Flinstones kids...10 million strong and growing!!

Do you remember when you were a kid and your mom always laid out your vitamins with your breakfast? I grew up a flinstones kid, I also had long thick hair. Vitamins are an essential part of healthy hair growth.  If you don't take care of the insides, then it's not going to show on the outside, hair included...simple geography. The lack of vitamins can actually slow down your hair growth and can be the cause of thinning. Here are a list of vitamins good for healthy hair:

1.      Vitamin A – This vitamin is an antioxidant that helps produce healthy sebum in the scalp. Food sources: Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches.   Daily dosage should be 5,000 IU. More than 25,000 IU is toxic and can cause hair loss and other serious health problems.

2.      Vitamin C – It is an antioxidant that helps maintain skin & hair health. It aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles. Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. Daily Dose: 60 mg.

3.      Vitamin E – This vitamin is an antioxidant that enhances scalp circulation. Since hair health is tied to the immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function. Food sources: Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Daily dose: Up to 400 IU. Intake of this vitamin can raise blood pressure and reduce blood clotting.  Those under high blood pressure medication would need clearance from their doctors.

4.      Biotin – This vitamin produces keratin and works as an anti aging agent that prevents hair loss and hair graying.  Food sources: Brewer's yeast, whole grains, egg yolks, liver, rice, green peas, lentils, oats, soybeans, sunflower seeds,walnuts and milk. Daily dose: 150-300 mcg.

5.      Inositol – This vitamin keeps hair follicles healthy at the cellular level. Food sources: Whole grains, brewer's yeast, liver and citrus fruits. Daily Dose: Up to 600 mg.

6.      Niacin (Vitamin B3) – This vitamin allows scalp blood circulation. Food sources: Brewer's yeast, wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg.

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

8.      Vitamin B6 – It prevents hair loss and helps create melanin that gives hair its color. Food sources: Brewer's yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. Daily dose: 1.6 mg. High dosage of this vitamin can cause numbness in hands and feet.

9.      Vitamin B12 - It prevents hair loss. Food sources: Chicken, fish, eggs and milk. Daily dose: 2 mg.

Finding a good multivitamin is essential in maintaining healthy hair and over all health. How do I know what good vitamin to take? I'm glad you asked....Here is information I found to be helpful.

                 5 TIPS FOR CHOOSING A SUPPLEMENT THAT'S RIGHT FOR YOU!

• Does the supplement provide sufficient quantities of each vitamin? For example - 50mg. to 100mg. of the B vitamins, 500mg. of vitamin C, 1000mg. of calcium. Remember, 100mg. of a B vitamin is needed to provide your body with about 10mg. of actual, useable nutrition. This is usually plenty. Use the 10% rule to know exactly what you're getting. The one or two per day supplements only start with about 3mg. or less of the B vitamins. 10% of this amount is like taking nothing at all.
• Look for the USP (United States Pharmacopoeia) or BP (British Pharmacopoeia) designation on the label. This means that the vitamin isolates are the highest quality you can buy, and are the most easily dissolved in the digestion process. Each vitamin that is USP or BP will have those initials next to that vitamin.
• Look for "chelate" or "chelated" in relation to the minerals. This means the minerals are attached to protein before they are added to the supplement. This increases absorption both in the bloodstream and cells by an amazing 400% to 800%.
• Look for enzymes in the formulation. These are, among other things, essential for attaching protein molecules to the vitamins in digestion. Cooking food destroys these enzymes.
• Look for a supplement that has a "food base". A food base is concentrated plant material to which the vitamins and minerals are added. These will contain the enzymes and nutrients to greatly boost the absorption and utilization of the vitamins and minerals. This makes a GREAT supplement package. But it does make them more bulky. Expect larger tablets, and more quantity needed per day.

So, listen to your body! What's right for others may not be right for you. You definitely should FEEL a measurable difference in your health and energy within a few days with the right supplement. If you don't, try a different vitamin supplement.

10.   Essential fatty acids (flaxseed oil, primrose oil, and salmon oil) - improves hair texture. Prevents dry, brittle hair.

11.  Zinc -  Stimulates hair growth by enhancing immune function. Dosage: 50-100 mg daily.