Whether you are experiencing hair loss, ready to grow out your current hairstyle, or simply seeking to keep your mane healthy, we can all agree that our hair is an important part of how we look and how we feel about ourselves.
There are many factors that impact hair growth, and our diets are among the most important. The best way to protect your hair is through healthy eating – but let’s face it. Sometimes that’s not enough.
Luckily, we know exactly which vitamins and minerals can help your hair grow. Focus on the 7 best vitamins for hair growth to get the right hair nutrients in your diet.
Vitamin A (Retinol)
This vitamin is essential for cell growth and development, and that includes the cells in your hair.
It also helps your skin produce sebum, which is an oily substance that moisturizes the scalp to protect your hair and keep it healthy. Additionally, vitamin A helps to make your hair stronger and reduce breakage.
To increase vitamin A in your diet, look for foods with beta carotene, which our bodies convert to vitamin A.
Also be sure to eat plenty of eggs, broccoli, mangoes, beans, colorful fruits and vegetables, and leafy green vegetables.
Vitamin B5 (Pantothenic acid)
Pantothenic acid supports hair growth and helps to restore hair that has been damaged due to the wears and tears of life (excessive shampooing, overexposure to the sun, etc.).
Corn, cauliflower, peanuts, kale, tomatoes, lean beef, salmon, and lobster are delicious and nutritious sources of vitamin B5.
Vitamin B7 (Biotin)
Many people say that this is the vitamins for hair growth. Not only does it strengthen keratin, which is a primary substance in our hair, but it also promotes healthy hair follicles and keeps them strong.
Many people use biotin as a regular part of their alternative hair loss treatment program.
A biotin-rich diet includes salmon, sardines, bananas, kale, cauliflower, mushrooms, and eggs
Vitamin B12 (Cobalamin)
This vitamin is crucial for cell production and maintenance, including hair cells, and a deficiency in vitamin B12 has been linked to hair loss.
Some people with vitamin B12 deficiencies even get injections to help stop the growth of dandruff and the hair thinning process.
Eat sardines, fortified cereals, tuna, dairy products, and trout to increase the vitamin B12 in your diet and reduce your risk of hair loss due to vitamin B12 deficiency.
Vitamin C (Ascorbic acid)
Vitamin C is not just for colds! We already know that vitamin C helps us fight infection, but it also helps us fight excess free radicals that can damage our hair and our hair follicles.
Additionally, vitamin C increases our levels of collagen, which is a protein in our bodies that nourishes our hair.
It even helps our bodies absorb iron more efficiently, which further boosts the hair growth process.
In addition to orange juice, be sure to eat broccoli, strawberries, kale, and green peppers to increase the vitamin C in your diet.
Vitamin D (Calciferols)
Here’s another important vitamin that is typically not associated with hair growth, but it works wonders.
Vitamin D strengthens hair follicles and fights hair loss – even in people with alopecia – because it helps to create new hair follicles in order for new hair to grow.
Of course, drinking fortified milk can increase the vitamin D levels in your body. However, you can also eat eggs, salmon, and mushrooms to give yourself a boost.
And don’t underestimate the power of being active. Just 15 minutes a day of being outside in the sunlight can increase your vitamin D.
Vitamin E (Tocoperols)
Remember when we said that biotin was the vitamins for hair growth. Well if that’s true, vitamin E is the other vitamins for hair growth – many people swear by this! It’s a regular part of their beauty routine that promotes clear skin and shiny hair.
Vitamin E is an antioxidant that protects and strengthens our hair and scalp.
Sources of vitamin E include avocados, olive oil, almonds, spinach, and sunflower seeds to prevent hair loss and improve scalp circulation.
Though these are the 7 best, they are not the only vitamins that aid in hair growth. Vitamin B2 (riboflavin) is important to avoid dry skin and hair loss, so maintaining proper vitamin B2 levels can keep your hair hydrated and healthy.
Additionally, vitamin B9 (folate), which is often prescribed for pregnant women, is essential to healthy cell growth and is an important competent of your hair, so maintaining your folate has a direct impact on maintaining your hair.
A few minerals...
Unlike vitamins, minerals are not created within your body. However, some minerals can be just as effective as vitamins in aiding hair growth.
For instance, our hair follicles are made of protein, so it is important to eat enough eggs, shrimp, and beans for healthy hair.
Eat spinach, red meat, and black beans to reduce your iron deficiency, which is associated with hair loss.
And, having zinc in your system is important to hair follicle health as well as tissue growth and repair, so be sure to eat nuts, whole grains, dairy products, and shellfish.
And one last thing
Another important tip for hair growth is drinking enough water. If your body, and therefore your hair, is dehydrated, your hair literally cannot grow.
On the other hand, water hydrates your roots, reduces the brittleness that leads to breakage, and serves as a key ingredient of any new hair that grows.
If adding these best vitamins for hair growth to your diet does not help you get the healthy hair that you’re looking for, vitamin and mineral supplements may be right for you.
They are an easy way to add to the nutrients in your body to help you achieve the levels that you need to grow your hair.
If you still have problems with your hair once you have the vitamins and minerals that you need, consult your dermatologist to see if you have a medical condition that the doctor can help with.