Some people seem to be blessed with a head full of beautiful, healthy looking hair while others struggle to achieve any kind of bounce or shine.

Although many of the hair care products available today can work wonders with lackluster, dull or thinning hair, it’s the vitamins from the food we eat which will eventually determine how healthy our hair appears.



How hair is formed

In order to appreciate the importance of the nutrients we consume and its effects on our hair, we need to understand how hair is formed in the first place. The part of the hair that we can see is called the shaft and this is mainly made up from dead protein cells called keratin. However, hair growth begins from the follicle and it’s in here that hair begins its life-cycle and contains the only living part of the hair. Inside the hair follicle are the blood vessels which feed the cells that form the hair shaft.

The importance of vitamins for hair

Because the cells that form hair are continually dividing every 23 to 72 hours, the food eaten at that point in time, will eventually show up in the condition of the hair. So, for example, if you were ill for a few weeks and were eating a poor diet, this would become noticeable a few months later when your hair has grown. It might seem more brittle, thinner or less shiny than normal. In order to maintain the best condition for your hair, some vitamins are particularly good for your hair.

Vitamins which are good for hair

Vitamin A
This vitamin is necessary for production of sebum. Sebum is secreted into the hair follicles and it’s what gives hair its shine. However, too much sebum results in greasy hair and increasing vitamin A intake can sometimes help. Vitamin A is found in liver, carrots, sweet potatoes, pumpkin, eggs, apricots and mango.

B Vitamins
Of all B vitamins it is B2 and B12 which are most beneficial for strengthening hair and are used as an ingredient in hair conditioners. Insufficient amounts of these vitamins can lead to hair loss, dull or oily hair and generally poor hair condition. Good sources of these B vitamins can be found in asparagus, dairy products, eggs, meat, fish and offal such as liver, heart and kidneys.

Biotin
Biotin is another important vitamin which is good for hair and low levels can lead to hair loss. Good sources of biotin can be found in cauliflower, mushrooms, liver, peanuts, egg yolks, sardines, mackerel, yeast and kidney beans.

Folate (folic acid)
This is another B vitamin which plays an important role in helping our body make proteins. It’s also helpful in the production of new cells which can be beneficial for new hair growth. Folate is widely found in green vegetables as well as sweetcorn, liver, lentils, chickpeas and kidney beans.

Vitamin C
This vitamin plays an important part in aiding the growth and repair of tissues, including hair. Since we can’t manufacture vitamin C within the body, we must obtain it from our food. Best sources of vitamin C include broccoli, cabbage, peppers, tomatoes, blackberries, kiwi fruit, mango, oranges, pineapple and strawberries.

Vitamin E
This is a fat-soluble vitamin and is an effective antioxidant. As well as helping protect the body against free radicals, it helps the body form new red blood cells and may help prevent hair loss. You can find good sources of vitamin E in wheatgerm, nuts, sunflower seeds, soya beans and prawns.

While eating these vitamins can help improve the condition of your hair, they won’t change your hair type. For example, if you have thin or fine hair, it’s unlikely to become thick and lustrous.

Remember, the food you eat today will show up in the condition of your hair within a few months. As such, try to ensure you always eat a well-balanced diet so your hair remains shiny, healthy and strong.


Additional reference:
Lisa Hark PhD RD and Dr Darwin Deen, 2007. Nutrition for Life. United Kingdom: Dorling Kindersley Ltd.