9 Essential Nutrients For Hair Growth

You require several essential nutrients for hair growth just like your body does. A particular combination of nutrients is required for healthy hair.

Unfortunately, if the hair lacks the nutrients it needs to grow, no hair care methods will help.

Contrarily, vitamins, minerals, proteins, and polyunsaturated fats can assist to stimulate hair follicles, increase hair growth, and enhance hair density.

The seven nutrients that support and safeguard the health of your hair are described in this article. Scroll down to see more information!

9 Best Nutrients For Hair Growth

Hair that appears healthy is frequently regarded as being attractive or healthy. Hair need a variety of nutrients to be healthy and flourish, just like any other part of your body.

In actuality, hair loss is frequently related to dietary inadequacies.

Although age, genetics, and hormones and other variables may affect hair development, proper vitamin intake is important.

The five vitamins and four additional nutrients listed below may be crucial for hair growth.

1. Protein

Protein keratin makes up hair. Additionally, proteins are composed of amino acids. Cysteine and methionine are examples of sulphur amino acids that are precursors to the formation of the keratin hair protein.

Cysteine affects how quickly hair grows and how wide the hair shaft is. However, L-lysine, which is found in the inner portion of the hair root, is what gives hair its shape and volume.

Therefore, to maintain healthy hair, ingest 0.8–0.9 grammes of protein per kilogramme of body weight.

  • Protein Sources: Protein-rich foods include chicken, turkey, fish, veal, meat, eggs, lentils, kidney beans, garbanzo beans, peas, barley groats, brown rice, graham bread, almonds, walnuts, pecans, and peanuts.

2. Vitamin A

Vitamin A is essential for cell proliferation. This includes hair, which is the human body tissue that grows the quickest.

Sebum, an oily fluid produced by skin glands, is also assisted by vitamin A. Sebum helps maintain healthy hair by moisturising the scalp.

Vitamin A deficiency in the diet can cause a number of issues, including hair loss.

While getting enough vitamin A is necessary, too much can be harmful. According to studies, taking too much vitamin A might potentially cause hair loss.

Several foods are rich in beta-carotene, which is converted into vitamin A, including sweet potatoes, carrots, pumpkins, spinach, and kale.

Additionally, animal products like milk, eggs, and yoghurt contain vitamin A. In instance, cod liver oil is a good source.

3. Omega-3 PUFA

Polyunsaturated fatty acids (EPA and DHA, or omega-3) aid to lower inflammation and enhance the cycle of hair follicle growth.

According to a 2018 study, fish oil extracted from mackerel, which is high in omega-3 fatty acids, may aid in promoting hair development by stimulating the anagen (growth)phase of hair follicles.

Another study revealed that arachidonic acid (an omega-6 PUFA) increased the expression of growth factors and stimulated hair follicles to assist enhance hair growth.

  • Omega-3Sources: Salmon, tuna, mackerel, sardines, flax seeds, olive oil, walnuts, and wheat sprouts are good sources of omega-3 fatty acids.

4. B Vitamins

The B vitamin biotin is one of the most popular vitamins for hair development. Human hair loss and biotin deficiency have been linked in studies.

The best results come from people who are low in biotin, despite the fact that it is utilised as an alternative hair loss treatment.

Nevertheless, because it happens naturally in a variety of meals, shortage is extremely uncommon. Additionally, it is unknown whether biotin promotes hair development in healthy people.

Red blood cells, which deliver oxygen and nutrients to the scalp and hair follicles, are created with the assistance of other B vitamins. These procedures are crucial for healthy hair development.

  • B Vitamins Sources: Whole grains, nuts, beef, dark, leafy greens, fish, and seafood are good sources of B vitamins.

5. Antioxidants

Should You Take Hair Supplements

Oxidative stress can be brought on by inflammation, UV rays, and an unhealthy lifestyle.

Antioxidants aid in reducing oxidative stress and its impact on ageing and hair growth.

Consume meals high in the antioxidant vitamins A, C, and E to help scavenge the dangerous free oxygen radicals and lessen oxidative stress.

  • Antioxidant Sources: Pumpkin, carrot, beetroot, tomato, broccoli, eggs, oranges, limes, melons, watermelons, grapefruit, nuts, seeds, and olive oil are all good sources of antioxidants.

