TOP 15 Vitamins and Supplements for Hair Growth and Strength in Food

food for hair growth

Hair is one of the most important parts of women beauty. Nice, strong and thick hair is always a thing to be proud of. So, if you want your haircut to look outstanding, you need your ringlets to be healthy.

Vitamins for Hair: Why Do We Need It?

Our hair grows one centimeter per month approximately. Vitamins and nutrients that we get from a regular food stimulate this growth. The healthier such food is the better hair look. Moreover, if you do consume enough nutrients, your ringlets will not only look, but also be healthy.

Find out more about coconut oil for hair:

Now, main reasons of hair loss and thinning are frequent coloring, wave and junk food as well. Needless to say, that last reason is much more harmful than others are. Nevertheless, it is often ignored. That is why this article is aimed at importance of vitamins and nutrients for healthy hair growth and look.

The Best 15 Hair Care Vitamins and Supplements

Let us make a complete list of most essential vitamins and supplements you need to consume in order to make your hair look and be healthy. Remember that you need not only some of them, but the entire palette. The combination of these 15 elements helps your body maintain its important functions, such as oxygen transfer, immunity, cell division and many more. All these processes are needed for your hair to grow well.


Iron is a really important product for your body, not only for hair. There is a lot of iron in blood. Leukocytes need it to fight extraneous organisms. In addition, this substance feeds follicles with oxygen. Therefore, with the lack of iron your roots are no longer getting nutrients. As the result, hemoglobin level reduces, metabolism is violated, hair begins to fall out, split and becomes dry. Actually, the lack of iron is very harmful to your health. Therefore, make sure you get enough.

Where to find iron:

  • Fish and meat;
  • Liver;
  • Nuts;
  • Plums, apricots;
  • White bread;
  • Bran;
  • Wheat.

sources of iron

Biotin (or B7 Vitamin)

Biotin (H or B7 vitamin) is a nutrient that helps your body convert food (carbohydrates) into fuel (glucose). In addition, it takes part in absorbing fats and proteins. B7 protects the nervous system, prevents seizures and ataxia and helps muscles stay toned.

Talking about our topic, biotin produces keratin, which is the main component of healthy hair. This vitamin contains sulfur that is needed for head skin to stay in a good condition.

What food contains biotin:

  • Cheese;
  • Chicken;
  • Milk;
  • Eggs;
  • Liver;
  • Tuna and salmon;
  • Yeast;
  • Forest berries.

sources of biotin

Folic Acid

Folic acid is more known as B9 vitamin. Folic acid helps your hair grow faster. B9 fights rare and brittle locks, which lose their strength and begin to fall.

Food with folic acid:

  • Spinach;
  • Avocado;
  • Broccoli;
  • Oranges;
  • Beans;
  • Asparagus;
  • Mangos;
  • Wheat bread.

sources of folic acid


Niacin (aka B3 vitamin) is often used for vitamin deficiency treatment. It helps your blood circulation, meaning B3 takes part in assimilation of all the vitamins. Niacin is used in cosmetology to make hair grow faster and stronger. This acid dilates vessels; therefore, blood begins to circulate more actively, delivering oxygen and nutrients to head skin. After long-term use of niacin, hair is much thicker and stronger.

Where to find B3:

  • Yeast;
  • Cereals;
  • Peanut;
  • Bran;
  • Codfish;
  • Liver;
  • Salmon.

sources of niacin


Riboflavin is a vitamin called B2. Riboflavin also helps blood circulation. The more vitamin you get, the better your hair grow and develop. Moreover, B2 helps our ringlets look shiny and well-groomed.

What contains riboflavin:

  • Cheese;
  • Pork;
  • Seafood;
  • Mushrooms;
  • Eggs;
  • Beef;
  • Lamb.

sources of riboflavin


Zinc is as important for your hair as iron is. It is known that this element is a nice antioxidant, which helps your body get rid of any excess products, such as free radicals. This means the more zinc you consume, the more nutrients can be assimilated. As the result, your ringlets get an optimal condition for its growth.

