Vitamins

• A multitude of vitamins are not only good for you, but show great effects on your hair, particularly if you want to grow it out long. Vitamin A and E are both antioxidants, which aid in scalp health by bringing healthy sebum to the scalp and providing blood flow to enhance circulation. A healthy scalp is the key to growing healthy hair.
  
  Another important vitamin for maintaining hair health is vitamin C; this is also a crucial antioxidant for skin. One vitamin you may not know by name is Inositol; this vitamin actually keeps the hair follicles healthy so they can grow out with less damage and breakage.
  
  But if you had to choose just one vitamin, make it a B vitamin because they are all extremely helpful to the growth of healthy hair. Vitamin B3 is crucial to scalp circulation, and vitamin B5 helps prevent hair loss and graying. Vitamin B6 and B12 also prevent hair loss, but vitamin B6 has an additional function--it also helps create melanin, which gives hair its natural shade of color.
  
  

Foods and Supplements

• You can incorporate foods that contain vitamins for hair growth into your diet. Dairy products, such as cheese and milk, are rich in vitamin A. Eggs are an excellent source as well. Be sure to stick to your green veggies, including spinach and broccoli. Don't forget to add a few carrots, apricots and peaches to your daily diet.
  
  For vitamin C, citrus fruits are a great source, as are other fruits like strawberries, cantaloupe and pineapples. If you want to get your Vitamin C from veggies, try green peppers, dark green vegetables and potatoes.
  
  Vitamin E can also be found in leafy greens, as well as nuts and seeds. Inositol can be found in citrus fruits, liver and whole grains.
  
  For your B vitamins, you can either supplement your diet with a B-complex vitamin or gain your vitamins from a variety of foods. B3 can be found in red meat, as well as lean proteins such as turkey and chicken. Vitamin B5 can be found in whole grains and egg yolks. Vitamin B6 can be found in organ meats, veggies and eggs. For high levels of vitamin B12, opt for lean sources of protein, such as chicken and fish. Milk and eggs are also a wonderful source.