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After starting a vitamin and mineral supplement program, it
can take up to 2 to 3 months to see results, but you will
see results. So, do not become discouraged if your hair loss
does not totally reverse itself after a few weeks of vitamin
and mineral therapy.
The
following is a guide to some of the more common vitamins and
minerals that have been proven to be effective at promoting
healthy hair growth. If you are going to start taking any
of the listed supplements, be sure to consult with your doctor
first and not to exceed the recommended dosage. Doing so can
actually cause hair loss in some cases.
- Vitamin
A is an antioxidant that helps to produce healthy
sebum (oil) in the scalp. You get Vitamin A by consuming
foods such as fish liver oil, milk, meat, cheese, eggs,
cabbage, carrots, spinach, broccoli, apricots and peaches.
The daily recommended dosage of Vitamin A is 5,000 IU.
- Vitamin
C is another antioxidant that helps maintain healthy
hair and skin. You get Vitamin C by consuming foods such
as citrus fruits, kiwi, pineapple, tomatoes, green peppers,
potatoes and dark green vegetables. The daily recommended
dose is 60 mg.
- Vitamin
E increases scalp circulation which is vital for
hair growth. You get Vitamin E by eating foods such as wheat
germ oil, soybeans, raw seeds ad nuts, dried beans and leafy
green vegetables. The daily recommended dose is up to 400
IU.
- Biotin
is thought to help produce keratin, the building block of
hair and nails. It is also thought that is vitamin may prevent
graying. You get Biotin from eating foods such as whole
grains, egg yolks, liver, rice and milk. The daily recommended
dose is 150-300 mcg.
- Vitamin
B6 is thought to prevent hair loss and help create
melanin, the pigment which gives hair its color. You get
Vitamin B6 by eating foods such as liver, whole grain cereals,
vegetables, organ meats and egg yolks. The daily recommended
dose is 1.6 mg.
- Calcium
is essential for healthy hair growth. You get Calcium by
eating foods such as dairy, fish, nuts, lentils and sesame
seeds. The daily recommended dose is up to 1,500 mg.
- Copper
helps prevent hair loss and defects in hair color and structure.
You get copper by eating foods such as shellfish, liver,
green vegetables, eggs, chicken and beans. The daily recommended
dost is up to 3 mg.
- Iodine
helps regulate thyroid hormones. Thyroid disease is the
number one cause of disease-related hair loss. You get Iodine
from foods such as fish, seaweed, kelp, iodized salt and
garlic. The recommended daily dose is 150 mcg.
- Manganese
prevents hair from growing too slowly. You get Manganese
from foods such as eggs, whole grain cereals, avocados,
beans, nuts, meat and chicken. The daily recommended dose
is 3 to 9 mg.
- Silica
prevents hair loss by strengthening the hair. You get Silica
from eating foods such as seafood, soybeans, rice and green
vegetables. The daily recommended dose is 55 mcg.
As
was mentioned earlier, taking more than the recommended dosage
of these vitamins and minerals can have devastating consequences
to your health. In addition, some supplements are not recommended
for people with certain health conditions or for persons taking
certain medications. So, be sure to talk with your doctor
before taking any supplements to prevent hair loss.
In
addition to these few examples, there are myriads of vitamins
and minerals that can help you promote hair growth and slow
down the process of hair loss. To find out which ones meet
your needs, talk to your doctor.
About
the Author
By
Rose Lenk
For
more hair care tips and articles visit me at http://www.haircaretoday.com.
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