Many people suffer from the embarrassing problem of hair loss, such as in pregnancy, post-birth, men, children, the elderly, women, the ill and post menopausal females.
A lack of vitamin intake can lead to hair thinning and hair loss. Hair loss can occur because of many reasons such as genetic predisposition, harsh chemicals, side effect of drugs, using the wrong shampoo and stress but when it occurs it can be very alarming so people resort to hair loss vitamin supplements.
Vitamins are available in many different types of food and I have listed a comprehensive list of food sources for maintaining healthy hair. I have also listed the recommended daily amounts of vitamins (for adults) you should take for good hair growth, prevention of hair loss and for general maintenance of the body.
The reason for having vitamin dosages and food sources listed is because some people do not like certain food types so they can supplement their diets and some people do not like taking vitamins and hence can eat food rich in a variety of vitamins. I have also divided the food sources into fruit, vegetables, meat, dairy and fish for ease of reference for vegans, vegetarians, non-vegetarians and for people who just do not like fruit and vegetables.
RDA stands for Recommended Daily Dietary Allowance in the USA and Recommended Daily Amount in the European Community (EC).
Hair Loss Vitamins, Their Functions, Their Sources and Their RDA’sVitamin C Function
A powerful antioxidant that is essential for circulation in the scalp, development and maintenance of hair.
Vegetables: Green and red Peppers, Broccoli, Brussels sprouts, Cauliflower, Spinach and Potatoes.
Meat: Calf liver, Beef liver, Chicken liver, Lamb liver (all raw). It is not recommended that you use meat as a sole source for vitamin C.
Seafood: Oyster and Cod roe (fried).
RDA (EC): 60mg (milligrams)
RDA (USA): 60mg
Vitamin H or B7 (Biotin) Function: Strengthening of hair.
Food Sources: Fruit: Bananas and Nuts.
Vegetables: Beans, Cauliflower, Legumes and Mushrooms.
Meat: Kidney and Liver of Chicken and Lamb.
Seafood: Cod, Salmon, Haddock and Oysters.
Dairy: Egg yolk.
RDA (EC): 150 micrograms
RDA (USA): 300 micrograms
Vitamin E Function: Prevents tissue damage in the scalp and promotes healthy scalp circulation.
Food Sources: Fruit: Mangoes, Papayas, Nuts, Kiwi and Tomatoes.
Vegetables: Pumpkin, Sweet Potato, Asparagus, Broccoli, Spinach, Turnip, Beet and Collard.
Seafood: Rock fish and Blue crab.
Dairy: Milk, Mayonnaise and Egg yolk.
Also found in unrefined oils such as Sunflower, Olive, Wheat Germ, Safflower, Cottonseed, Rapeseed, Soybean, Cod liver, Corn and Canola oils.
RDA (EC): 10mg
RDA (USA): 30 IU (International Units)
Vitamin A Function: Production of sebum in the scalp.
Food Sources: Fruit: Cantaloupe melon, Papaya, Mango, Apricot and Pink grapefruit.
Vegetables: Broccoli leaves, Spinach, Pumpkin, Sweet Potatoes, Peas, Carrots, Kale and Collard greens.
Meat: Liver of Chicken, Beef and Turkey.
Seafood: Liver of oily fish such as Mackerel and Salmon.
Dairy: Butter, Cheddar cheese and Milk
RDA (EC): 800 micrograms
RDA (USA): 5000 IU
Vitamin B3 (Niacin) Function: Blood circulation in the scalp.
Food Sources: Fruit: Dates, Tomatoes, Avocados and Nuts.
Vegetables: Broccoli, Carrots, Mushrooms, Asparagus, Sweet Potatoes and Beets.
Meat: Liver, Heart, Kidney, Chicken, Beef and Veal.
Seafood: Tuna, Salmon and Swordfish.
Dairy: Milk, Eggs and Cheese.
Other: Sunflower seeds, Enriched Cereals, Enriched Bread and Brewer’s Yeast.
RDA (EC): 18mg
RDA (USA): 20mg
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Vitamin B5 (Pantothenic Acid) Function: Production of hair.
Food Sources: Fruit: Tomatoes, Apples, Bananas, Grapes, Lemons, Oranges, Pineapples and Plums.
Vegetables: Kale, Cauliflower, Corn, Broccoli, Peas, Sweet Potatoes, Peas and Avocados.
Meat: Turkey, Duck, Chicken and Beef (especially liver and kidneys).
Seafood: Lobster, Salmon, Herring, Cod and Shrimp.
Dairy: Milk and Egg yolks.
Other: Sunflower seeds, Wholegrain breads and cereals, Brewer’s yeast, Wheat germ, Bran, Rice and Royal Jelly from bees.
RDA (USA): 10mg
Vitamin B6 (Pyridoxine) Function: Supports the growth of red blood cells that are important for healthy hair and scalp.
Food Sources: Fruit: Bananas.
Vegetables: Peas, Spinach, Carrots, Green beans and Soybeans.
Meat: Liver, Chicken, Lamb and Beef.
Seafood: Salmon, Mackerel and Cod.
Dairy: Milk and Eggs.
Other: Cereal, Whole grains, Bread, Sunflower seeds, Walnuts and Wheat germ.
RDA (EC): 2mg
RDA (USA): 2mg
Vitamin B12 (Cobalamin) Function: Scalp healing and hair formation.
Food Sources: Fruit: None.
Meat: Chicken, Beef and Liver.
Seafood: Tuna, Salmon and Clams.
Dairy: Cottage cheese, Yogurt and Eggs.
Other: Fortified breakfast cereals, Fortified energy bars and Fortified soy products.
RDA (EC): 1 microgram
RDA (USA): 6 micrograms
Many people do not consume enough fruit and vegetables or certain types of food and there before the person can become deficient in certain vitamins so why not use a supplement to make sure you are getting the correct amount of nutrients to maintain healthy hair growth and prevent further hair loss.
This article is for general information use. If you suffer from any illness, are pregnant, taking medicines or suffering from any medical condition please see your doctor before taking any vitamin supplement for hair loss.