Which vitamins are good for hair?

Which vitamins are good for hair?

It almost seems too good to be true when vitamins and supplements claim to promote hair growth. Can you truly grow your hair longer, stronger, and healthier by taking a tablet once or twice a day?

There are several factors that can contribute to hair loss or thinning hair, including nutritional inadequacies. Therefore, while vitamins and supplements are by no means a miraculous cure, the appropriate ones really could affect how your hair feels and looks.

Why would my hair require additional vitamins?

There are a lot of reasons why you might want to think about adding some extra vitamins to maintain the health of your hair.

Most significantly, vitamins and minerals are crucial for a variety of biological processes, including the development of new cells like your hair follicles.

Your hair may start to appear dry and lifeless if you are lacking in the vitamins that normally feed and encourage healthy hair development. While products like deep conditioner and hair masks can be quite helpful in the short term, you'll need to change your diet or take additional vitamins to get any long-term advantages.

Regular haircuts are another excellent way to support the health of your hair. A trim every two to three months will significantly enhance the quality of your locks, even if you're trying to grow them out.

Which Vitamin Types Promote Hair Growth?

Numerous factors, including nutrition, genetics, illnesses, hormones, and even stress, have an impact on hair growth and health. According to research, a lack of vitamins and minerals necessary for healthy cell development and function may be a factor in hair loss.

Vitamin B

Complex B vitamins are important for metabolism and nervous system function which contribute to hair growth. It makes sense that B vitamins such vitamin B7 (biotin) and B12 are crucial for conditioning and strengthening hair.

A balanced diet can help you consume the recommended daily amounts of B vitamins. B vitamins are present in many foods, such as completely whole grains, meat, fish, whole eggs, almonds, and avocados.



The complex B vitamin biotin, often known as vitamin B7, is frequently recognized for its potential to promote hair growth. Biotin has a role in forming red blood cells, which bring oxygen and nutrients to the scalp and hair follicles. Additionally, it plays a role in the creation of keratin, a major component of hair.

Eating meals high in biotin is the greatest approach to obtain more of it. Milk, eggs, bananas, salmon, sweet potatoes, and almonds are biotin-rich foods. The labels on supplements show that many biotin pills for hair, skin, and nails considerably surpass the daily recommended quantity. If you do feel like you need an extra boost, go to your doctor.


Unexpectedly, iron is also crucial for hair development.  his vitamin increases circulation and makes it easier to deliver oxygen to your cells, which may promote hair growth. If you don't receive enough iron, your body won't be able to make enough haemoglobin, which will impair oxygen supply to your scalp and cause hair loss.

You can consume iron-rich foods like clams, red meat, spinach, and lentils. If you are at risk of iron deficiency, it may also be worthwhile to include an iron supplement to your regimen but speak with your doctor first.



Keratin, a protein, is a component of our hair, skin, and nails. Although the body naturally produces it, there are several keratin supplements available that promise to promote hair development. Instead of taking a medication, a more natural method—eating protein-rich foods like eggs, beans, fish, and meats. Additionally, excessive protein accumulation in the body from keratin supplementation might be detrimental.

Vitamin D

Vitamin D deficit might cause hair loss. Keratinocytes, skin cells that make keratin, which metabolize vitamin D in the skin. The keratinocytes in hair follicles struggle to promote hair development when the body is deficient in vitamin D, which causes shedding and hair loss.



Zinc is a trace mineral that the body only needs in tiny levels. It is little yet formidable and is involved in several processes, including DNA synthesis and cell proliferation. Low zinc levels have been linked to both hair loss and inadequate wound healing. She advises consuming foods high in zinc, such as meat, beans, nuts, and seeds.

It can be worthwhile to discuss if a zinc supplement would be appropriate for you with your doctor if you deal with hair loss or thinning.


Vitamin A

There is a catch: consuming too much vitamin A may cause hair loss. Vitamin A may promote hair growth. Vitamin A refers to a collection of substances that includes retinol, retinal, retinoic acid, and provitamin A carotenoids. Contrarily, there is evidence that excessive vitamin A administration leads to high levels of vitamin A that are associated with hair loss.

Eating Vitamin A-rich foods like leafy greens like kale, spinach, and broccoli as well as orange veggies like carrots, sweet potatoes, and pumpkin as well as yellow vegetables like squash can help in maintaining your requirements. 


There are no follicle miracles that can cause your hair to grow that have been clinically proved. However, you could see improvement if you follow a balanced diet and make sure to eat the right foods.

Consult your doctor if you are lacking in any of the above vitamins and are unable to obtain adequate quantities via food alone. It may be beneficial to take a supplement.


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