Vitamins for Hair Growth: What Works and How to Support with Topical Care

Let’s break down the vitamins and minerals that play a central role in supporting hair health:

1️⃣ Biotin (Vitamin B7)

Perhaps the most famous “hair vitamin,” biotin plays a key role in the production of keratin — the protein that makes up hair, skin, and nails.

• Deficiency signs: Hair thinning, brittle nails, dry skin
• Food sources: Eggs, almonds, spinach, sweet potatoes
• What research says: Biotin deficiency is rare, but supplementation has shown promise in people who are deficient or have brittle hair and nails.

📚 Journal of Clinical & Aesthetic Dermatology

2️⃣ Iron

Iron helps carry oxygen to cells, including hair follicles. Without enough oxygen, follicles can weaken or shift prematurely into the shedding phase.

• Deficiency signs: Fatigue, pale skin, increased hair shedding
• Food sources: Red meat, lentils, spinach, fortified cereals
• Note: Iron deficiency is particularly common in menstruating women.

📚 Harvard Health Publishing

3️⃣ Vitamin D

Vitamin D influences the hair growth cycle, especially the anagen (growth) phase. Low levels have been linked to alopecia areata and other hair loss conditions.

• Deficiency signs: Fatigue, low immunity, thinning hair
• Sources: Sunlight, fortified dairy, salmon, supplements

📚 Cleveland Clinic

4️⃣ Zinc

Zinc contributes to tissue repair and proper function of oil glands around follicles. Deficiency can disrupt the hair cycle and even lead to scalp inflammation.

• Deficiency signs: Hair loss, flaky scalp, poor wound healing
• Food sources: Pumpkin seeds, oysters, cashews, chickpeas

5️⃣ Vitamin A (in moderation)

Vitamin A helps skin glands produce sebum — the natural oil that moisturizes the scalp and supports hair health. But be careful: excessive intake can cause hair loss.

• Food sources: Carrots, sweet potatoes, spinach, liver
• Best tip: Get it from food, not megadose supplements

6️⃣ Protein (yes, it’s vital too)

Hair is primarily made of keratin, a protein. A low-protein diet can halt hair growth and lead to increased shedding.

• Sources: Chicken, fish, legumes, tofu, quinoa