Beauty tips

5 Important Vitamins and 3 Other Nutrients for Hair Growth

Do you want to know about nutrients and vitamins for hair


Soft, silky, and Healthy-looking hair is a sign of health or beauty. Like every part of the body, the hair also needs a variety of nutrients for its growth.

When there is a deficiency of nutrients in the body, it causes hair loss and hair shedding. Many factors like lifestyle changes, age, genetics, and hormonal changes also affect hair growth. To prevent this, an average intake of nutrients is essential for normal hair growth.

In this blog will tell you five vitamins and three other nutrients that may be important for hair growth.

8 Nutrients that are Best for Hair Growth:

These nutrients are the following:

  • Vitamin A
  • Vitamin B
  • Vitamin C
  • Vitamin D
  • Iron
  • Zinc
  • Proteins

Vitamin A:

Vitamin A is a fat-soluble vitamin essential for growth, good vision, overall health, resistance against infections, and maintaining healthy bones. It is essential for the growth and repair of body tissues.

It is one of the most important vitamins for the growth of hair. It has been known as a key nutritional supplement that can regulate and promote healthy hair.

It is also known as retinol, retinal or retinoic acid, and it is commonly found in high levels in some foods, especially meat and dairy products. So it is a good nutrient for healthy hair.

Vitamin B:

It is commonly known as biotin that is an important vitamin for hair growth. The deficiency of biotin causes hair loss. It is used for hair loss treatment.

The deficiency of biotin is very rare in people because it is present in large amounts in food. It is very effective for hair growth in individuals.

Other types of vitamin B are also important for your hair. They help to create red blood cells, carrying oxygen and nutrients to the scalp and hair follicles. All these processes are important for hair growth.

You can get B vitamins from vitamin B-rich foods. These foods are the following:

  • Whole grains
  • Almonds
  • Meat
  • Fish
  • Seafood
  • Dark, leafy greens

Vitamin C:

Vitamin C acts as an antioxidant that helps protect against the oxidative stress caused by free radicals. The human body needs vitamin C to create a protein that is called collagen. Collagen is very important for hair structure and hair growth. It helps your body absorb the iron that is a mineral important for your hair growth. Strawberries, peppers, guavas, and citrus fruits are all are vitamin C-rich foods.

Vitamin D:

Vitamin D plays a vital role in hair production and growth. Low levels of vitamin D cause alopecia, a disease that causes hair loss in both men and women. So intake of this vitamin is very important. The vitamin D rich foods are the following:

  • Fatty fish
  • Cod liver oil
  • Some mushrooms
  • Fortified foods
  • Direct contact with the sun’s rays

Vitamin E:

Vitamin E is essential for hair growth because it contains antioxidants that prevent oxidative stress. Sunflower seeds, almonds, spinach, and avocados are vitamin E-rich foods. Intake of vitamin E decreases hair fall in women.


The leading role of iron is that it helps red blood cells carry oxygen to your cells. That’s why it is an essential nutrient for normal body functions and hair growth.

Anaemia is an iron deficiency disease that causes hair loss, and it is very common in women.

Take iron-rich food like clams, oysters, eggs, red meat, spinach, and lentils.


Zinc is an essential nutrient for normal hair growth. It plays an essential role in hair tissue growth and repair.

Hair loss is a common symptom due to zinc deficiency. Hair loss caused due to Zinc deficiency can be cured by taking zinc supplements and a balanced diet.

It helps the oil glands and hair follicles to work properly. It is better to take your zinc intake from your food. Oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils are foods high in zinc.


Protein is a primary component of hairs. It is important to consume enough protein for hair growth and healthy hair. The protein deficiency led to hair loss and decreased hair growth that leads to hair fall.

Final Words:

These vitamins and nutrients are essential for hair growth. These nutrients can consume from a balanced diet. If these nutrients are deficient in your body, you should take supplements for better health and better hair growth.

Eating a balanced, real-food–based diet that includes plenty of nutrient-dense foods is the best way to get these nutrients. But large doses of these nutrients are also harmful to your body. If you are deficient in these nutrients, then you must visit your doctor.


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