The Best Vitamins for Hair Growth and Their Benefits


Lady with long hair
Nutrition is great for the hair.

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How Vital Is Nutrition for Hair Growth?

Nutrition is very important for hair growth. A balanced diet containing a variety of nutrients is essential for healthy strands. Therefore, eating a diet rich in protein, healthy fats, vitamins, and minerals can help promote healthy hair and prevent unwanted hair loss. A lack of certain vitamins and minerals can lead to hair loss and other problems with hair growth. That is why you should always aim to eat a healthy diet to care for your body and your hair.

Let's look at the benefits of healthy hair growth, some vitamins to help with hair growth, and the food sources that contain those vitamins.

What are the Benefits of Healthy Hair Growth?

Healthy hair is a sign of good overall health, and it can make us look and feel confident and attractive. Healthy hair is also easier to manage, reducing the amount of time and effort required to style and maintain our hair. 

Furthermore, healthy hair is stronger and less prone to hair breakage, making it easier to achieve the desired hairstyle.

8 Vitamins For Healthy Hair Growth

Let's look at some vitamins you should ensure not to have a deficiency.

1. Vitamin A: 

Vitamin A helps to keep the scalp healthy and promote hair growth by improving the production of sebum (natural oil) on the scalp. This helps to keep the scalp moisturized and prevents dryness and itching. It also helps to nourish the hair follicles and stimulate hair growth. 

Vitamin A can be found in foods; such as:

  • carrots, 
  • sweet potatoes, 
  • kale, 
  • and spinach.

2. Vitamin B: 

Vitamin B helps maintain healthy hair by boosting scalp circulation, allowing nutrients to be delivered to the hair follicles more efficiently. Increased circulation also helps to improve oxygen levels which can help to promote healthy cell division. 

Additionally, vitamin B helps to support sebum production, which is the natural oil that helps to keep hair healthy and moisturized.

Good sources of vitamin B include
  • whole grains, 
  • legumes, 
  • nuts, 
  • seeds, 
  • leafy green vegetables, 
  • dairy products, 
  • eggs, 
  • and meats. 

Fortified cereals, nutritional yeast, and certain types of fish are also good sources.

Try strawberries for vitamin C

3. Vitamin C:

Vitamin C is an essential nutrient for collagen production. Collagen is a protein that forms the basis of hair, skin, and nails and is the most abundant protein in the human body. Vitamin C helps to activate enzymes that produce collagen, and it also helps to regenerate Vitamin E, which is an essential antioxidant for healthy hair. 

Foods that are rich in Vitamin C include: 

  • citrus fruits, 
  • strawberries, 
  • peppers, 
  • broccoli, 
  • Brussels sprouts, 
  • and spinach.

4. Vitamin E

Vitamin E is an antioxidant that helps to protect the scalp and hair follicles from environmental damage, which can lead to hair loss. It also helps keep the scalp hydrated, improving hair health. 

According to, a good source of vitamin E includes:

  • Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E.
  • Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) are also among the best sources of vitamin E.
  • Green vegetables, such as spinach and broccoli, provide some vitamin E.
  • Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods. To find out which ones have vitamin E, check the product labels.

5. Vitamin K:

Vitamin K helps to improve blood circulation to the scalp by promoting healthy cell growth and aiding in blood clotting. This helps reduce hair loss by providing the scalp with more nutrients and oxygen, encouraging healthy hair growth. 

Good dietary sources of Vitamin K include:

  • leafy green vegetables such as kale, spinach, and broccoli, 
  • as well as prunes, kiwi, and avocado.

6. Biotin:

Biotin is a B vitamin that helps nourish the scalp and promote thicker and stronger hair growth by assisting in producing fatty acids and keratin, which are essential components of healthy hair. 

Some signs of biotin deficiency are:

  • hair loss
  • brittle nails
  • skin rashes

Some sources of Biotin are:

  • egg yolks, 
  • nuts, 
  • seeds, 
  • legumes, 
  • whole grains, 
  • and some vegetables such as cauliflower, sweet potatoes, and mushrooms. 
Other sources of biotin include dairy products, organ meats, seafood, and fortified foods.

7. Iron: 

Iron helps to increase the production of red blood cells by transporting oxygen throughout the body, which is essential for healthy hair growth

Iron can be found in many food sources, such as: 

  • red meat, 
  • poultry, 
  • seafood, 
  • legumes, 
  • nuts, 
  • and fortified grains and cereals. 
Other sources of iron include iron supplements and iron-fortified foods.

8. Zinc: 

Zinc plays a role in helping to reduce inflammation and maintain healthy hair follicles by helping to maintain hormone balance, regulate the oil glands, and reduce the risk of infection. 

Zinc is also essential for healthy hair growth as it helps maintain the hair follicles' structure and promote the production of new hair cells. 

Some sources of zinc include: 

  • Fish,
  • beef, 
  • pork, 
  • chicken, 
  • spinach, 
  • peanuts, 
  • cashews, 
  • oysters, 
  • and fortified breakfast cereals.
According to a study,

Zinc supplementation needs to be given to the alopecia areata patients who have a low serum zinc level. We suggest that zinc supplementation could become an adjuvant therapy for the alopecia areata patients with a low serum zinc level and for whom the traditional therapeutic methods have been unsuccessful.

Does healthy hair look better, and is it easier to style?

Yes, healthy hair usually looks better and is easier to style. Healthy hair is more manageable and easier to control. It also responds better to styling products and tools, making creating various looks easier.

Have a wonderful time looking great!

Author: Arica G is the Founder and Editor of Inveigle Magazine. She created a premiere Lifestyle, Fashion, and Beauty Magazine to entice you towards positive change and increase the quality of life. With Arica's love for writing and informing the Universe about a variety of topics, Inveigle Magazine was born. 

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