Like any other part of your body, hair needs a variety of nutrients to be
healthy and grow (1).
Many people view healthy-looking hair as a sign of health or beauty.
In fact, many nutritional deficiencies are linked to hair loss.
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.
All cells need vitamin A for growth. This includes hair, the
fastest growing tissue in the human body.
Vitamin A also helps glands make an oily substance called sebum.
Sebum moisturizes the scalp and helps keep hair healthy (2).
Diets deficient in vitamin A may lead to several problems, including hair
loss (3).
While it’s important to get enough vitamin A, too much may be dangerous.
Studies show that an overdose of vitamin A can also contribute to hair loss
(4).
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.
#Conclusion 1: Your hair needs vitamin A to stay moisturized
and grow. Good sources include sweet potatoes, carrots, spinach, kale and some
animal foods.
One of the best known vitamins for hair growth is a B-vitamin called
biotin.
Studies link biotin deficiency with hair loss in humans (5).
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 and 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.
#Conclusion 2 : B-vitamins help carry oxygen and nutrients
to your scalp, which aids in hair growth. Whole grains, meat, seafood and dark,
leafy greens are all good sources of B-vitamins.
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 (6).
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.
#Conclusion 3: Vitamin C is needed to make collagen and can
help prevent hair from aging. Good sources include peppers, citrus fruits and
strawberries.
Low levels of vitamin D are linked to alopecia, a technical term for hair
loss (7).
Research also shows that vitamin D may help create new follicles — the tiny
pores in the scalp where new hair can grow (8).
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 and 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
and fortified foods.
Vitamin D’s actual role in hair growth is not
understood, but one form of hair loss is linked to deficiencies. You can
increase vitamin D levels through sun exposure or by eating certain
foods.
Similar to vitamin C, vitamin E is an antioxidant that can 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 (9).
The placebo group had only a 0.1% increase (9).
Sunflower seeds, almonds, spinach and avocados are all good sources of
vitamin E.
#Conclusion 4: Vitamin E helps prevent oxidative stress and
boost hair growth. Good dietary sources include sunflower seeds, almonds,
spinach and avocados.
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 (10, 11, 12, 13).
Foods high in iron include clams, oysters, eggs, red meat, spinach and
lentils.
#Conclusion 5 Iron deficiency is a major cause of hair loss,
especially in women. The best sources of iron include clams, oysters, eggs, red
meat, spinach and lentils.
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 (14, 15).
Studies show zinc supplements reduce hair loss caused by zinc deficiency (16,
17).
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.
#Conclusion 6: The mineral zinc can improve hair growth in
people who are deficient in it. Good sources include oysters, beef and pumpkin
seeds.
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 (18, 19, 20).
However, actual protein deficiency is extremely rare in Western
countries.
#Conclusion 7: Eating enough protein is important for hair
growth, although a protein deficiency is rare in Western countries these
days.
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 (22).
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 or
not.
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.
