Boosting Hair Growth: Top 5 Vitamins + 3 Other Nutrients

Many people view healthy-looking hair as a sign of health or beauty. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. In fact, many nutritional deficiencies are linked to hair loss. According to the experts at The Orchid, while factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key. Below are 5 vitamins and 3 other nutrients that may be important for hair growth.

1. Vitamin A

All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy.

As per The Orchid, diets deficient in vitamin A may lead to several problems, including hair loss. While it’s important to get enough vitamin A, you don’t want too much. Studies show that too much vitamin A can also contribute to hair loss. Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A. Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source, says one of the experts at The Orchid.

2. B vitamins

One of the best known vitamins for hair growth is a B vitamin called biotin. Studies link biotin deficiency with hair loss in humans. Although biotin is used as an alternative hair loss treatment, those who are deficient have the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods. There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals. Other B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B vitamins from many foods, including:

• whole grains
• almonds
• meat
• fish
• seafood
• dark, leafy greens

Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.

3. Vitamin C

Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth. Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin C.

4. Vitamin D

Low levels of vitamin D are linked to alopecia, a technical term for hair loss. Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown. That said, most people don’t get enough vitamin D. It may still be a good idea to increase your intake. Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include:

• fatty fish
• cod liver oil
• some mushrooms
• fortified foods

5. Vitamin E

Similar to vitamin C, vitamin E is an antioxidant that can help prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months. The placebo group had only a 0.1% increase. Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E.

6. Iron

Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth. Iron deficiency, which causes anemia, is a major cause of hair loss. It’s especially common in women. Foods high in iron include clams, oysters, eggs, red meat, spinach, and lentils.

7. Zinc

Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency. Studies show resolving zinc deficiency with supplementation may reduce deficiency-related hair loss. However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss. For this reason, it may be better to get your zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.

8. Protein

Hair is made almost entirely of protein. Consuming enough is important for hair growth. Animal studies show that protein deficiency may decrease hair growth and even lead to hair loss. However, actual protein deficiency is extremely rare in Western countries.

Food is the best source of the vitamins you need for hair growth. However, if you fail to get enough in your diet, supplements may be helpful. According to research, supplements work best in individuals who are already deficient. Furthermore, large doses of vitamins and minerals can be harmful if you aren’t deficient. So work with a doctor to determine if you have a deficiency. At the end of the day, the best way to get these nutrients is by eating a balanced, real-food–based diet that includes plenty of nutrient-dense foods.

The 13 Best Foods for Hair Growth

Some of the best foods for hair growth are foods that have high nutritional value like eggs, leafy greens, and fatty fish. Deficiencies in nutrients can affect hair health.

What is the effect of nutritional deficiency on hair?

Many people want strong and healthy hair, especially as they grow older. However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet. Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet. Vitamins and minerals from food play an important role in the hair follicle growth cycle and in cellular turnover. Consuming a diet lacking the right nutrients can lead to hair loss.

Studies suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss. Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition. While more research is needed to understand the connection between micronutrients and hair loss, it’s a good idea to ensure you’re getting enough of these 13 foods rich in nutrients that support hair growth.

Eggs

Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth. Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.

However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show people who have limited or no health issues benefit from consuming more biotin. Furthermore, consuming high amounts of biotin can interfere with laboratory results used to diagnose and manage a wide range of conditions. While you are unlikely to consume excess biotin through food, many supplements for hair, skin, and nail growth contain biotin in excess of the recommended daily intake. Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health.