It is a common fact that poor nutrition can affect the way our body grows and retains our hair. Not eating a well-balanced diet packed with essential vitamins, minerals and proteins can contribute to baldness. Women, especially on crash diets or who suffer severe anorexia nervosa and bulimia may, experience a temporary (and sometimes permanent) loss in body hair.

Good nutrition is essential to growing healthy hair. As in every function of your body, there are certain vitamins and minerals that can aid the follicles to grow thicker, healthier hair. Keep in mind, however, that results may not be seen for 2-3 months after starting a new vitamin regiment due to the growing patterns of our hair. Here are some of the most common vitamins known to promote healthy hair growth:

Vitamin A – An antioxidant that produces healthy sebum in the scalp and can promote hair growth. It can be found in Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Recommended daily dose: 5,000 IU.

Vitamin C – An antioxidant known for its ability to help maintain skin & hair health. It is found in citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. Recommended daily dose: 60 mg.

Vitamin E – An antioxidant that encourages scalp circulation thus increases blood flow to the follicles and increasing their ability to grow thicker, healthy strands of hair. It is found in cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Recommended daily dose: up to 400 IU. Take Note: excessive use of vitamin E can raise your blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking these supplements.

Biotin – A mineral found in brewer’s yeast, whole grains, egg yolks, liver, rice and milk is known to help produce keratin in the body which may prevent graying and hair loss. Recommended daily dose: 150-300 mcg.

Inositol – Keeps hair follicles healthy at the cellular level and is found in whole grains, brewer’s yeast, liver and citrus fruits. Recommended daily dose: Up to 600 mg.

Niacin (Vitamin B3) – Promotes scalp circulation. Normally found in brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Recommended daily dose: 15 mg. – not to exceed 25 mg.

Pantothenic Acid (Vitamin B5) – A vitamin that prevents graying and hair loss and is found in whole grain cereals, brewer’s yeast, organ meats and egg yolks. Recommended daily dose: 4-7 mg.

Vitamin B6 – Is known to help prevents hair loss, and maintain levels of melanin to prevent graying. Commonly found in brewer’s yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. Recommended daily dose: 1.6 mg. Warning: High doses of B6 can cause numbness in the hands and feet.

Vitamin B12 – Prevents hair loss and is most commonly found in chicken, fish, eggs and milk. Recommended daily dose: 2 mg.