The Best Vitamins for Women's Hair Growth

Whether you are losing your hair or simply want it to grow better, there are many vitamins that help with hair growth. Hair loss can be caused by many factors, including lack of proper nutrition, stress, illness, and lack of vitamins and minerals. Aside from vitamins and minerals, many hair products on the market help to increase hair growth, as well as make it thicker. For optimal health and hair growth, the best option for hair is to take vitamins daily.

Vitamin Supplements

Although it is recommended to get plenty of vitamins naturally through food, most people don't get the full recommended amount. Vitamin B complex, vitamin C, iron and lysine are ideal vitamins for hair health and growth. Vitamin C is especially beneficial because of its effectiveness in preventing brittle strands and breakage. Vitamin B1 helps create protein in the body, which is essential for healthy hair, skin and nails. It also helps to enhance shine and thickness of hair follicles. Niacin and vitamin E are good vitamins for women's hair growth since they may help prevent hair loss. Minerals such as zinc, iron and magnesium also work to prevent hair loss and thinning.

The daily recommended amount for women is between 75 and 2,000 milligrams of vitamin C and roughly 18 milligrams of iron. In addition, 310 milligrams of magnesium and 15 to 1,000 milligrams of vitamin E are recommended. Niacin also is important, with the baseline being 14 to 35 milligrams. The daily recommended dose of vitamin B1 is approximately 1.1 milligrams. Last but not least, 12 milligrams of lysine and 8 milligrams of zinc are suggested for daily intake.

Vitamins Found in Food

The best vitamins for hair growth often are found in fresh, natural foods. The foods listed below contain vitamins and minerals that supply the body with important nutrients to help prevent hair loss, create thicker and shinier hair, as well as promote hair growth.

Vitamin C is found in melon, most berries, citrus fruits such as lemons and oranges, potatoes, broccoli, cabbage, kale and spinach. Iron is found in all types of fish, and in vegetables such as artichokes, spinach and broccoli. Magnesium is present in artichokes, spinach, nuts, beans, fish and broccoli. Sunflower seeds, avocado, polyunsaturated plant oils such as corn oil, wheat germ and fish offer ample sources of vitamin E. Chicken, mushrooms and fish contain niacin. Vitamin B1 is found in watermelon, spinach, tomatoes and soy milk. Legumes, cheese, fish, red meat, soybeans and eggs are common sources for lysine. Dark green leafy vegetables, yogurt, cheese, lentils and lean proteins such as those found in poultry provide zinc.

References

• Vitamin and Mineral Fact Sheet
• Lysine
• Vitamins, Minerals and Food Sources

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