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Benefits of Vitamin Supplementation For Strong, Lustrous and Healthy Hair

Unless you live under a rock or do not have television or access to the Internet, you are probably inundated with shampoo and conditioner advertisements. They all claim to moisturize, repair damaged hair, control frizz and leave your hair full-bodied, all in only 2 weeks! I would like to challenge their claims. We all know that healthy living is our personal responsibility. While fancy shampoos can make your hair look beautiful on the outside, enduring healthy hair comes from within. The expression “you are what you eat” makes perfect sense. Therefore, a healthy diet and vitamin supplementation is crucial to the health of your hair.


The following is a list of hair-friendly foods:

  1. Eggs: A double winner as it contains Zinc and Selenium, both aiding in providing oxygen to hair follicles
  2. Sweet Potatoes: Has high levels of Vitamin A, which helps prevent frizzy and dry hair
  3. Oysters: Contains Zinc, which contributes to cell regeneration
  4. Berries, Berries, Berries: It is all about Vitamin C. Too little Vitamin C can cause hair breakage, including split ends
  5. Walnuts: High in Vitamin E, which protects cells from DNA damage
  6. Yogurt: A great source for Vitamin B5, a vitamin that is often found in shampoo products
  7. Salmon: Good source of Vitamin D, which is essential for healthy hair follicles

Why We Need Vitamin Supplementation For Strong and Lustrous Hair:

In a perfect world, we would get all the vitamins and minerals we need from our food. However, the vital vitamins and minerals in our food supply have greatly diminished. Nutritional experts agree that, even if one were to eat 100% raw and organic fruits and vegetables, we would have to consume 8-12 times the amount of food in order to absorb the nutrients that the Earth’s soil contained years and decades ago. That is why vitamin supplementation is crucial.


The following is a breakdown of recommended vitamins to aid in healthy and strong hair:

Vitamin B12 (Cyanocobalamin): Helps maintain natural hair color and prevents premature graying and hair loss.

Vitamin C (Ascorbic Acid): Helps prevent premature graying and hair loss by improving scalp circulation and restoring moisture to hair.

Vitamin D (Cholecalciferol): Essential to assist our bodies in calcium absorption.

Vitamin E (D-Alpha-Tocophereyl Acetate): Prevents and may even reverse hair loss as it aids in circulation and growth of new blood vessels. Note: This applies to natural Vitamin E only! (Synthetic Vitamin E will say “DL-Alpha-Tocophereyl Acetate”)

Vitamin A (Beta-Carotene): Vitamin A helps the scalp to produce sebum which helps your hair stay hydrated.

Vitamin B3 (Niacin): Improves circulation to the scalp and therefore has a positive effect on hair growth.

Zinc (Zinc Citrate): Contributes to cell regeneration and sebum production in the scalp.

Other necessary minerals you must include in your diet are Selenium, Copper, Chromium, Iodine, Magnesium, Manganese and Iron.


The Bottom Line:

If we are spending all of our money on shampoos and conditioners to make our hair look shiny for that day or that week, but we ignore the dietary needs of our bodies, we are missing the mark. Healthy bodies, soft skin, and, finally, healthy hair is the consequence of healthy living, from the inside out.

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