8 Vitamins for Hair Growth Faster and Healthier

by | 12 Mar 2020 | Hair Care

Healthy hair is a sign of beauty and well-being. Discover 8 vitamins and nutrients for hair to grow fast, healthy and beautiful.

Like any other part of your body, hair needs a variety of nutrients to grow healthy and beautiful. In fact, many nutritional deficiencies are linked to hair loss. Although factors such as age, genetics and hormones also affect hair growth, the optimal intake of vitamins and nutrients is essential.

The following are 5 Vitamins and 3 Nutrients, present in common and easy to find foods that are very important for hair growth.

1. Vitamin A

All cells need Vitamin A for their growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps the skin’s glands to produce an oily substance called sebum. Sebum hydrates the scalp and helps maintain healthy hair.

Vitamin A deficient diets can lead to several problems, including hair loss. While it is important to get enough Vitamin A, too much can be dangerous: scientific sources say that an overdose of Vitamin A can contribute to hair loss. Foods like sweet potatoes, carrots, squash, spinach and kale are all rich in Beta-Carotene, which is transformed 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.

Your hair needs Vitamin A to stay hydrated and grow. Good sources include sweet potatoes, carrots, spinach, kale and some animal foods. 

2. B Vitamins

One of the best-known vitamins for hair growth is Vitamin B7, called Biotin. Its deficiency is very rare because it occurs naturally in a wide variety of foods. That is why, in the case of the lack of Biotin, supplements quickly show good results.

Other B vitamins help to create red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B Complex Vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark green leaves.

Also, animal foods are good sources of Vitamin B12. So, if you are following a vegetarian or vegan diet, consider taking a supplement.

Vitamins B help to transport oxygen and nutrients to the scalp, which helps in hair growth. Whole grains, meat, seafood and dark green leaves are good sources of B-complex vitamins.

3. Vitamin C

Free radical damage can block hair growth and cause hair to age. Vitamin C, or Ascorbic Acid, is a powerful antioxidant that helps protect against oxidative stress caused by free radicals.

Besides, your body needs Vitamin C to create a protein known as Collagen – an important part of the hair’s structure. Vitamin C also helps the body to absorb iron, a mineral necessary for hair growth. Strawberries, peppers, guavas and citrus fruits are good sources of Vitamin C.


Vitamin C is needed to make collagen and can help prevent hair from ageing. Good sources of Vitamin C include peppers, citrus fruits and strawberries.

4. Vitamin D

Low levels of Vitamin D are linked to alopecia, a technical term for hair loss. Vitamin D can help create new follicles – the tiny pores on the scalp where new hair can grow.

Vitamin D is believed to play a role in hair production, but most research is focused on Vitamin D receptors. The actual role of Vitamin D in hair growth is unknown. That said, most people don’t get enough vitamin D and it may be a good idea to increase your intake.

Your body produces Vitamin D through direct contact with the sun’s rays. Good dietary sources of Vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods. If you live in places with long cloudy periods, you will probably need to take supplemental Vitamin D. Consult your doctor.


The real role of Vitamin D in hair growth is not fully understood, but hair loss is linked to deficiencies. You can increase Vitamin D levels through exposure to the sun or by eating certain foods.

5. Vitamin E

Similar to Vitamin C, Vitamin E, or Tocopherol is an antioxidant that can prevent oxidative stress. With results published in a scientific study, people with hair loss experienced a 34.5% increase in hair growth after supplementation with vitamin E for 8 months. The placebo group saw only a 0.1% increase. Sunflower seeds, almonds, spinach and avocado are good sources of Vitamin E.


Vitamin E helps prevent oxidative stress and stimulates hair growth. Good food sources include sunflower seeds, almonds, spinach and avocado.

6. Iron

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

Iron deficiency causes anemia, a major cause of hair loss. According to a scientific study, anemia is more common among women. Iron-rich foods include shellfish, oysters, eggs, red meat, spinach and lentils.


Iron deficiency is a major cause of hair loss, particularly in women. The best sources of iron include clams, oysters, eggs, red meat, spinach and lentils.

7. Zinc

Zinc is a mineral that plays an important role in the growth and repair of hair tissue. It also helps to keep the oil glands around the follicles functioning properly.

Hair loss is a common symptom of Zinc deficiency. However, beware that very high doses of Zinc can also contribute to hair loss. For this reason, it may be better to get your zinc from whole foods. Foods rich in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.


Mineral Zinc can improve hair growth in people with food deficiency. Good sources include oysters, meat and pumpkin seeds.

8. Protein

Hair is made almost entirely of proteins. Consuming enough protein is important for hair growth. Animal studies show that protein deficiency can slow down hair growth, and eventually lead to hair loss. 2 groups are good sources of protein. One group is composed of lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group and the other group is composed of milk, yogurt, cheese and/or alternatives (mostly reduced fat).


Eating protein is important for hair growth. Protein is found in a wide range of food and you must get enough protein in your diet every day. 

Should you take vitamins?

Food is the best source of vitamins you need for hair growth. However, if you don’t get enough in your diet, supplements can be useful.

Supplements work best for individuals who are nutrient deficient. Also, large doses of vitamins and minerals can be harmful if you are already getting enough. Therefore, work with a doctor to determine whether you have a vitamin deficiency or not.

At the end of the day, the best way to get these vitamins and nutrients is through a real, balanced diet that includes many nutrient-rich foods.