Hair grows only about half of an inch every month in average which is less than the size of a dime. Your hair grows very slow, but it is up to the right nutrition to make hair grow stronger, healthier and longer. Hair is just like a human being, if you feed yourself with the right diet you will be healthier and so will your hair.

There are many supplements available, but only some of them are essential for hair's nutrition. Most of these can be found in many supplement stores sold individually or in combination with other supplements. You can also find them in many foods like vegetables and meats. But the key to a right diet is to have a good balanced nutrition. The most recommended supplements for hair loss are Vitamin E (a-Tocopherol), Biotin, Iron, B Vitamins, MSM (methylsulfonylmethane), PABA (Para-Aminobenzoic Acid), Inositol, Choline, Vitamin A, Grape Seed Extract and Green Tea and Saw Palmetto.

Vitamin E (a-Tocopherol)

Vitamin E is a great antioxidant that protects cell membranes from oxidation. Taking 800 IU of vitamin E daily might reverse the process of graying hair, according to a Canadian physician. Vitamin E can be found in asparagus, avocado, egg, milk, spinach and other green leafy vegetables.

Biotin

Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. Biotin is often recommended for strengthening hair and nails. Biotin is also prescribed right alongside medical hair loss treatment such as Propecia (Finasteride) or Rogaine (Minoxidil). Biotin is a major component in the natural hair growth process and it is also good for the overall health of skin and nails. Recommended daily intake (RDI) is up to 3mg. High amount of biotin can be found in egg yolk, liver, and some vegetables.

Iron

Iron deficiency can lead to anemia, which causes the reduction of red blood cells that could cause hair loss in humans due to the lack of nutrients. Iron can be found in red meats, broccoli and brewer's yeast.

B Vitamins

The B vitamins are important supplements for cell reproduction and metabolism. There are 30 B vitamins essential for general well being, but only 6 of those are greatly needed for hair growth. B-1 (thiamine), B-2 (Riboflavin), B-3 (Niacin), B-5 (Pantothenic Acid), B-7 (Biotin) and B-9 (Folic Acid) are the main B vitamins to maintain healthy skin, hair and promote cell growth and division, including that of the red blood cells that help prevent anemia, therefore preventing hair loss. B Vitamins can be found on supplements at any vitamin store or on unprocessed foods, particularly concentrated in meat and meat products such as liver, turkey, and tuna. Some other good sources for B vitamins are potatoes, bananas, lentils, chile peppers, tempeh, beans, nutritional yeast, brewer's yeast, and molasses.

MSM

MSM is Methylsulfonylmethane, which is a dietary supplement for of sulfur that is found in our living tissues. MSM is required for healthy collagen and keratin which are essential for healthy hair and skin. Studies indicate that MSM produce faster growing and stronger hair and softer skin. MSM is also used to create new healthy cells. MSM carries no side effect and no overdose, making it very safe to consume.

PABA, Inositol and Choline

Para-Aminobenzoic Acid (PABA), Inositol and Choline are members of the B complex family. These three ingredients work in conjunction to improve the quality of hair and growth as well by preventing the hair from turning gray and keeping the natural color. It is recommended to take these three essential ingredients along with the rest of the B complex vitamins. You can find PABA, Inositol and Choline in supplements or in foods such as liver, whole grain, yeast and egg yolks. Lack of these vitamins can cause eczema, a form of skin irritation.

Vitamin A

The A vitamin is essential for healthy skin, thus making hair healthier and stronger. Vitamin A (beta-carotene) acts as an antioxidant and without it can cause dry hair and rough skin. Recommended daily allowance of Vitamin A is 10,000 IU.

Grape Seed and Green Tea extract

Both of these are powerful antioxidants that help protect the skin and hair follicles from free radical damage. Grape Seed contains proanthocyanidins that help stimulate growth in the hair epithelial cells. Both of these ingredients contain polypherols which also help reduce cardiovascular disease and cancer. Polypherols are also found in berries, olive oil, cocoa, coffee, walnuts, peanuts, yerba mate, pomegranates and other fruits and vegetables.

Saw Palmetto Extract

Saw Palmetto has been known to work the same way as Propecia (Finasteride), only in a natural way by blocking the conversion of testosterone to dihydrotestosterone (DHT) by inhibiting the 5-alpha reductase enzyme. Saw Palmetto is also very well known as treatment for Benign Prostatic Hyperplasia (BPH) by reducing the DHT count thus reducing the size of the prostate. RDI is from 160mg to 320mg.