Which Vitamin Is Good For Hair Growth? Top 10 Vitamins To Try

Hair loss and thinning hair are common problems that affect both men and women. While there are many causes, including stress, hormonal changes, and medical conditions, one of the best ways to boost hair growth is by making sure you get enough vitamins and minerals related to hair health. Research shows that certain vitamins play key roles in hair follicle growth and hair production. Deficiencies in these vitamins can lead to hair thinning and loss. In this article, we’ll look at the top 10 vitamins for hair growth and review the research behind them. We’ll also cover vitamin-rich foods to add to your diet and high-quality supplements to try. By getting enough of the right vitamins, you can help support optimal hair health and regrowth.

Which Vitamins Help With Hair Growth?

While many vitamins impact hair growth, some have more robust evidence behind them than others. Here are the top vitamins for healthy, growing hair Care:

Vitamin D

Vitamin D is essential for many body functions, including immunity, bone health, and cell growth. Research shows that vitamin D also plays a role in hair follicle cycling. [1] Deficiencies are linked to alopecia areata and other forms of hair loss. [2] Getting sufficient vitamin D from sun exposure, foods, and/or supplements may help optimize hair growth.

Vitamin B Complex 

The B vitamins, including B6, B12, biotin, niacin, and folate, are important for cell growth and division. B vitamin deficiencies are tied to hair loss, while supplementation may boost hair growth, especially in those with deficiencies. [3] Try getting B vitamins from whole foods or a high-quality B complex supplement. 

 Vitamin C

Vitamin C aids collagen production, acts as an antioxidant, and supports iron absorption. Collagen is essential for hair structure while antioxidants fight damage from free radicals. Vitamin C deficiencies are linked to hair loss, and supplementation may boost hair growth and density. [4]

Vitamin A

Vitamin A helps produce healthy sebum, which conditions the scalp and keeps hair hydrated. It also helps maintain and develop hair follicles. Deficiencies may lead to hair loss or a dry, itchy scalp. [5] Foods rich in vitamin A include sweet potatoes, carrots, and leafy greens.

Vitamin E 

A powerful antioxidant, vitamin E helps reduce oxidative stress that can damage hair follicles and cause thinning. It also boosts circulation to stimulate hair growth. Using vitamin E topically and getting enough from your diet may support healthy locks. [6]

Iron

Iron carries oxygen to hair follicles which helps them grow and remain healthy. Low iron levels are a common cause of hair loss, especially in women. Getting sufficient iron from meat, seafood, beans, and iron-fortified foods can prevent deficiency. [7]

 Zinc 

Zinc plays a key role in hair tissue growth and repair. It also keeps the oil glands around hair follicles working properly. Deficiency signs include hair loss, a dry scalp, and dandruff. Oysters and red meat provide zinc.

Biotin 

Also known as vitamin B7, biotin is involved in the production of keratin, the main protein in hair. Deficiency is rare but can cause brittle, thinning hair. Biotin is found in small amounts in many foods such as eggs, nuts, seeds, and sweet potatoes.

 Protein

Getting adequate protein is crucial for hair health, as hair follicles are made of protein. Lack of protein can lead to weakened hair that is prone to damage and loss. Eat lean protein at meals and snacks to prevent deficiency. [8]

 Omega-3 Fatty Acids

These healthy fats nourish the scalp and help keep hair hydrated. Omega-3s may also promote hair thickening and density. Get omega-3s from fatty fish, walnuts, chia seeds, and flaxseeds.

Now that you know which vitamins to focus on, let’s look at the top food sources for each nutrient. Eating a balanced diet with the following foods can help ensure you get enough of the key vitamins and minerals for optimal hair growth.

 Top 10 Vitamin-Rich Foods For Hair Growth

Salmon – An excellent source of omega-3 fatty acids, vitamin D, B vitamins, zinc, and protein.

Eggs – Provide biotin, vitamin A, selenium, zinc, and protein. 

Spinach – Packed with folate, iron, and vitamins A, C, and E.

Sweet potatoes – Rich in beta-carotene (vitamin A), vitamins C and E, iron, and protein.

Carrots – Good source of vitamin A to promote scalp health.

Almonds – Supply biotin, vitamin E, zinc, and protein.

Avocados –  Loaded with biotin, vitamin E, zinc, essential fatty acids, and protein. 

Oysters – Top source of zinc to help with hair growth and repair. Also, provide iron.

Beans –  Excellent source of biotin, protein, iron, zinc, and folate.

Walnuts – Provide omega-3 fatty acids, biotin, zinc, and protein for hair health.

Make sure to include a variety of these vitamin- and mineral-rich foods in your diet daily. Taking a high-quality multivitamin containing the key hair vitamins can also help fill any nutritional gaps.

Now let’s look at some of the top-rated supplements for boosting hair growth through vitamins and nutrients.

 Top 10 Hair Growth Vitamin Supplements 

Nutrafol – Nutrafol contains saw palmetto and other botanicals along with a balanced blend of vitamins, minerals, and nutrients for hair growth.

Viviscal – This popular hair supplement contains marine proteins, biotin, zinc, iron, vitamin C, and horsetail extract.

Hairfinity –  With a high dose of biotin plus vitamins A, C, and D, Hairfinity is designed to boost hair health and growth.

Neocell Super Collagen Plus Biotin – Packed with collagen, biotin, vitamin C, vitamin D, zinc, and MSM for thicker, stronger hair.

Nature’s Bounty Extra Strength Hair, Skin & Nails –  Contains vitamin E, biotin, collagen, and other nutrients to support hair and nails.

Sports Research Biotin –  This supplement provides a whopping 5000 mcg of biotin in each veggie softgel.

Zhou Nutrition Hairfluence – Featuring biotin, keratin, antioxidants, and nutrients for hair, skin, and nails.

Natrol Biotin – High potency biotin supplement that promotes the growth of existing hair.

Pureauty Naturals Hair Growth Serum –  Uses redensyl, procapsid, biotin, castor oil, coconut oil, vitamins, and minerals topically.

Hum Nutrition Red Carpet Hair – Vegan gummies with biotin, folate, zinc, amino acids, iron, and vitamin A for full, healthy hair.

Follow dosage recommendations and pick supplements tailored to your specific hair goals. Adding vitamin-rich whole foods along with strategic supplementation can help optimize hair growth.

The Takeaway

Vitamins and minerals play key roles in the hair growth cycle and hair cell production. Getting enough nutrients like vitamins A, B, C, D, E, omega-3 fatty acids, zinc, iron, and protein provides the raw materials for optimal hair health. 

While temporary hair shedding and thinning are normal, significant loss may be a sign of a nutritional deficiency. Focus on eating nutrient-dense foods containing the top hair vitamins. If needed, add a high-quality supplement. With this two-pronged approach, you can help nourish your hair from within and see improved growth over time.

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