Vitamins for Healthy Hair Growth — Beneficial Supplements and Food Sources

Vitamins for Healthy Hair Growth — Beneficial Supplements and Food Sources
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There are many factors which contribute to the health of your hair, including stress, environmental toxins, and even sun exposure. While environmental factors are not always in our control, what we eat is. Proper nutrition is very important for total well-being. Dry, dull hair is a sign of less than optimal health. Consider supplementing with the following minerals and vitamins for healthy hair growth, or at least including plenty of nutrient-rich food sources in your diet.

Important Vitamins

The following vitamins are necessary for healthy hair:

  • Vitamin C — This nutrient is required for hundreds of functions, including tissue growth and repair. It is also necessary for overall well-being, protecting the body from infections, stress, and environmental toxins. If taking supplements of vitamin C, take with bioflavonoids for better absorption. Good food sources include berries, citrus fruits, and sweet peppers.

  • Beta carotene — This nutrient is turned into vitamin A in the body as needed. Deficiencies of vitamin A are linked to dry hair. Good food sources include sweet potatoes, carrots, and green leafy vegetables.

    green veggies

  • Vitamin E —This vitamin will increase circulation to the scalp and improve the growth of hair. Do not take more than the recommended dose of this nutrient. Vitamin E is found in avocados, nuts, brown rice, and dark greens.

  • B-complex vitamins — All of the B vitamins including biotin are very important for beautiful hair. They help the body deal with stress and promote growth. Deficiencies of biotin in particular have been linked to hair loss. Good food sources include brown rice, oatmeal, lentils, soy, eggs, and brewer’s yeast.

Other Nutrients for Healthy Hair

Aside from the fundamental vitamins be sure to include the following minerals and other nutrients to promote healthy hair growth:

  • Silica — This mineral is necessary for the well-being and strength of hair. It is also necessary for immune health. In the diet silica is found in beets, brown rice, oats, soy, sweet peppers, and green leafy vegetables.
  • Iodine and potassium — These minerals are grouped together as they have the same purpose, improving growth and thickness, and they can be found in sea greens and sea food.
  • Essential fatty acids — Omega oils will improve hair’s luster and richness. Take flax seed oil, borage seed oil, or fish oil supplements. Good food sources include salmon, nuts, flax seed oil, and hemp seed oil.

Taking supplements and making changes to the diet to include these nutrient-rich foods will over time yield tremendous improvements in hair health. Other tips include massaging the scalp, using essential oils to improve circulation, and managing stress. Eat well, include the vitamins for healthy hair growth, and enjoy your beautiful locks.

References

Balch, Phyllis, CNC. “Prescription for Nutritional Healing, 4th Edition.” (The Penguin Group, 2006).

Page, Linda. “Healthy Healing: A Guide to Self-Healing for Everyone, 11th Edition” (Traditional Wisdom, 2003).

Obikoya, George. “Vitamins for Your Hair.” (The Vitamins and Nutrition Center) https://www.vitamins-nutrition.org/vitamins/vitamins-hair.html

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