What Vitamins & Supplements are Good for Hair Growth?

Do you know vitamins can work as an elixir for healthy hair? You can include food items rich in vitamins A, B, C, D, and E-rich fruits to their diet, which will gradually boost the growth of your hair. Each vitamin plays a unique role in hair health, from promoting scalp circulation to strengthening hair follicles.

Consistent intake of these vitamins can lead to visibly healthier, shinier hair over time. Are you interested to know more about vitamins for hair growth? Keep scrolling to find a detailed explanation on this topic.

Team Digit

Does it Really Work?
Vitamins for Hair Growth
Sources of Vitamins
Daily Intake
Role of Vitamins
Vitamin Deficiency Diseases
Are There Any Side Effects?
Frequently Asked Questions

Do Vitamins for Hair Growth Really Work?

Hair growth is dependent on certain factors like hormones, genetics, diet and lifestyle choices. In addition, factors like stress and pollution can damage one’s hair follicles, which then leads to hair fall.

Moreover, hair grows through a multi-phase process called the hair growth cycle. In this cycle, the hair follicles create new hairs that grow to their full length over the years. These follicles require a balanced proportion of vitamins, minerals, and other essential nutrients to grow effectively.

Therefore, one can include vitamins in his/her diet to boost hair growth. These vitamins contribute to a healthy immune system, which positively impacts the shine and thickness of hair.

That said, it is essential to know which vitamin is necessary for hair growth so that one can prepare a meal plan accordingly.

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

Understanding the best sources of essential vitamins and supplements can significantly enhance hair growth and health. Incorporating the following nutrient-rich foods and supplements into your diet for optimal hair care.

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

Ensuring you get the right amount of vitamins and supplements daily is crucial for maintaining healthy hair. Below is a guide to the recommended daily intake limits for various age groups.

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?

Your hair generally grows by half an inch in a month. But, hair growth differs with body type and environmental conditions.

In addition, when using vitamins to supplement hair growth, results of regeneration can be visible after approximately two months. Individuals should also know that hair growth is a slow process; it may take 5 to 6 years for a new strand of hair to reach the length of one’s shoulders.

Therefore, individuals should have patience and switch to a healthier lifestyle. Drinking water, exercising, maintaining a diet, and following an 8-hour sleep cycle will improve hair health.

With the subject of which vitamin is essential for hair growth now out of our way, let us delve into the probable side effects of taking vitamins.

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?

Supporting hair growth involves a combination of proper nutrition, hair care practices, and lifestyle choices. Here are some essential tips to help you achieve and maintain healthy hair.

Maintain a Balanced Diet: Ensure your diet includes a variety of vitamins and minerals essential for hair growth, such as vitamins A, B, C, D, E, biotin, zinc, and iron. Foods like leafy greens, nuts, seeds, fish, and lean meats are excellent sources.
Stay Hydrated: Drinking enough water is crucial for overall health, including hair health. Proper hydration ensures that hair follicles receive essential nutrients and helps maintain scalp moisture, preventing dryness and breakage.
Use Gentle Hair Care Products: Choose shampoos and conditioners that are free from harsh chemicals and sulphates. Opt for products with natural ingredients to nourish your hair and scalp without causing damage or irritation.
Regular Scalp Massage: Massaging your scalp can improve blood circulation, promoting nutrient delivery to hair follicles. This can enhance hair growth and improve overall scalp health. Consider using essential oils for added benefits.
Manage Stress: High-stress levels can negatively impact hair growth and lead to hair loss. Practice stress-relieving techniques such as yoga, meditation, or deep-breathing exercises to maintain a healthy mind and body.

How to Boost Vitamin Levels for Healthy Hair?

Boosting your vitamin levels can significantly improve the health and growth of your hair. Here are some simple tips to enhance your vitamin intake.

Eat a Balanced Diet: Include a variety of fruits, vegetables, lean proteins, and whole grains to ensure you get all essential vitamins and minerals.
Take Supplements: Consider taking multivitamins or specific supplements like biotin, vitamin D, and omega-3 if you’re not getting enough from your diet.
Consume Vitamin-Rich Foods: Focus on foods high in vitamins A, B, C, D, and E, such as leafy greens, nuts, seeds, citrus fruits, and fatty fish.
Stay Hydrated: Drink plenty of water to help your body absorb nutrients more efficiently and maintain overall health.
Avoid Processed Foods: Limit intake of processed foods that can hinder nutrient absorption and negatively impact hair health.

Vitamin Deficiency Diseases Linked to Hair Loss

Lack of vitamin D can lead to hair thinning and hair loss. It plays a crucial role in the hair growth cycle, and deficiency can disrupt the process.
Essential for keratin production, biotin deficiency can cause hair thinning and hair loss. Biotin is vital for healthy hair growth and texture.
Important for red blood cell production, a deficiency in B12 can reduce oxygen supply to hair follicles, leading to hair loss.
Necessary for collagen production, vitamin C deficiency can weaken hair structure and cause hair loss. It also aids in iron absorption, which is critical for hair health.
Iron deficiency, often associated with inadequate vitamin C levels, can lead to hair thinning and loss. Iron is vital for carrying oxygen to hair follicles.
Vitamin A is required for cell growth, including hair cells. However, deficiency and excess can lead to hair loss, highlighting the need for balanced intake.
Zinc is crucial for hair tissue growth and repair. Deficiency can lead to hair loss, and vitamin A helps regulate zinc levels.
Essential for blood circulation to the scalp, niacin deficiency can result in hair loss and unhealthy scalp conditions.

