October 6, 2022

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The Top 5 Hair Growth Vitamins (+3 Extra Nutrients)

hair growth vitamins and nutrients

Many individuals associate healthy-looking hair with good health or attractiveness. Hair, like every other part of the human body, needs a range of nutrients to grow and flourish.

A variety of nutritional deficiencies have been linked to hair loss.

Although aging, genes, and hormones all influence hair formation, sufficient vitamin consumption is essential. The following are 5 vitamins and 3 additional nutrients that might benefit hair development.

8 best hair growth Vitamins and Nutrients

1. Vitamin A

Vitamin A

Vitamin A is necessary for complete cell growth. This contains hair, the human body’s fastest rising tissue.

Vitamin A also contributes to the creation of sebaceous, an oily substance generated by skin glands. Sebum moisturizes the skin and adds to healthy hair.

A shortage of vitamin A can result in a range of problems, especially hair loss.

While enough vitamin A intake is healthy, excessive intake is not. According to research, an excess of vitamin A could also lead to hair loss.

Animal items containing vitamin A include dairy, yolks, and curd. Oil from the cod liver is a very good source.


Vitamin A is required for your hair to stay hydrated and thrive. Sweet potatoes, vegetables, spinach, greens, and some animal meals are also good sources.

2. B-Complex Vitamins

Vitamin B

Vitamin B (Biotin) is among the most nutrients for hair growth. In research, biotin deficiency is common to human loss of hair.

While biotin is used to cure hair loss, people who are lacking have the best benefits. However, since this happens naturally in a variety of foods, deficiency is quite unusual. Although there has been little study on whether Vitamin B is beneficial for hair growth in healthy people.

Other B vitamins aid in the formation of red blood cells, that transport nutrient-rich oxygen to the hair shaft and scalp follicles. These techniques are required for hair growth.

Biotins are found in a range of meals, such as:

  • Meat
  • Fish
  • Whole grains
  • Almonds
  • Dark, leafy greens
  • Seafood

Also, the only reliable sources of b Vitamins are found in animal products. If you follow a vegan lifestyle, you should consider a nutritional supplement.


B vitamins aid in the transport of oxygen and food to your skull, which promotes hair growth. Whole grains, pork, seafood, and darkish, vegetables are good sources of Vitamin b.

3. C Vitamin

Vitamin C

Oxidation can inhibit growth and prematurely weaken your hair. Vitamin C is an excellent antioxidant that helps to minimize oxidative damage caused by free radicals.

  • Additionally, vitamin C is required by your body to generate elastin, a substance that is necessary for hair structure.
  • Vitamin C helps improves iron absorption, which is necessary for hair growth.
  • Vitamin C is found in strawberries, chilies, guavas, and grapefruits.

Vitamin C is necessary for skin regeneration and can help avoid hair aging. Chilies, limes, and strawberries are all excellent sources.

4. Vitamin D

Vitamins D salmon

Insufficient vitamin D levels have been linked to baldness or hair loss.

Although vitamin D is known to play a function in hair formation, most study has concentrated on vitamin D receptors. The significance of vitamin D in hair formation is unknown.

However, most people are not getting enough vitamin D. Increasing your consumption could still be a smart idea.

Also Read: The Top 10 Male Eating Patterns for Losing Weight in 2023

Direct interaction with the sun’s rays causes your body to generate vitamin D. These mentioned foods contain vitamin D:

Fungi, oily fish, and rich salmon are examples of food supplements.

The precise function of vitamin D for hair formation is uncertain; nevertheless, deficiencies have been linked to one type of loss of hair. Vitamin D levels may be raised by sun damage or by consuming particular foods.

5. E Vitamins

Vitamin E Seeds oil

Vitamin E, like vitamin C, is an antioxidant that can prevent future oxidation.

In one research, participants who had hair loss reported a 34.5% rise in healthy hair after taking vitamin E supplements for eight months.

The compared placebo had a 0.1% gain.

Vitamin E may be found in seed oil, almonds, greens, and avocados.

Vitamin E fights cell damage and stimulates hair growth. Sesame seeds, almonds, greens, and avocados are all good sources.

6. Iron

Irons red meat

Iron assists red blood cells in transporting oxygen into your cells. Perhaps as result, it is required for a variety of biological processes, particularly hair formation.

Anemia, which is due to a shortage of iron, is the most frequent cause of baldness. It is more frequent in women.

Red meat, yolks, red meat, greens, lentils, and clams are some examples of foods high in iron.


A key contributor to hair loss, particularly in women, is iron deficiency. Clams, oysters, yolks, red meat, kale, and lentils are among the greatest foods to eat while looking for iron.

7. Zinc

Zinc pumpkin seeds

Zinc is required for the formation and repair of hair cells. It also aids in the normal functioning of the sebaceous gland around the follicles.

Loss of a lot of hair is the first symptom of zinc deficiency. According to a study, supplementing zinc deficiency may reduce deficiency-related baldness.

However, some anecdotal accounts suggest that taking too much vitamin D might potentially lead to hair loss.

As a result, getting your zinc out of whole foods may be preferable. Clams, lamb, kale, wheat seed, pumpkin seeds, and beans are all high in zinc.


People who are weak in zinc can benefit from increased hair growth. Clams, pork, and sesame seeds are all high in zinc.

8. Protein

Proteins from egg yolk

Hair is almost completely composed of protein. Eating enough nutrition is critical for hair growth.

In animal experiments, protein deficiency has been found to decrease hair growth and even induce baldness.

In Western nations, however, real protein insufficiency is exceedingly unusual.


Protein is needed for hair development, yet protein shortage is uncommon in Western nations these days.

In Conclusion

Food is the most additional source of nutrients required for hair development. Vitamins may be beneficial if your diet does not provide them sufficiently. Supplements, according to a study, function best in those who are genetically deficient.

Additionally, excessive vitamin and mineral intake might be dangerous if you are not lacking. In order to determine that you have a deficiency, see a doctor.

Now at end of each day, the best method to receive these nutrients is to eat a well-balanced, whole-food diet rich in nutrient-dense foods.

Read More: The 11 Best Foods on Earth With the Most Nutrients