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• Foods for Healthy Hair

• HairSite Editorial

• 4/14/00

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Recently, the Institute of Medicine in United States issued safety warnings on massive consumption of antioxidants in the form of dietary supplements such as vitamins. Researchers from the Institute of Medicine commented that the efficacy of dietary supplements are not fully substantiated. While there are a large number of studies linking foods rich in antioxidants to a lower incidence of premature aging and certain chronic diseases, there is no direct cause-and-effect relationship being established. There is no conclusive evidence showing that antioxidants are the reason.

The Institute further cautioned against massive consumption of any given kind of dietary supplement. For example, people consuming more than 1,500 IU of vitamin E (d-alpha-tocopherol) may actually stand a higher risk of stroke and uncontrolled bleeding. Massive consumption of vitamin C, usually in excess of 2,000 mg may cause diarrhea. Selenium intake in excess of 400 mcg may cause selenosis, a toxic reaction characterized by hair loss and brittle nails. Devils' advocate: if you recall, several years ago Dr. Gary Null, one of the world's most highly respected specialist in alternative medicine, initiated a high dosage vitamin C protocol as an anti-aging treatment for his patients. According to Dr. Null, some of his patients actually regained their hair under the high dosage vitamin C protocol. The reason we brought this up is that there are a lot of conflicting info out there and do not always believe what you read on the internet or in prints. Always consult your doctor first.

Nutrionists and doctors all agree that the best way to go according to what mother nature had intended - get your antioxidants and nutrients directly from food. Here's a list of the kind of foods that can promote healthy hair growth.

• Vitamin E - antioxidant known for its ability to generate healthy skin and tissue repair. Excellent for promoting healthy scalp tissue conducive to hair growth. Foods rich in vitamin E are vegetable oils, nuts, seeds and liver. If you decide to use a dietary supplement, the vitamin E should be "alpha-tocopherol", the only kind that human blood can maintain and transfer to cells when needed. Researchers suggest that the daily upper limit for vitamin E should be no more than 1,500 IU.
• Vitamin C - a potent antioxidant that is suggested to be able to rejuvenate and repair damaged cells. Dr. Gary Null commented that some of his patients under his high dosage vitamin C protocol reported hair regrowth. Nutritionist Ms. S. Gilbert also suggested that vitamin C in conjunction with vitamin B can promote good blood circulation necessary for split-free healthy hair growth.  Citrus fruits (eg: oranges, lemons, strawberries) are usually rich in vitamin C as well as certain leafy green vegetables. If you decide to use a dietary supplement, the daily maximum intake should be no more than 2,000 mg.
• Vitamin A - another antioxidnat important for healthy skin. Can promote healthy scalp tissue conducive for healthy hair growth. Retin-A cream, a kind of  vitamin A derivate, is prescribed by some dermatologist as a hair loss treatment. Retin-A is commonly prescribed by dermatologist for patients to use with topical minoxidil. Some studies show that Retin-A alone may generate hair regrowth. However, the results is even more promising when used in conjunction with topical minoxidil. Vitamin A is rich in fruits and vegetables such as carrots and cantaloupe. Warning: excessive consumption of vitamin is dangerous and Retin-A may cause scalp irritations in some patients. Check with your doctor first.
• Copper - A mineral that nutrionist Ms. G. Gilbert suggested can affect hair pigmentation. Dr. Lewenberg also recommends a mineral rich (eg: copper, zinc and iron) dietary supplement to sustain healthy hair growth. Foods rich in copper are shellfish, liver, fresh vegetables, nuts, seeds and meat. However, please do not overload your body with copper, zinc and iron as these are minerals that can remain as toxins in our body when over-consumed.  Again, check with your doctor first.
• Iron - according to G. Gilbert, iron is necessary for bringing sufficient oxygen to your hair. Foods rich in iron are red meat, green leafy vegetables or legumes.
• Zinc - Dr. Razack in his book, Conquering Hair Loss, talks about the important of zinc in preventing hair loss. Zinc is also necessary for development of protein which is the building block for hair. Zinc can usually be found in meat and seafood.
• Protein - the building block of hair. Protein can usually be found in meat and seafood.
• Iodine - essential for optimizing thyroid activity. Insufficient iodine in our body will affect our thyroid activities which can impair hair growth. Thyroid governs hair growth and either an over or under active thyroid is bad for hair growth.
• Omega 3 - Fatty Acids - A type of essential acids that can be found in salmon and tuna.
• Water - essential for both healthy hair and skin. Moisture makes up about 25% of the weight of a strand of hair. Sufficient water intake is necessary for healthy and supple hair.

The above serves as a general discussion of the types of foods that can promote healthy hair growth. It is by no means conclusive and it is important that you consult your doctor before you formulate your own hair treatment regimen.

HairSite Editorial
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