13 Essential Healthy Hair Vitamins & their Foods List
Looking to up your hair health game and introduce the right vitamins for healthy natural hair growth? Are you struggling with vitamin deficiencies that are causing hair loss and not sure of the right foods to get your nutrients back on track?
We countdown the 13 essential vitamins needed for hair growth as well as their 5 corresponding foods to introduce into your diet.
The 13 top vitamins for healthy natural hair growth are: –
*Pssst, Read up on our Ultimate Guide: 17 Super Foods to Combat Hair Loss.
1. Iron
Hair growth happens when oxygen is supplied to the hair follicles through the small blood vessels of the scalp, thus stimulating hair growth. The haemoglobin found in Iron is responsible for transporting this oxygen to the scalp.
🌺 Good sources of Iron are: –
- Spinach
- Red meat
- Liver
- Lentils
- Baked potatoes
Want to up your Iron levels via diet? These Foods Rich in Iron for Hair Growth are a must-add to your daily diet.
2. Biotin
Biotin is key for healthier hair, as it strengthens hair. If you are deficient of biotin, then upping your biotin levels will ensure healthier, stronger hair.
However, if you are not deficient, then taking biotin supplements will not necesarily promote additional hair growth over and above your normal rate of growth.
🌺 Good sources of Biotin are: –
- Egg yolk
- Sweet Potatoes
- Broccolli
- Avocados
- Sunflower seeds
3. Zinc
Hair is made up of protein and Zinc is one of the minerals necesary for combining keratin (a protein that makes up hair).
🌺 Good sources of Zinc are: –
- Pomegranate
- Oysters
- Chickpeas
- Cashews
- Pork
4. B Complex
B Complex vitamins are beneficial for hair growth because they help with generating new cells, which is key for promoting hair growth.
🌺 Good sources of B Complex are: –
- Salmon
- Tuna
- Millet
- Oranges
- Turkey
5. Vitamin A
Vitamin A helps promote the production of sebum by the hair follicles, which promotes a healthy scalp and also nourishes the hair follicles.
🌺 Good sources of Vitamin A are: –
- Squash
- Goat Cheese
- Butter
- Kale
- Romaine Lettuce
6. Vitamin B6
Vitamin B6 converts the food we eat into the energy needed to rejuvenate the body. In this way, Vitamin B6 is needed for healthy, growing hair. It also helps balance the sebum secreted by the scalp – making it key for a healthy scalp.
🌺 Good sources of Vitamin B6 are: –
- Chicken breast
- Marinara spaghetti
- Salmon
- Cottage Cheese
- Pistachio
7. Vitamin E
Vitamin E helps with the flow of blood to the scalp, thus helping to stimulate hair growth. It also gives hair sheen and lustre and helps with scalp health.
🌺 Good sources of Vitamin E are: –
- Red bell peppers
- Beetroot
- Kiwi
- Peanut butter
- Sunflower seeds
8. Folic acid
Folic acid is needed for healthy cell growth, and so is critical for the health of your hair.
🌺 Good sources of Folic acid are: –
- Asparagus
- Black-eyed peas
- Papaya
- Kidney beans
- Bananas
9. Iodine
Iodine regulates the thyroid responsible for the hair growth cycle. making it essential for healthy hair.
🌺 Good sources of Iodine are: –
- Seaweed
- Prawns
- Iodized salt
- Enriched bread
- Cod
10. Vitamin C
Vitamin C aids in the absorption of Iron (which is key for hair growth), as well as ensures adequate blood supply to hair follicles.
🌺Good sources of Vitamin C are: –
- Guava
- Citrus fruits
- Blackcurrant
- Tomatoes
- Grapefruit
11. Selenium
Selenium has anti-oxidant properties and helps maintain a healthy scalp and the health of your hair.
🌺 Good sources of Selenium are: –
- Ham
- Brown rice
- Mushrooms
- Oatmeal
- Spaghetti noodles
12. Magnesium
Magnesium helps maintain hormonal balance which is key for hair growth and improves blood circulation to the scalp.
🌺 Good sources of Magnesium are: –
- Edamame beans
- Dark chocolate
- Chia seeds
- Pumpkin seeds
- Tofu
13. Vitamin B12
Vitamin B 12 helps produce red blood cells which is needed to repair and grow hair follicles.
🌺 Good sources of Vitamin B12 are: –
- Beef
- Swiss cheese
- Organ meats (liver & kidney)
- Mussels
- Nutritional yeast
Bonus: Vitamin D
Vitamin D helps with the cell rejuvenation needed for hair growth.
🌺 Good sources of Vitamin D are: –
- Cod liver oil
- Shiitake mushrooms
- Egg yolk
- Salmon
- Fortified orange juice
Get the 411 on Vitamin D & Healthy Natural Hair to get the most out of your hair journey.
How do you make sure that your nutrient levels are right? Sound off in the comments below and let’s know how you manage your nutrient levels.
And until the next time lovely ladies, happy naturaling!