What products have zinc:

  • Yeast;
  • Sunflower and pumpkin seeds;
  • Beef;
  • Eggs;
  • Nuts;
  • Salmon;
  • Sesame;
  • Pine nuts.

sources of zinc


Sulfur is involved in the formation of keratin, which is needed for creation of connective tissues. As we have mentioned before, keratin stimulates hair growth. The less keratin you have, the sooner your hair will start shedding. Moreover, sulfur is a nice antioxidant. It prevents cells from fast aging and protects it from external harms. Any kind of hair problems can be the result of sulfur lack.

Products that contain sulfur:

  • Beef;
  • Pork;
  • Mutton;
  • River fish;
  • Peas;
  • Eggs;
  • Rabbit.

sources of sulfur


It is known that calcium is very important for health. It takes part in bones formation, straitening them. The same effect there is for hair. With the lack of calcium, your ringlets will become brittle and more likely will fall off. In addition, this element helps assimilating all other vitamins.

Sources of calcium:

  • White beans;
  • Salmon;
  • Sardines;
  • Dried figs;
  • Cabbage;
  • Almond;
  • Oranges.

sources of calcium


Magnesium is involved in the metabolism of proteins, fats and carbohydrates. The lack of magnesium in the body is manifested in the form of fatigue, irritability, loss of appetite and of course hair loss. Just like sulfur, this element helps your body get all the nutrients from food. Therefore, helping your hair look nice and beautiful.

Where to find magnesium:

  • Rice;
  • Lentil;
  • Avocado;
  • Bananas;
  • Cacao;
  • Sesame;
  • Nuts.

sources of magnesium


Copper takes part in tissues breathing and synthesis of new substances. This means every part, every organ of your body needs it. Hair is no exception. Copper stimulates its growth and development. Moreover, with the lack of this material your hair will lose color and start shedding earlier.

What food contains copper:

  • Spinach;
  • Cereals;
  • Potatoes;
  • Liver;
  • Salad;
  • Nuts;
  • Seafood.

sources of copper


Iodine influences hair through the work of thyroid gland. If it does not work fine, hair loss, irritability and fatigue may occur. The lack of iodine is a common and harmful problem for many people. Therefore, it is highly recommended to consume a regular amount of this element every day. Iodine also affects hair color. The less you get, the sooner your hair turns gray.

From where to get iodine:

  • Potatoes;
  • Cranberry;
  • Cod;
  • Shrimp;
  • Tuna;
  • Seaweed;
  • Milk.

sources of iodine


Silicon improves the look of skin, hair and nails. It makes body tissues elastic, allowing them to grow and develop nicely. Moreover, with elasticity silicon brings strength. Therefore, this element is essential for hair health, as it gives everything needed. Combining silicon with all mentioned vitamins is really a power elixir for ringlets.

Where silicon can be found:

  • Wholemeal flour;
  • Black bread;
  • Oats;
  • Barley;
  • Bran;
  • Onion;
  • Tomatoes.

sources of silicon

Vitamin A

This vitamin is a nice source of natural protection for your skin and hair. It prevents any kind of fragility.

Sources of vitamin A:

  • Carrots;
  • Potatoes;
  • Cos;
  • Apricots;
  • Tuna;
  • Pepper;
  • Kale;
  • Cantaloupe melon.

sources of vitamin a

Vitamin B1

This vitamin helps to fight many skin diseases, meaning it protects head skin from any harmful exposures, such as painting and drying.

What products contain B1:

  • Pork;
  • Fish;
  • Nuts;
  • Squash;
  • Beans;
  • Seeds of sunflower;
  • Asparagus.

sources of vitamin b1

Vitamin B6

B6 vitamin affects your epidermis, giving it a nice protection from solar radiation. Therefore, it is really useful for hair health.

Sources of B6:

  • Tuna;
  • Avocado;
  • Bananas;
  • Pistachio;
  • Prunes;
  • Turkey;
  • Sunflower seeds.

sources of vitamin b6

Also find out how some vitamins such as B1, B2, B5, B6, B9, B12, as well as E, K, H, A and C vitamins help to keep your face and body skin young and beautiful.

Now, as we have mentioned all the essential vitamins and nutrients you need to keep your hair healthy, remember, that you need to use them equally often. It is a nice idea to make yourself some kind of a diet and add to the ration as much healthy food as you can. If you want a nice and fast effect (not only on hair, but also on the entire body), combine such diet with some physical activity.


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