If you lack of nutrients, you could benefit from eating foods rich in specific vitamins for hair growth and thickness. Key vitamins for hair growth are vitamins A, C, D, E, and all the B-vitamins, as well as zinc, and iron are beneficial for healthy hair.
What causes hair loss?
There are many causes for hair loss. Nutritional deficiencies, illness, infections, medication, emotional & physiological stress, and hormonal imbalances are only a few.
If you lose hair due to nutritional deficiencies, eating foods rich in certain vitamins and minerals can help your hair regrow and thicken! On the other hand, if your hair falls for another cause, there is no evidence that eating foods high in certain vitamins and minerals can really help your hair grow thicker and stronger.[1]
Vitamin A for hair growth
Vitamin A is important for healthy hair, as it’s a vital nutrient for cell growth. After all, hair is the fastest growing tissue in the human body, second only to bone marrow.
Moreover, vitamin A is a key factor for boosting the natural synthesis of collagen! Collagen is the most abundant protein in the body. Also, collagen is important for thick and healthy hair, as it prevents hair follicle damage and protects the skin near the hair roots.
There are 2 dietary forms of vitamin A. The 1st is called preformed vitamin A. It’s the type of vitamin A that comes from animal sources. The 2nd is called provitamin A and comes from plants.
You should take vitamin A supplements only after consulting your healthcare provider. Too much vitamin A may be dangerous. It can even cause hair loss.[1]
On the contrary, eating plant-based foods won’t cause vitamin A toxicity. Furthermore, plants are the best sources of antioxidants, compounds that are beneficial for the hair. The best plant-based sources of vitamin A are sweet potatoes, carrots, turnip greens, dandelion greens, moringa powder, spinach, and many more. See the whole list here.
B-vitamins for preventing hair loss
Studies have shown that vitamins B2, B7, B9 & B12 are important for strong and thick hair. So, we should eat foods rich in:[2]
- riboflavin (or vitamin B2)
- biotin (vitamin B7)
- folate (vitamin B9)
- vitamin B12
Vitamin C for hair growth and thickness
Another vital vitamin for strong and thick hair is vitamin C. First, vitamin C is essential for iron absorption. Iron deficiency has been linked to hair loss! Moreover, vitamin C is important for the natural production of collagen. In addition, vitamin C is a powerful antioxidant. Antioxidants fight oxidative stress. Oxidative stress has been linked to hair loss.
Only plants are good sources of vitamin C, though.
Vitamin D prevents hair loss
According to studies, vitamin D deficiency has been linked to increased risk of hair fall. Most noteworthy, vitamin deficiency is pretty common.
Vitamin E stimulates hair growth
Vitamin E may prevent hair loss, as it’s one of the most powerful antioxidants! Moreover, vitamin E can stimulate hair growth. People suffering from hair loss, started growing back hair, after the application of vitamin E. One of the richest foods in vitamin E is almonds.[3]
Omega-3s promote hair growth
According to studies, eating foods rich in omega 3 fatty acids is good for your hair. Participants had thicker hair after 6 months, after taking omega-3 supplements! Actually, there are only a few foods high in omega-3s.
Iron deficiency may cause hair loss
The most common nutritional deficiency in the world is iron deficiency. Especially, for women. Many studies have shown that iron deficiency is a common cause of hair loss. Beans (e.g. lentils), seeds (e.g. pumpkin seeds), nuts (e.g. walnuts), and certain fruits (e.g. dates) are good sources of iron. In many cases, iron supplementation is recommended, though.
Zinc is necessary for hair growth
Hair fall can be a sign of zinc deficiency! In this case, zinc supplementation can help hair regrow! Researchers showed that zinc supplementation can be an inexpensive way to stimulate hair growth, even when other traditional therapeutic methods had failed. However, we can get high amounts of zinc from food as well.[4]
