By Dr. Phoenyx Austin

Most doctors know that a person’s hair, as well as their skin and nails, are a very good indicator of their nutritional state. Healthy hair is a direct reflection of proper nutrition- while deficiencies in certain vitamins and minerals will result in stunted hair growth or even hair loss. And the most common vitamin deficiencies that lead to hair loss are deficiencies in B vitamins, especially B6, biotin, inositol and folic acid, as well as deficiencies in the minerals magnesium, sulfur and zinc.

These types of deficiencies are not uncommon because many of us live very busy lives where it’s often hard to eat a balanced diet that is inclusive of all the important vitamins and minerals. That’s why it’s important to take multivitamins and/or supplements.

Many women take supplements for the sole purpose of growing healthy hair, and that’s fine. But you shouldn’t overdo it. When it comes to vitamins and supplements, “more” is not always “better.” And sometimes when you exceed the recommended daily dosage for a vitamin/supplement, the result can be harmful. For example, taking large doses of vitamin A for an extended period of time can actually trigger hair loss!

So when it comes to hair health and vitamins, always take vitamins and supplements as directed. Here’s a list of vitamins and minerals for healthy hair, as well as the daily recommended allowance. Use this list as a reference guide:

B-Vitamins
  • Vitamin B3 (niacin) – Do not exceed 35mg per day.
  • Pantothenic acid (vitamin B5) – Do not exceed manufacturer’s dosage.
  • Pyridoxine (vitamin B6) – Do not exceed 100mg per day.

Biotin

  • Dosage: Do not exceed manufacturer’s dosage.

Choline

  • Dosage: Do not exceed 3,500mg per day.

Vitamin C

  • Dosage: Do not exceed 2,000mg per day.

Vitamin E

  • Dosage: Do not exceed 1,000mg per day.

Zinc

  • Dosage: Do not exceed 40mg per day.
Dr. Phoenyx Austin is a physician, writer and media personality who discusses hair, love, and life. You can find her on Facebook and Twitter.

“The medical information in this article is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions. Dr. Phoenyx Austin and CurlyNikki.com expressly disclaim responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this article.”


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