6. Vitamin C

Your hair can age and stop growing as a result of free radical damage. Strong antioxidants like vitamin C help to stave off the oxidative damage brought on by free radicals.

Additionally, vitamin C is required for the body to produce the protein collagen, which is a crucial component of hair structure.

Additionally, vitamin C aids in the body’s absorption of iron, a mineral important for hair development.

  • Vitamin C Sources: Citrus fruits, strawberries, peppers, guavas, and peppers are all excellent sources of vitamin C.

7. Zinc

Alopecia areata patients have lower zinc levels than healthy individuals. Zinc affects the hair cycle and activates enzymes.

Its lack can cause brittleness, sluggish hair growth, and hair loss.

  • Zinc Sources: Meat, crab, lobster, poultry, beans, nuts, milk, cheese, whole grains, and cereals are good sources of zinc.

8. Vitamin D

Alopecia, which is the medical word for hair loss, is associated with low vitamin D levels.

Although the majority of study focuses on vitamin D receptors, vitamin D is known to play a function in hair formation. It is unclear how vitamin D actually affects hair development.

But the majority of individuals don’t consume enough vitamin D. The best course of action might still be to raise your intake.

By coming into close touch with the sun’s rays, your body makes vitamin D.

  • Vitamin D Sources: fortified foods, fatty fish, some mushrooms and cod liver oil.

9. Iron

Iron is important for your overall health as well as for the growth of good hair.

Consume foods high in vitamin C along with foods high in iron to improve your body’s capacity to absorb iron.

  • Iron Sources: Soybeans, Shellfish, Dark, leafy greens, Cashews, Figs, Dried fruit, Berries, Leeks, Beef and Fortified cereals, grains, and pastas.

Should You Take Hair Supplements?

Yes. Consult a dermatologist and use hair supplements if you lead a hectic lifestyle or suffer from nutritional deficiencies.

Common hair supplements include iron, folic acid, omega-3 fatty acids, and multivitamins, which can be taken in accordance with the suggested dosage.

Some of the key elements for hair growth are vitamins, proteins, polyunsaturated fats, minerals, and minerals.

Additionally, consuming antioxidants, minerals, trace elements, and liquids is extremely important for hair growth.

Foods including lentils, sunflower seeds, brown rice, walnuts, peanuts, salmon, tuna, beef, olive oil, grapefruit, watermelon, white mushrooms, and egg yolks are good sources of these nutrients.

Regularly consuming these nutrients in your diet aids in promoting hair development.


The greatest place to get the vitamins you need for hair development is from food. Supplements, however, may be useful if your diet falls short of meeting your needs.

According to study, people who are already deficient benefit most from supplements.

Furthermore, if you don’t have a deficiency, taking a lot of vitamins and minerals can be detrimental. To find out if you are deficient, consult a doctor.

The best method to receive these nutrients is to consume a balanced diet that is rich in nutrient-dense meals and is based on actual food.

Frequently Asked Questions

Can Stress Cause Hair Loss?

Yes, stress can slow down hair growth and cause hair loss. Stress and stress-related hair loss can be reduced by exercise, a good diet, and adequate sleep.

What Nutrients are Most Essential for Hair Growth?

Omega-3 fatty acids, protein, vitamins, minerals, and antioxidants are the nutrients that are most crucial for hair growth.

Which Fruit is Best for Hair Growth?

Fruits high in antioxidants and vitamin C, both of which are necessary for healthy hair, include: berries, apricots, grapes, cherries and oranges.


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7 Ways to Use Epsom Salt for Acne 5 Most Nutrient-Dense Vegetables Based on Science 7 Symptoms of Vitamin B12 Deficiency 7 Ways to Moisturize Your Skin Naturally 6 Factors That Trigger Frizzy Strands Mistakes to Avoid While Shaving Your Underarms 5 Ways to Use Garlic for Hair Growth Benefits of Litchis (Lychees) for Skin and Hair
7 Ways to Use Epsom Salt for Acne 5 Most Nutrient-Dense Vegetables Based on Science 7 Symptoms of Vitamin B12 Deficiency 7 Ways to Moisturize Your Skin Naturally 6 Factors That Trigger Frizzy Strands Mistakes to Avoid While Shaving Your Underarms 5 Ways to Use Garlic for Hair Growth