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Posts Tagged ‘vitamins

Vitamin A – Antioxidant that helps produce healthy sebum in the scalp. Daily Dose: 5,000 IU. Warnings: more than 25,000 IU daily is toxic and can cause hair loss and other serious health problems. Food sources: Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches.

Vitamin B3 (niacin) – Promotes scalp circulation. Daily dose: 15 mg. Warnings: Taking more than 25 mg a day can result in “niacin flush” – a temporary heat sensation due to blood cell dialiation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey and meat.

Vitamin B5 (Pantothenic Acid) – Prevents graying and hair loss. Daily dose: 4-7 mg. Food sources: Whole grain cereals, brewer’s yeast, organ meats and egg yolks.

Vitamin B6 – Prevents hair loss, helps create melanin, which gives hair its color. Daily dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet. Food sources: Brewer’s yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk.

Vitamin B12 – Prevents hair loss. Daily dose: 2 mg. Food sources: Chicken, fish, eggs and milk.

Vitamin C – Antioxidant that helps maintain skin and hair health, plus improves scalp circulation. It is important to maintain capillaries that carry blood to the follicles. Daily Dose: 3,000-10,000 mg. Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.

Vitamin E – Increases oxygen uptake, which improves circulation to the scalp. It improves health and growth of hair. Since hair health is tied to the immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function. Daily dose: Up to 400 IU. Warnings: Can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements. Food sources: Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables.

Biotin – Is very important for hair health, it helps produce keratin, and may prevent graying and hair loss. Daily dose: Dosage: 50 mg 3 times daily. Food sources: Brewer’s yeast, whole grains, egg yolks, liver, brown rice, milk, green peas, lentils, oats, soybeans, sunflower seeds, walnuts.

Calcium – Essential for healthy hair growth. Daily dose: Up to 1,500 mg. Warnings: Too much calcium can inhibit the absorption of zinc and iron; An acid found in chocolate can inhibit calcium absorption. Food sources: Dairy, tofu, fish, nuts, brewer’s yeast, beans, lentils and sesame seeds.

Copper – Helps prevent hair loss as well as defects in hair color and structure. Daily dose: Up to 3 mg. Warnings: High levels can lead to dry hair, hair loss and sever health problems. Food sources: Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans.

Inositol – Is vital for hair growth, it keeps hair follicles healthy at the cellular level. Daily Dose: Up to 600 mg. Food sources: Whole grains, brewer’s yeast, liver and citrus fruits.

Iodine – Helps regulate thyroid hormones and prevents dry hair and hair loss. Daily dose: 150 mcg. Food sources: Fish, seaweed, kelp, iodized salt, garlic.

Iron – Prevents anemia and hair loss. Daily dose: 15 mg. Warnings: Too much can lead to malfunctions of the liver and spleen. Food sources: Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits.

Magnesium – Works with calcium to promote healthy hair growth. Daily dose: 280 mg. Food sources: Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish.

Manganese – Prevents slow hair growth. Daily dose: 3-9 mg. Food sources: Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken.

Potassium – Regulates circulation and promotes healthy hair growth. Daily dose: 3,500 mg. Food sources: Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt.

Selenium – Keeps skin and scalp supple and elastic. Daily dose: 55 mcg. Warnings: An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth. Food souces: Brewer’s yeast, meat, fish, grains, tuna and broccoli.

Silica – Strengthens hair and prevents hair loss. Daily dose: 55 mcg. Food sources: Seafood, rice, soybeans, green vegetables.

Sulfur (methyl-sulfonyl-methane or MSM) – Sulfur is a main component to hair’s structure. Daily dose: 1-3 g. Food sources: Onions, garlic, eggs, asparagus, meat, fish and dairy products.

Zinc – Zinc and Vitamin A work together; a deficiency in either can lead to dry hair and oily skin. Zinc also stimulates hair growth by enhancing the immune functions. Daily dose: 12 mg. Warnings: Too much can interfere with iron absorption. Food sources: Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer’s yeast.

these nutrients were found to help hair growth as well.

Coenzyme Q10 – Improves scalp circulation. Increases tissue oxygenation. It is also very important for heart health. Daily dose: 60 mg daily.

L-Cysteine and L-Methionine are two amino acids believed to improve quality, texture, and growth of hair. They help prevent hair from falling out. Daily dose: 500 mg each, and on an empty stomach.

One study of the results of soy on the hair found that it not only strengthened the hair but caused it to grow. Soy protein has also been found to be helpful in stimulating hair growth. A great source of soy is tofu.


information gathered from


Biotin: thickens the hair strands.

Choline Bitarate: keeps the hair root moist.

Copper: prolongs your original hair color.

Folic Acid: for cell renewal to grow hair.

Inositol: reduces hair falling from the root.

Iodine: regulates the thyroid hormone for hair growth.

Iron: helps reduce balding-Hair falling from the root.

Manganese: produces growth of the hair and nails.

Niacin: produces blood flow to the follicle to produce hair growth.

Pantothenic Acid: produces hair growth and stimulation of new growth.

Para-Amonobenzoic Acid: prevents hair loss and protects follicles.

Riboflavin: prevents dandruff and helps with the absorption of iron.

Thiamine: prevents hair loss.

Vitamin A: keeps moisture in your hair strands so you’ll have less chance of breakage.

Vitamin B-12: stimulates hair growth.

Zinc: produces hair growth.


September 2019
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