These vitamins and foods ensure healthy hair -

Vitamins and nutritional supplements for healthy hair

Vitamins can help in hair growth and conversely vitamin deficiency can lead to hair loss. Dietary supplements and foods containing certain nutrients such as iron, biotin or omega-3 fatty acids can also ensure healthy hair.

A balanced diet is the first key to healthy hair. However, you may still need some additional help. Dermatologist Dr. In a recent article from the Cleveland Clinic (USA), Shilpi Khetarpal explains which nutrients can stimulate hair growth.


Multivitamins can help fill your nutritional gaps. Khetarpal recommends supplements containing B vitamins, zinc and at least 2,000 international units of vitamin D.

B vitamins and zinc both play a role in healthy hair follicles, with B vitamins helping to form red blood cells. And vitamin D can help form new ones.

You can find B vitamins in foods like seafood, whole grains, and dark leafy greens. Zinc is found in foods like beef, lentils, oysters and spinach.

And when you eat fatty fish, mushrooms, and fortified juices, milk, and cereals, you get a natural dose of vitamin D.

Vitamin A

Vitamin A is essential for the growth of your cells, which helps your hair grow.

Your skin glands also benefit from vitamin A by using it to produce sebum. Sebum keeps your scalp hydrated and your hair healthy.

But don't overdo it on vitamin A, as too much can cause hair loss.

The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men.

You can also find vitamin A naturally in foods like milk, eggs, yogurt, sweet potatoes, carrots, spinach, squash, and kale.

vitamin C

Vitamin C helps fight free radicals that can age your hair and block all growth. It is also important for the formation of collagen. The protein is used to make keratin - the protein that makes up most hair.

When you eat strawberries, peppers or citrus fruits, you get a natural dose of vitamin C.

the iron

Iron is used by red blood cells to transport oxygen. But iron is also important for hair growth and health. Iron deficiency also leads to anemia, which can lead to hair loss.

"If you eat red meat less than two or three times a week, consider iron supplementation," advises Dr. Khetarpal. Iron-rich foods include red meat, dark leafy greens, and legumes like lentils, soybeans, and beans.

omega-3 fatty acids

Omega-3 fatty acids are found naturally in foods like shellfish and flax seeds, but you can also find them in supplements like fish oil. It is crucial for cellular health and is said to make your scalp and hair healthier.


Doctor Khetarpal recommends taking three to five milligrams of biotin daily for hair growth. As it is a water-soluble B vitamin, any excess will leave your body through urine.

You can also get biotin in your diet by eating foods like egg yolks, whole grains, fish, seeds, nuts, sweet potatoes, broccoli, cauliflower, and meat.

Obtain medical advice

Anyone wishing to take the mentioned nutrients not only through diet but also through dietary supplements should consult their family doctor or dermatologist first, advises Dr. Khetarpal. Healthcare professionals can also sometimes clarify whether special shampoos might be beneficial. (ad)

Author and source information

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This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


Cleveland Clinic: Best Vitamins and Supplements for Hair Growth, (Accessed: 2022-08-16), Cleveland Clinic

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.