Hair growth and health are affected by a variety of factors, including nutrition, genetics, medical conditions, hormones, and even stress. Research has shown that deficiencies in vitamins and minerals that are important for normal cell growth and function can contribute to hair loss.
“Vitamins are essential for healthy hair growth and can also help prevent hair loss and thinning,” says New York City cosmetic dermatologist Michelle Green, M.D. “Some of the best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin, and iron.”
Vitamin B
The B complex vitamins play a role in hair growth and are “essential for metabolic and nervous system function,” says Dr. Green. “It’s no wonder that B vitamins such as vitamin B7 (biotin) and B12 are important for strengthening and conditioning hair.”
Research shows that by eating a balanced diet, you can easily meet your daily intake of vitamin B. Vitamin B is found in a variety of foods, including 100% whole grains, meat, fish, whole eggs, nuts and avocados.
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Biotin
Biotin, also known as vitamin B7, is a B complex vitamin that’s often touted for its hair growth benefits. And those hype claims might actually be worth it: Biotin “helps make red blood cells that carry oxygen and nutrients to your scalp and hair follicles,” says Dr. Green. It also “plays a role in the production of keratin, the main component of hair.”
According to the National Institutes of Health, most people get enough biotin from food. The best way to get more biotin is to eat foods rich in biotin. Dr. Green recommends milk, eggs, bananas, salmon, sweet potatoes, and almonds. If you feel like you need more, talk to your doctor. Supplement labels will tell you that many biotin supplements for hair, skin, and nails contain far more than the recommended daily allowance.
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Vitamin C
Not only does vitamin C help maintain your immunity, it also strengthens your hair. Dr. Green points out that as a powerful antioxidant, vitamin C is essential for healthy hair growth. “Vitamin C increases blood circulation throughout the body, including the scalp,” she says. “Increased blood circulation to the scalp can lead to greater stimulation of hair follicles, which may promote hair growth.”
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iron
Iron also plays a surprisingly important role in hair growth. Korean Medical Journal There’s also a theory that iron deficiency may be linked to hair loss in women. Dr Green says this micronutrient improves circulation and helps deliver oxygen to cells more efficiently, which may aid hair growth. “When you don’t have enough iron, your body can’t produce enough hemoglobin, which reduces oxygen delivery to the scalp, which can lead to hair loss,” she says.
She recommends eating foods high in iron, like clams, lean meat, spinach, and lentils. If you’re at risk for iron deficiency, it may also be worth taking an iron supplement on a daily basis, but be sure to talk to your doctor first.
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keratin
Keratin is the protein that makes up hair, skin, and nails, says Dr. Green. Keratin is produced naturally in the body, and there are many keratin supplements that claim to help with hair growth. But rather than taking a pill, Dr. Green suggests “topping up” with keratin in more natural ways, like eating protein-rich foods like eggs, beans, fish, and meat. “There’s no reliable research showing that keratin helps with hair growth,” he says. “Furthermore, over-supplementing with keratin can be harmful, as it can lead to excess protein buildup in the body.”
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Vitamin D
A lack of vitamin D can lead to hair loss, according to Dr. Green. “Vitamin D is metabolized in the skin by keratinocytes (skin cells that produce keratin),” Dr. Green says. “If you don’t have enough vitamin D in your body, the keratinocytes in your hair follicles can’t promote hair growth, which leads to hair loss and shedding.”
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zinc
Zinc is a trace mineral, which means your body only needs small amounts. It’s small but mighty, and it’s involved in everything from cell growth to making DNA. “Zinc deficiency has been linked to hair loss and poor wound healing,” says Dr. Green, who recommends eating foods rich in zinc, like meat, beans, nuts, and seeds.
If you’re suffering from hair loss or thinning, you may want to talk to your doctor about whether zinc supplements are right for you. One small study found that people with hair loss who have low serum zinc levels should be given zinc supplements.
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Vitamin A
Vitamin A may aid hair growth, but there’s a catch: if taken in excess, it can lead to hair loss. Vitamin A refers to a group of compounds that includes retinol, retinal, retinoic acid, and provitamin A carotenoids, Dr. Green explains. “Studies in mice have shown that dietary vitamin A activates hair follicle stem cells,” she says. “But this is complicated… Conversely, there is evidence that high levels of vitamin A from over-supplementation can lead to hair loss.”
She noted that vitamin A deficiency can cause hair loss, but it’s not common in the U.S., adding that unless you have evidence of vitamin A deficiency, there’s no need to take supplements.
You may want to eat more foods rich in vitamin A, she says: leafy greens like kale, spinach and broccoli, orange vegetables like carrots, squash and sweet potatoes, and yellow vegetables like pumpkin.
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Other Natural Ways to Stimulate Hair Growth
The vitamins and minerals mentioned above aren’t the only ways to improve your hair health. Dr. Green points out that oils like rosemary and coconut oil may also help hair growth. One study found that consistent use of rosemary oil for several months increased hair count.
Meanwhile, another study comparing coconut oil with mineral oil and sunflower oil found that only coconut oil was able to reduce protein loss in both undamaged and damaged hair when used as a pre- and post-wash treatment.
