Below is a list of 5 vitamins and 3 other nutrients that are great options to add to your diet to promote hair growth (1).

1. B-Vitamins

One of the most common supplements for hair loss is a B-vitamin called biotin. Studies link biotin deficiency with hair loss in humans.

Although biotin is used as a hair-loss treatment, the best results are seen in people with existing biotin deficiencies. However, deficiency is very rare because it occurs naturally in a wide range of foods.

You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens.

2. Vitamin A

Vitamin A is required for growth of all cells in the human body. This includes the most rapidly growing tissue in the human body, which is hair. Diets which are deficient in Vitamin A have even been shown to lead to hair loss.

Vitamin A also assists skin glands in making an oily substance called sebum. Sebum helps keep hair healthy by providing moisture.

Too much Vitamin A may be dangerous, however. Studies show that an overdose of vitamin A can also be a cause of hair loss in some cases.

Some great sources of beta-carotene which is converted into Vitamin A include carrots, spinach, pumpkin and kale. Vitamin A can also be found in some animal products such as milk, eggs and yogurt. It is recommended to include some of these foods in your diet to help increase Vitamin A consumption.

3. Vitamin C

Vitamin C is a powerful antioxidant, which has many health benefits including being used by the body to create a protein known as collagen — an important part of hair structure. Vitamin C also helps the body absorb iron, a mineral necessary for hair growth. Vitamin C also helps protect against the oxidative stress caused by free radicals.

Some great sources of Vitamin C to add to your diet include citrus fruits, strawberries, peppers and guavas.

4. Vitamin D

Low levels of Vitamin D in humans has been linked to alopecia, which is the medical term for hair loss

Vitamin D is believed to have an influence in hair production, however most research focuses on Vitamin D receptors. The real role of Vitamin D in hair growth is still under research. Scientists have also stated that Vitamin D may help create new follicles, which are the tiny pores in the scalp where new hair is grown.

The majority of individuals don’t get enough Vitamin D through their diet, and it is a good idea to be mindful about ensuring that you get enough.

Your body naturally produces D through direct contact with the sun’s rays, so getting some sunlight is a good idea. Some great sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods.

5. Vitamin E

Just like Vitamin C, Vitamin E is an antioxidant that can prevent oxidative stress in humans.

In one research paper, individuals with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months, while the placebo group had only a 0.1% increase. This suggests that Vitamin E plays an important role in hair growth.

Some great sources of Vitamin E are Sunflower seeds, almonds, spinach and avocados.

6. Zinc

Zinc helps keep the oil glands around the hair follicles working properly, as well as playing an important role in the growth as well as repair of hair tissue.

Studies show Zinc supplements reduce hair loss caused by zinc deficiency, and hair loss is often noted as one of the main symptoms of Zinc deficiency.

There are some anecdotal reports that consuming too much Zinc in the form of supplements may cause hair loss as well. For this reason, it is best to consume Zinc from whole foods in your diet. Foods high in zinc include spinach, wheat germ, oysters, lentils, beef and pumpkin seeds.

7. Iron

Iron is a crucial mineral for many bodily functions, including hair growth, as it helps red blood cells carry oxygen to your cells.

Iron deficiency, also known as anemia, is a major cause of hair loss. Anemia is particularly common in women.

Iron –rich foods to add to your diet include red meat, eggs, clams, oysters, spinach and lentils.

8. Protein

Consuming sufficient protein is important for hair growth, as hair is nearly entirely composed of protein.

Protein deficiency is quite rare in Western countries, so this is often not a top concern. Animal studies have shown that protein deficiency may decrease hair growth and even lead to hair loss in some studies.

Should You Take a Hair Supplement?

If you fail to get enough vitamins and nutrients in your diet, supplements may be helpful. It is important to remember, however, that food is the best source of the vitamins you need for hair growth.

Larger doses of vitamins and minerals can be harmful to your health in some cases, therefore it is always recommended to consult with your doctor before taking supplements.

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References:

1 9 Tricks for Healthier, Fuller-Looking Hair