Effects of Long-term Vitamin Deficiency on Hair

Long-term vitamin deficiency can significantly impact hair health, often resulting in issues such as thinning, brittleness, and increased hair loss. Vitamins play a crucial role in maintaining the strength, texture, and growth of hair. Without an adequate supply of essential vitamins, hair follicles can become weakened, leading to poor hair quality and slower growth.

Over time, the lack of vital nutrients can make hair more susceptible to damage, leaving it looking dull and lifeless. Ensuring a balanced diet rich in essential vitamins is key to maintaining healthy, vibrant hair and preventing long-term damage.

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

Although vitamins are essential for hair growth, one must not consume them excessively. Moreover, individuals should always consult a doctor or dietician before making changes to their diet. Avoiding this factor may lead to several issues like-

Consuming too much vitamin A can lead to severe hair loss.
Excess Biotin supplementation can alter hormones, resulting in false laboratory results.
Excessive vitamin D, vitamin B12, and vitamin B9 can cause grey hair during childhood or early adulthood.

Hair loss is a common problem among individuals with genetic or medical conditions. However, the consumption of micronutrients, such as vitamins and minerals, can boost hair follicle development and immune cell function. Hence, it is vital to know which vitamin is responsible for hair growth and its suggested amount of consumption.

Therefore, consume only the recommended dose of vitamins for hair growth to ensure long, and healthy hair.

Disclaimer: Besides studying which vitamin is best for hair growth, individuals should also consult a dietician regarding their meal plan. Moreover, this content is written by referring to several medical articles and blogs. Individuals are, therefore, advised to consult a medical practitioner for professional treatment of hair fall.

Should You Take a Hair Growth Supplement?

Deciding whether to take a hair growth supplement depends on your individual needs and hair health goals. Hair growth supplements can provide essential nutrients that might be missing from your diet, potentially enhancing hair strength, thickness, and overall health.

However, it's important to understand that these supplements are not magic pills. They work best when combined with a balanced diet, proper hair care, and a healthy lifestyle. Before starting any supplement regimen, it's advisable to consult with a healthcare professional to ensure it's appropriate for your specific situation and to avoid any possible adverse effects.

In conclusion, maintaining optimal hair health hinges significantly on a balanced intake of essential vitamins. While a nutritious diet should ideally provide these necessary vitamins, supplements can serve as a valuable addition for those struggling to meet their nutritional needs.

However, it's crucial to approach supplementation with caution and professional guidance. Prioritising a holistic approach to hair care, encompassing diet, lifestyle, and proper hair maintenance, will yield the best results in achieving and sustaining healthy, vibrant hair.

FAQs about Vitamins for Hair Growth

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How can you ensure healthy and long hair?

One can eat a nutritious and well-balanced meal that includes protein, vitamins, minerals, and carbohydrates. Additionally, individuals should also consume 2-3 liters of water daily.

How can I find the vitamins that are needed for hair growth?

Usually, vitamins can be obtained from fruits, vegetables, nuts, and meat. One can consult a doctor regarding these supplements.

Is it good to take a multivitamin every day for hair growth?

It is best to consult a medical professional before consuming any dietary supplements.

Which vitamin is good for hair growth?

Vitamin D, biotin (Vitamin B7), and Vitamin E are particularly beneficial for hair growth, as they promote follicle health and stimulate hair production.

Do vitamins help regrow hair?

Although vitamins alone cannot regrow hair, they can support overall hair health and improve the conditions necessary for hair regrowth, especially when deficiencies are corrected.

Is vitamin B12 good for hair?

Yes, Vitamin B12 is essential for healthy hair growth as it helps in the production of red blood cells, which deliver oxygen and nutrients to the hair follicles.

Which fruit is good for hair?

Fruits rich in Vitamin C, such as oranges, strawberries, and kiwi, are excellent for hair health as they boost collagen production and aid in iron absorption.

Can I regrow lost hair?

Regrowing lost hair depends on the cause; while some hair loss due to nutritional deficiencies or temporary conditions can be reversed, genetic hair loss is often permanent.

How to speed hair growth?

To speed up hair growth, maintain a balanced diet rich in vitamins and proteins, manage stress, get regular scalp massages, and avoid excessive heat styling.

Is egg good for hair?

Yes, eggs are beneficial for hair as they are rich in protein and biotin, which are essential for strengthening hair and promoting growth.

How to grow hair naturally?

Natural hair growth can be encouraged by eating a balanced diet, staying hydrated, reducing stress, and using natural oils like coconut and castor oil for scalp massages.

What vitamin supplement is best for hair growth?

Supplements containing biotin are commonly recommended for supporting hair growth and overall hair health.

What to drink for hair growth?

Drinking water and smoothies made with fruits rich in vitamins A, C, and E can promote hair growth and improve hair health.

Do almonds thicken hair?

Yes, almonds are rich in magnesium and Vitamin E, which can help strengthen hair and promote thickness.

Can supplements regrow hair?

Yes, supplements can help regrow hair if the hair loss is due to nutritional deficiencies, but they are less effective for genetic or hormonal hair loss conditions.