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What Vitamins & Supplements are Good for Hair Growth?

Do Vitamins for Hair Growth Really Work?

Best Vitamins & Supplements for Hair Growth

A well-balanced diet is critical for luscious tresses. However, vitamins offer extra help to enhance hair growth and restoration.

Below is a detailed explanation of the vitamins that help hair growth. Moreover, this section also elaborates on which vitamin is good for hair growth.

Vitamins & Supplements Description
Vitamin A Vitamin A is extremely beneficial for hair growth. The primary role of vitamin A is cellular growth which contributes to healthy and luscious hair growth. Therefore, the consumption of food items that are rich in vitamin A can boost one’s hair growth.
However, individuals must note that large doses of vitamin A can result in an oily scalp, which leads to hair fall. Therefore, it is imperative to consult a doctor to know the exact amount of vitamin A intake that suits you.
Vitamin B12 Vitamin B12, which falls under the vitamin B complex group, is essential for hair growth. Alongside aiding enzymatic reactions, DNA synthesis, and central nervous system functions, vitamin B12 also supports the functions of hair follicles. The lack of this compound can lead to hair loss and thinning. Biotin, which is a part of the vitamin B family, is also useful in hair growth.
Vitamin C Vitamin C also plays a major role in improving scalp health. Studies reveal that vitamin C supports collagen synthesis, which is essential for the formation of proline to create keratine.
Vitamin D Vitamin D or calciferol is vital for muscle function, healthy bone growth, and calcium absorption. Its deficiency can cause telogen effluvium, which is a stress-related hair loss condition.
Vitamin E Vitamin E is a fat-soluble compound with antioxidant properties. These antioxidant properties of Vitamin E aid the growth and maintenance of healthy hair.
Biotin Biotin, also known as vitamin B7, is essential for healthy hair growth. It helps produce keratin, a key protein that makes up hair. Biotin deficiencies can lead to hair thinning and loss.
Including biotin-rich foods or supplements can enhance hair strength and shine.
Zinc Zinc plays a critical role in hair tissue growth and repair. It helps keep the oil glands around hair follicles working properly.
A deficiency in zinc can lead to hair loss and a dry, flaky scalp. Adequate zinc intake can promote thicker and healthier hair.
Iron Iron is vital for the production of haemoglobin, which carries oxygen to the hair follicles. Iron deficiency, known as anaemia, is a major cause of hair loss, particularly in women.
Ensuring enough iron in your diet can improve hair growth and prevent excessive shedding.
Omega 3 Omega 3 fatty acids nourish the hair and support thickening. They also reduce inflammation, which can contribute to hair loss.
Omega 3s help keep the scalp hydrated and maintain the overall health of hair.
Collagen Collagen is a protein that supports the structure of hair, skin, and nails. It helps in maintaining the elasticity and strength of hair.
Collagen supplements can boost the body’s hair-building proteins, leading to stronger and more resilient hair. It also aids in combating hair thinning associated with ageing.
Folic Acid Folic acid, a type of B vitamin, is essential for cell growth and the formation of new cells. It contributes to healthy hair growth by renewing the cells that grow hair.
A lack of folic acid can lead to premature greying and hair thinning. Including folic acid in your diet can result in fuller, healthier hair.
Protein Protein is the main component of hair, so adequate intake is essential for hair strength and growth. A diet lacking in protein can lead to hair loss and brittle hair.
Consuming enough protein can support the hair’s structure, making it stronger and more resilient.
Selenium Selenium helps the body produce selenoproteins, which regulate hair growth. It also combats dandruff by maintaining a healthy scalp.
Selenium has antioxidant properties that protect hair follicles from damage. Adequate selenium intake can promote hair growth and prevent scalp issues.
Vitamin B The B vitamins, including B6 and B12, are crucial for healthy hair growth. They help in the creation of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.
B vitamins can prevent hair loss, promote hair strength, and enhance hair thickness. Including a variety of B vitamins in your diet can support overall hair health.

Best Sources of Essential Vitamins & Supplements for Hair Growth

Essential Vitamins & Supplements For Hair Growth

Nutritional Value

Source of Vitamins & Supplements

Vitamin A

700-900 mcg

Cheese, eggs, milk, fortified spreads, carrots, sweet potatoes, spinach, kale, pumpkin, bell peppers, apricots, mangoes, broccoli

Vitamin B12

2.4 mcg

Beef liver, chicken, low-fat milk, cheese, salmon, tuna, meat, fish, dairy products, fortified cereals, eggs, nutritional yeast, clams, sardines

Vitamin C

75-90 mg

Citrus, pepper, strawberry, black currant, broccoli, kiwis, brussels sprouts, guavas, tomatoes, spinach

Vitamin D

600-800 IU

salmon, mackerel, red meat, liver, egg yolk, fortified milk, fatty fish, fortified cereals, beef liver, cheese, mushrooms

Vitamin E

15 mg

spinach, broccoli, avocados, almonds, peanuts and sunflower seeds, almonds, avocados, hazelnuts, pine nuts, peanuts, wheat germ oil, sunflower oil

