If you are looking for essential vitamins and minerals for hair growth, then leaf through this article which explains the importance of balanced diet for strong hair and provides information on nutrients needed for healthy hair. Scroll down and take a look at the table….
Not only the elderly but the young also are concerned about dry, fragile hair, hair loss and receding hair-line. Increased pollution, stressful hectic life, bad eating and sleeping habits, wrong diet, lack of exercise can affect your health and can result in thinning of hair. If the questions ‘how to stop hair loss’ and ‘how to regrow hair fast’ are swirling in your mind, then you need to know that no hair care products are going to help you unless and until you start following a healthy and balanced diet that contains all the necessary nutrients.
List of Good Vitamins and Minerals for Hair Growth
Actually, consumption of all existing vitamins and minerals through diet is essential for healthy and shiny hair. Deficiency of any vitamin or mineral can lead to mild to severe health complications resulting in hair loss. Following a healthy diet is therefore essential. You should consult your physician before taking any supplements. Nutritional supplements for the treatment of hair loss need to be taken cautiously, as some promote absorption of other nutrients while some inhibit absorption of certain vitamins and minerals.
| Vitamins and Minerals | Health Benefits | Sources |
| Vitamin A or Beta carotene | Antioxidant vitamin, keeps your scalp healthy and moist as it aids in sebum production. | Meat, dairy products, vegetables like carrots, cabbage, spinach, broccoli, cabbage, fruits like peaches, apricots, fish liver oil, etc. |
| Vitamin B3 also known as niacin | Enhances scalp circulation | Fish, beef, chicken, fish, liver, peanut butter, barley, rice bran, wheat bran chicken, turkey, etc. |
| Vitamin B5, also known as Pantothenic acid | Promotes hair growth, good for hair loss prevention. | Egg yolk, milk, liver, kidney, potatoes, whole grains, etc. |
| Vitamin B6 | Enhances the production of melanin which is necessary to get thick hair | Whole grain cereals, egg yolk and organ meats etc. |
| Vitamin B7, also known as biotin | Promotes healthy hair | Whole grains, liver, milk, rice, etc. |
| Vitamin B12 | Helps prevent hair loss | Fish, milk, eggs and chicken, etc. |
| Vitamin C | Antioxidant vitamin, offers healthy and shiny hair | Green leafy vegetables, citrus fruits, potatoes, guava, papaya, broccoli, capsicum, red chillies, etc. |
| Vitamin E | Use of vitamin E for strong, long hair is well-known. It enhances blood circulation in scalp. | Various vegetable oils, wheat germ oil, nuts, seeds, beans, green vegetables, etc. |
| Vitamin Inositol | Necessary for healthy follicles | Whole grains, nuts, seeds, beef liver and heart, wheat germ, soy, eggs, brown rice, wheat bran, cantaloupe, citrus fruits, banana, brewer’s yeast, etc. |
| Calcium | Promotes hair growth | Milk and dairy products, nuts, etc. |
| Chromium | Helps prevent fluctuations in blood sugar levels which do affect the quality and quantity of your hair. | Whole wheat bread, beef, beer, wine, brewer’s yeast, oysters, liver, whole grains, bran cereals, potatoes, etc. |
| Copper | Offers strong and healthy hair, helps prevent hair loss | Shellfish, green vegetables, eggs, beans, chicken, calf’s liver, crimini mushrooms, turnip greens, molasses etc. |
| Iodine | Helps avoid thyroid problems which might lead to severe hair loss. Does not allow your hair to become dry. | Iodized salt is available everywhere. Fish like cod, haddock, cheddar cheese, seaweed, garlic also contain iodine. |
| Zinc | Helps prevent scalp problems and helps avoid hair loss leading to bald patches | Oysters, shellfish, mushrooms, spinach, poultry, eggs, pork, dried fruits, whole grains, red meat, etc. |
| Iron | Necessary to avoid anemia, helps prevent loss of hair. | Wheat bran, sea vegetables, eggs, rosemary, fish, chicken, whole grains, green vegetables, various dried fruits etc. |
| Magnesium | Promotes hair growth | Whole grains, artichokes, bananas, dried figs, green vegetables, nuts, and fish like halibut and tuna, etc. |
| Manganese | Necessary for strong and healthy hair | Whole grains, sesame seeds, banana, eggs, nuts, beans, fish, chicken, spinach, pineapple, raspberries, kale, turnip greens, etc. |
| Potassium | Stimulates hair growth as it enhances circulation | Various fruits like bananas, legumes, potato skin, tomatoes, brown rise, garlic, nuts, dried fruits, raisins, yogurt etc. |
| Selenium | Offers healthy scalp | Shrimp, fish, whole grains, certain meats, broccoli, eggs, oats, tofu, brown rice, cashew nuts, etc. |
| L-Methionine and L-Cysteine | Offers healthy and strong hair, help prevent hair loss | Poultry, yogurt, egg yolks, egg white, Brazil nuts, sesame flour, red peppers, garlic, onions, broccoli, Brussels sprouts, oats, and wheat germ. |
| Sulfur | Offers healthy and strong hair | Bakery products containing whey, cysteine, eggs or enzymes, beans, asparagus, garlic, kale, leeks, eggs, onions, milk, cheese, fish, etc. |
| Silica | Offers healthy and strong hair | Seafood, rice, outer coverings of potatoes, green and red peppers, bean sprouts, cucumber, other green vegetables, etc. |
You should consult your physician before opting for dietary supplements as excessive consumption of any nutrient may result in toxicity and health complications. All vitamins are in fact considered as best vitamins for hair growth. Vitamins and minerals required for hair growth are automatically ingested when you follow a healthy diet regularly.
