A Guide To Essential Vitamins And Minerals That Prevent Hair
by Rose Lenk
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

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

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

Rose Lenk

For more hair care tips and articles visit me at
In many cases, hair loss is
attributed to a physical condition,
such as Thyroid disease, or the
lack of proper nutrition. Certain
medications can also strip your
body of vitamins and minerals
that are essential for healthy hair
production and growth. In these
cases, the proper vitamin and
mineral regimen can significantly
reduce hair loss and promote
new hair growth.

After starting a vitamin and
mineral supplement program, it
can take up to 2 to 3 months to
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