Biotin

30 mcg

Eggs, nuts, seeds, sweet potatoes, almonds, spinach, broccoli, whole grains, soybeans

Zinc

8-11 mg

Meat, shellfish, legumes, seeds, nuts, dairy products, eggs, whole grains, dark chocolate

Iron

8-18 mg

Red meat, lentils, spinach, fortified cereals, chickpeas, quinoa, tofu, pumpkin seeds, turkey

Omega 3

1.1-1.6 g

Fatty fish, flaxseeds, walnuts, chia seeds, hemp seeds, soybeans, mackerel, salmon, herring

Collagen

2.5-15 g

Bone broth, collagen supplements, chicken skin, pork skin, fish, egg whites, citrus fruits, berries, garlic

Folic Acid

400 mcg

Leafy greens, citrus fruits, beans, fortified grains, lentils, asparagus, broccoli, avocado, Brussels sprouts

Protein

46-56 g

Lean meats, dairy, beans, legumes, tofu, eggs, fish, poultry, nuts, quinoa

Selenium

55 mcg

Brazil nuts, seafood, eggs, sunflower seeds, brown rice, whole wheat bread, mushrooms, spinach, chicken

Daily Intake of Vitamins & Supplements for Healthy Hair

Vitamin/Supplement Daily Recommended Intake Limit
Vitamin A 700 mcg (women), 900 mcg (men), 300-600 mcg (children, varying by age)
Vitamin B12 2.4 mcg (adults), 1.8-2.4 mcg (teens), 0.9-1.8 mcg (children, varying by age)
Vitamin C 75 mg (women), 90 mg (men), 45-65 mg (children, varying by age)
Vitamin D 600-800 IU (adults), 600 IU (children)
Vitamin E 15 mg (adults), 11-15 mg (teens), 6-11 mg (children, varying by age)
Biotin 30 mcg (adults), 25-30 mcg (teens), 5-25 mcg (children, varying by age)
Zinc 8 mg (women), 11 mg (men), 3-8 mg (children, varying by age)
Iron 18 mg (women), 8 mg (men), 7-15 mg (children, varying by age and gender)
Omega 3 1.1 g (women), 1.6 g (men), 0.9-1.2 g (children, varying by age)
Collagen 2.5-15 g per day
Folic Acid 400 mcg (adults), 300-400 mcg (teens), 150-300 mcg (children, varying by age)
Protein 46 g (women), 56 g (men), 13-52 g (children, varying by age)
Selenium 55 mcg (adults), 40-55 mcg (teens), 20-40 mcg (children, varying by age)

How Fast Do Vitamins Help in Hair Growth?

Role of Vitamins & Supplements for Healthy Hair

Vitamins and supplements play a critical role in maintaining healthy hair. Each nutrient contributes uniquely to hair growth, strength, and overall health. Below is a detailed look at the benefits of various vitamins and supplements for your hair.

Vitamin/Supplement Benefits
Vitamin A Vitamin A supports cell growth, including hair cells, and helps produce sebum to moisturise the scalp, preventing dryness and brittleness.
Vitamin B12 Vitamin B12 aids in red blood cell production, which supplies oxygen to the scalp and hair follicles, promoting healthy growth and preventing thinning.
Vitamin C Vitamin C is an antioxidant that protects hair from damage and aids in collagen production, strengthening hair and supporting growth.
Vitamin D Vitamin D helps create new hair follicles, improving hair density and reducing shedding, and is linked to preventing severe hair loss conditions like alopecia.
Vitamin E Vitamin E reduces oxidative stress, improves scalp blood circulation, and maintains moisture balance, promoting overall hair health.
Biotin Biotin supports keratin production, strengthens hair, and improves texture, preventing thinning and promoting growth.
Zinc Zinc aids in hair tissue growth and repair, keeps oil glands functioning, and maintains a healthy scalp, preventing hair loss and promoting thickness.
Iron Iron is essential for haemoglobin production, ensuring oxygen supply to hair follicles, which supports healthy growth and prevents thinning.
Omega 3 Omega 3 fatty acids nourish hair, support thickening, and reduce inflammation, helping maintain a healthy scalp and hair growth.
Collagen Collagen supports hair structure, elasticity, and strength and can improve resilience and combat thinning associated with ageing.
Folic Acid Folic acid aids in cell growth and renewal, contributing to healthy hair growth and preventing thinning and premature greying.
Protein Protein is crucial for hair strength and structure, preventing hair loss and brittleness by supporting the hair's overall health.
Selenium Selenium helps produce selenoproteins that regulate hair growth, maintain a healthy scalp, and protect hair follicles from damage.

How to Support Hair Growth?

How to Boost Vitamin Levels for Healthy Hair?

Vitamin Deficiency Diseases Linked to Hair Loss

Effects of Long-term Vitamin Deficiency on Hair

Are There Any Side Effects of Taking Vitamins for Hair Growth?

Should You Take a Hair Growth Supplement?

FAQs about Vitamins for Hair Growth