole grains and rice. Many supplements use horsetail because it is a very rich source of silicon.

Zinc

Zinc deficiency causes dry scalp and hair. Taking too much zinc, however, can cause hair loss because it hinders the absorption of other important minerals essential for hair growth such as copper, manganese, magnesium and iron. Take it easy with the zinc if you take it for colds, and don’t overdo it. Rich sources of zinc include spinach, whole grains, red meat and mushrooms.

You may not get Rapunzel-looking hair with supplements, but you can certainly add some vibrancy to your mane especially if you lack certain vitamins and minerals in your diet because of poor nutrition. Beware not to take too much, thinking it will speed up hair growth or thicken it up because you may end up with the opposite effect – hair loss. Great hair starts from the inside-out so get plenty of exercise, minimize stress and eat well.