Both men and women stand the chance of experiencing thinning hair at some point in their lives. But if you have sustained hair loss or want to prevent the condition in the future, there are vitamin supplements that have been shown to be effective. While there are recommended dosage guidelines available, you should see a qualified medical doctor to determine what amount is right for you.
Vitamin A is responsible for secreting the oil, or sebum scalp deposits, that make hair shiny and lustrous. If you are deficient in vitamin A your hair may be dry and have a dandruff buildup. You can avoid this condition by filling your diet with foods rich in vitamin A, such as milk, peaches, carrots, spinach, meat, cabbage, cheese and broccoli, or take a supplement. However, do not exceed more than 5,000 I.U. a day, because too much vitamin A can actually make your hair fall out.
B vitamins are important for hair health and growth, so eat foods rich in this nutrient, such as cauliflower, bran, peas, beans, soy, nutritional yeast, eggs and carrots daily. You can also take a B-complex supplement every day to make sure you are getting enough of all of them. B-complex vitamins also contain essential minerals, including magnesium and zinc, that foster hair growth through immune system support. For added protection, take 50 milligrams of vitamins B3 and B6 and 100 milligrams of vitamin B5 daily.
Biotin, also called vitamin H, has been shown to improve hair growth and promote longer, more lustrous hair in women. Men who have lost their hair are biotin-deficient, and this vital supplement may prevent further hair loss. In fact, biotin is usually a major ingredient in hair growth formulas. Take a 50-milligram dose of biotin three times per day and eat biotin-rich foods, such as lentils, sunflower seeds, walnuts, soybeans, brewer’s yeast, green peas and bulgar.
Vitamin C improves scalp circulation by promoting capillary function to hair follicles. Take up to 10,000 milligrams of vitamin C per day and eat foods rich in the nutrient, such as kiwi, green peppers, tomatoes, dark green vegetables, citrus fruits and pineapples.
Vitamin E promotes scalp circulation by increasing scalp oxygen intake, which leads to longer, healthier hair. Supplement your diet with foods such as raw nuts and seeds, green leafy vegetables, dried beans, wheat germ oil and soybeans. Take 400 I.U. of vitamin E daily and increase the dosage based on your doctor's advice.