Many people view healthy-looking hair as a sign of health or beauty. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow.
In fact, many nutritional deficiencies are linked to hair loss.
While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key. Below are 7 vitamins and minerals that are 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 skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy.
Diets deficient in vitamin A may lead to several problems, including hair loss.
While it’s important to get enough vitamin A, you don’t want too much — excess vitamin A can also contribute to hair loss.
Sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is converted into vitamin A.
Vitamin A can also be found in animal products such as milk, eggs and yogurt. Cod liver oil is a particularly good source.
B Vitamins
One of the best-known vitamins for hair growth is biotin. Studies link biotin deficiency with hair loss in humans.
Although biotin is used as an alternative hair loss treatment, those who are deficient have the best results. Deficiency is rare because biotin occurs naturally in many foods.
Other B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles — essential processes for hair growth.
You can get B vitamins from whole grains, almonds, meat, fish, seafood and dark leafy greens.
Animal foods are the only good sources of vitamin B12, so vegetarians and vegans may need a supplement.
Vitamin C
Free radical damage can block growth and cause hair to age. Vitamin C is a powerful antioxidant that helps protect against oxidative stress.
Your body also needs vitamin C to create collagen — an important part of hair structure.
Vitamin C helps your body absorb iron, a mineral necessary 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 (hair loss).
Vitamin D is thought to play a role in hair production, though most research focuses on vitamin D receptors rather than the vitamin itself.
Most people don’t get enough vitamin D, so increasing intake may be beneficial.
Your body produces vitamin D through sunlight exposure. Dietary sources include fatty fish, cod liver oil, some mushrooms and fortified foods.
Vitamin E
Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress.
In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.
Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E.
Iron
Iron helps red blood cells carry oxygen to your cells. This makes it an essential mineral for many bodily functions, including hair growth.
Iron deficiency is a major cause of hair loss, especially in women.
Foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.
Zinc
Zinc plays an important role in hair tissue growth and repair.
It also helps keep the oil glands around the follicles working properly.
Hair loss is a common symptom of zinc deficiency.
Good sources include beef, spinach, wheat germ, pumpkin seeds and lentils.
Protein
Hair is made almost entirely of protein. Eating enough protein is essential for hair growth.
So, just to conclude: food is the best source of the vitamins you need for hair growth. However, if you fail to get enough in your diet, supplements may be helpful.