Vegetables bouquet

Many men and women suffer with the embarrassing problem of hair loss, like in pregnancy, post-birth, men, children, the elderly, women, the sick and post menopausal females.

Vitamin Intake

Too little vitamin intake may result in hair thinning and baldness. Hair loss can occur due to many reasons like genetic predisposition, harsh chemicals, side effect of medication, using the wrong shampoo and anxiety but when it happens it can be extremely alarming so folks resort to hair loss vitamin supplements.

Vitamins can be found in many unique kinds of food and I have recorded an extensive list of food resources for maintaining healthy hair. I also have recorded the recommended daily levels of vitamins (for adults) you ought to take for great hair growth, prevention of baldness and for general upkeep of the body.

The main reason behind getting vitamin dosages and food resources recorded is because some people don’t like certain food types so that they can supplement their diets and some people don’t like taking vitamins and hence can eat food rich in many different vitamins. I also have divided the food resources into vegetables, fruit, meat, fish and legumes for ease of reference for vegans, vegetarians, non–vegetarians and for men and women who simply don’t like vegetables and fruit.

Hair Loss Vitamins

Their Functions, Their Sources and Their R.D.A.’s

Vitamin C

    • Function: A powerful antioxidant that is vital for circulation in the scalp, growth and maintenance of hair.
    • Fruit: Pineapples, Oranges, Strawberries, Lemons, Melons, Kiwis, Blackcurrants and Redcurrants.
    • Vegetables: Green and red Peppers, Broccoli, Brussels sprouts, Cauliflower, Spinach and Potatoes.
    • Meat: Calf liver, Beef liver, Chicken liver, Lamb liver (all raw). It’s not recommended that you use meat as a sole resource for vitamin C.
    • Seafood: Oyster and Cod roe (fried).
    • Dairy: Milk.
    • R.D.A. (E.C.): 60mg (mg )
    • R.D.A. (U.S.A.): 60mg
    • Vitamin H or B7 (Biotin)
    • Function: Strengthening of hair.
    • Fruit: Bananas and Nuts.
    • Vegetables: Beans, Cauliflower, Legumes and Mushrooms.
    • Meat: Kidney and Liver of Chicken and Lamb.
    • Seafood: Cod, Salmon, Haddock and Oysters.
    • Dairy: Egg yolk.
    • R.D.A. (E.C.): 150 micrograms
    • R.D.A. (U.S.A.): 300 micrograms
    • Function: Prevents tissue damage in the scalp and promotes healthy scalp circulation.
    • Fruit: Mangoes, Papayas, Nuts, Kiwi and Tomatoes.
    • Vegetables: Pumpkin, Sweet Potato, Asparagus, Broccoli, Spinach, Turnip, Beet and Collard.
    • Seafood: Rock fish and Blue crab.
    • Dairy: Milk, Mayonnaise and Egg yolk.
    • Also found in unrefined oils like Sunflower, Olive, Wheat Germ, Safflower, Cottonseed, Rapeseed, Soybean, Cod liver, Corn and Canola oils.
    • R.D.A. (E.C.): 10mg
    • R.D.A. (U.S.A.): 30 IU (International Units)
    • Function: Production of sebum from the scalp.
    • Fruit: Cantaloupe melon, Papaya, Mango, Apricot and Pink grapefruit.
    • Vegetables: Broccoli leafs, Spinach, Pumpkin, Sweet Potatoes, Peas, Carrots, Kale and Collard greens.
    • Meat: Liver of Chicken, Beef and Turkey.
    • Seafood: Liver of fatty fish such as Mackerel and Salmon.

Vitamin B12 (Cobalamin)

    • Function: Scalp hair and healing formation.
    • Food Sources:
    • Fruit: None.
    • Vegetables: Seaweed.
    • Meat: Chicken, Beef and Liver.
    • Seafood: Tuna, Salmon and Clams.
    • Dairy: Cottage cheese, Yogurt and Eggs.
    • Other: Fortified breakfast cereals, Fortified energy bars and Fortified soy products.
    • R.D.A. (E.C.): 1 microgram
    • R.D.A. (U.S.A.): 6 micrograms


Many people don’t consume enough fruit and veggies or particular kinds of food and for that reason the individual can become deficient in certain vitamins so why not use a supplement to be certain you’re getting the right quantity of nutrients to keep healthy hair growth and prevent further hair loss.