Skin & Beauty

Best Vitamins for Hair Growth (and Other Essential Nutrients)

By Harris Wheless

Hair, like other part of your body, requires a large and diverse vitamin intake in order to stay healthy. While some cases of hair loss are linked to aging or other factors outside of our control, we do have some sway over certain causes of hair damage. Stress, for instance, can stunt hair follicles and make it difficult to grow hair, or may cause hair to fall out.

It’s also common for nutritional deficiencies to cause hair thinning. In this case, vitamins for hair growth can be important additions to your hair care routine, and may be able to reverse the effects of hair loss. Here you can find the best hair supplements that contain essential vitamins to promote healthy hair from root to tip.

Vitamins, Minerals, and Nutrients That Promote Hair Growth


Iron is an important mineral that helps regulate and maintain many bodily functions, including hair growth. Iron is necessary for the formation of red blood cells which carry oxygen and nutrients to hair and promote its growth. Iron is commonly found in red meat, breakfast cereal, and dark chocolate. Iron deficiency is a major cause of hair loss, especially in women, but iron supplementation may strengthen hair and protect it against damage.

Vitamin C

This vitamin, which is commonly found in many fruits and vegetables, plays an important role in protein metabolism, a process which is necessary for healthy hair. Studies have also shown that vitamin C deficiency has been tied to hair loss. Vitamin C is an antioxidant that can protect against the oxidative stress caused by free radicals, which can block hair growth. Collagen, an important component of hair structure, is also created by your body using vitamin C.

Vitamin D

Vitamin D, although known for its effects on bone health, can also be a useful vitamin to use against hair loss. Vitamin D plays a role in regulating gene expression in most cells in the body, including hair follicles. It also helps promote normal cycles of cell growth and replication, which are essential for maintaining healthy hair. Vitamin D is often found in orange juice, tuna, and salmon, and it’s also readily available in supplement form.

Vitamin E

With its natural antioxidant effects, Vitamin E may help support hair growth, prevent hair loss, and increase shine by maintaining a healthy scalp. The roots of your hair are most important in fortifying healthy strands, and vitamin E might reduce the breakdown of hair follicle cells in the scalp. It’s easy to incorporate this hair supplement into your diet through foods that are rich in vitamin E, like vegetable oils (like sunflower and soybean oil), nuts and seeds, (such as almonds, peanuts, and sunflower seeds), and green leafy vegetables (like spinach and broccoli). Alternatively, you can look for hair care products that contain vitamin E.


Biotin, or vitamin B7, is an essential nutrient your body needs in order to build healthy keratin protein, which is one of the key structural materials in hair, skin, and nails. It can be found in many foods, including whole grains, beef, pork, eggs, almonds, and salmon. Biotin deficiency has been linked to hair loss in humans. By increasing your biotin intake, you may be able to counteract the effects of age or nutrient deficiency on your hair.

Omega-3 Fatty Acids

These essential fatty acids, which are found in fish oil, hemp seed oil, and coconut oil, have anti-inflammatory properties that allows them to open up hair follicles and increase hair growth. Omega-3 is also a healthy fat which helps moisturize dry and flaky scalps. These oils are common wellness supplements that can be used for a variety of health benefits, and the fatty acids in each may improve your hair’s health and density, as well as restore overall hair cycle balance. Additionally, these products can be ingested or applied topically to the hair and scalp to reap their benefits.


Many people with zinc deficiencies experience hair loss. Zinc is one of the key players in hair tissue growth and repair. Zinc is a powerful antioxidant, which can protect your hair cells against damaging free radicals. Additionally, hair cells are some of the fastest growing cells in our bodies, and therefore require a lot of nutrients and energy to keep up this activity. Zinc is an important nutrient for the production of sebum, the hair’s natural oil. Foods that are high in zinc include lentils, oysters, beef, and spinach.

How to Make Vitamins a Part of Your Daily Hair Care Routine

Hair care comes in many different forms and goes beyond just using the proper shampoo when you shower. Your diet can have a great effect on your hair health. There are many fruits, vegetables, meats, and other kinds of foods that are rich in many of the nutritious vitamins listed above. Getting a daily dose of these vitamins via your diet or through dietary supplements can give your hair a significant boost.

Increasing your intake of essential vitamins and minerals can cause a substantial increase in hair growth and help with hair maintenance. If you struggle with thin hair or hair loss, it’s also worthwhile to consult with a hair care professional for some advice. Discuss the possible benefits of these supplements, and which ones will work best with the current condition of your hair and your hair care routine.

By continuing to browse or by clicking “OK” you agree to the storing of first- and third-party cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Privacy Policy.