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The 5 Best Hair Growth Vitamins (+3 Other Nutrients)

The 5 Best Hair Growth Vitamins (+3 Other Nutrients)

Many people consider healthy-looking hair to be a sign of health or beauty. Like other parts of your body, hair needs many nutrients to stay healthy and grow (1 reliable source) In fact, many nutritional deficiencies are associated with hair loss. While factors such as age, genetics, and hormones also affect hair growth, the optimal nutritional value is key. Below are 5 vitamins and 3 other nutrients that can be important for hair growth.

Vitamin A

All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body.

Vitamin A also helps the skin glands to make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy (2 trusted sources)

Vitamin A deficiency can lead to many problems, including hair loss (3 trusted sources).

Although it is important to get plenty of vitamin A, it can be very dangerous. Studies show that high levels of vitamin A can contribute to hair loss (4 trusted sources)

Sweet potatoes, carrots, pumpkins, spinach, and whole grains are high in beta-carotene, which is converted to vitamin A.

Vitamin A can also be found in animal products such as milk, eggs and yogurt. The oil of the Charter of Democracy is a particularly good resource.

B vitamins

One of the most popular vitamins for hair growth is B-vitamin called biotin.

Studies have linked biotin deficiency to human hair loss (5 trusted sources).

Although biotin is used as an alternative treatment for hair loss, those with deficiency have the best results.

However, its deficiency is minimal because it is found naturally in a wide range of foods.

There is also a lack of data on whether biotin is useful for healthy hair growth in healthy people.

Other B vitamins help make red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.

You can get B vitamins from a variety of foods, including whole grains, almonds, meat, fish, seafood and black, leafy greens.

In addition, animal foods are the only good source of vitamin B12. So if you are on a vegetarian or vegetarian diet, consider taking a supplement.

Vitamin C

Free radical damage can stop the growth and prolong the life of your hair.

Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals (6 trusted sources).

In addition, your body needs vitamin C to make a protein known as collagen – an important part of the hair structure.

Vitamin C also helps your body absorb iron, an essential mineral for hair growth.

Strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C.

Vitamin D

Low levels of vitamin D are linked to alopecia areata, a technical term for hair loss (7 trusted sources).

Research also shows that vitamin D can help create new hair follicles – tiny holes in the scalp where new hair can grow (8)

Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The true role of vitamin D in hair growth is not known.

That said, most people don’t get enough vitamin D and it’s still a good idea to increase your intake.

Your body produces vitamin D through direct contact with the sun’s rays. Good sources of vitamin D include fatty fish, cod oil, some mushrooms, and fortified foods.

Vitamin E

Like vitamin C, vitamin E is an antioxidant that can prevent oxidative stress.

In one study, hair loss individuals experienced a 34.5% increase in hair growth after 8 months of vitamin E supplementation (9 trusted sources).

The placebo group grew by only 0.1% (9 reliable sources)

Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E.


Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.

Iron deficiency, which causes anemia, is a major cause of hair loss. This is especially common in women (10 trusted sources, 11 trusted sources, 12 trusted sources, 13 trusted sources).

Foods high in iron include clamps, oysters, eggs, red meat, spinach and lentils.


Zinc plays an important role in the development and repair of hair tissues. It also helps the oil glands around the follicle to function properly.

Hair loss is a common symptom of zinc deficiency (14 reliable sources, 15 reliable sources).

Studies show that zinc supplementation reduces hair loss due to zinc deficiency (16 trusted sources, 17 reliable sources).

However, there are some stories that overeating can also help with hair loss.

Therefore, it is better to take your zinc from whole foods. Oyster, cow’s food in high zinc foods

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