5 Essential vitamins plus minerals for hair growth

Essential vitamins and minerals for hair growth: When you think about hair care,  lots of things and treatment in coming in your mind. But we forget the basic things – it is also part of our body. It needs proper nutrients and vitamins to maintain their health.

In this post, I explain those essential vitamins and minerals. All these nutrients are good for hair growth, as well as improve your health too.

Hair loss cause:

Men and women face limited hair loss with age, that is a natural process. But when it starts to excessive hair falls, then one should think about it.

There are several causes for hair loss such as –

  • Medication
  • Infection in scalp
  • Stress
  • Thyroid
  • Menopause
  • Childbirth

some time you may this problem, due to the side effects of hair treatment which you had taken in the past.

You may also like: Effective home remedies for hair loss

Nutritional deficiency

Along with all these causes, one more reason behind hair loss is a vitamin and nutritional deficiency.

According to the study, the primary reason behind hair loss is a nutritional deficiency.

Yes, this is one of the main causes of hair loss. It may happen due to eating the wrong foods that cause a deficiency of certain vitamins and minerals in your body.

To maintain a healthy body and good looking hair, you need the following essential vitamins for hair growth.

Which vitamins are needed for hair growth?

Vitamin A:

The human body needs vitamin A for hair growth – to stay moisturized and regrow hair follicles. Your body needs this vitamin for the growth of cells and tissue. Vitamin A also helps skin glands to produce an oily substance, which known as sebum. It moisturizes the scalp and helps keep hair healthy.

Source of vitamin A: you can eat Sweet potatoes, carrots, pumpkins, spinach, and kale regularly. All these foods are high in beta-carotene, which is turned into vitamin A.

B Vitamin:

Vitamin B is one of the essential vitamins for hair growth. It helps to carry oxygen and nutrients to your scalp, which aids in hair growth.

Foods for B Vitamin: You should include dark leafy green vegetables, whole grains, meat, and seafood in your diet. All these are all good sources of Vitamin B.

Vitamin C:

Your body requires Vitamin C to create collagen.  Collagen is one of the important parts of hair structure, and also helps to prevent hair from aging.

Vitamin C contains a powerful antioxidant that helps to protect against the oxidative stress caused by free radicals. In addition, Vitamin C also helps your body to absorb iron, which is a necessary mineral for hair growth.

Vitamin C rich foods: All citrus fruits are good sources of vitamin C, For example, Lemon, Orange, Strawberries, peppers, and guavas.

D – Vitamin:

According to research, vitamin D deficiency link with alopecia disease, which cause heavy hair loss. This vitamin helps to create new follicles in the scalp where new hair can grow easily.

The primary source of vitamin D is sun rays. The human body produces vitamin D through direct contact with the sun’s rays.

Apart from that few dietary sources also offer Vitamin D. You can consume fatty fish, cod liver oil, some mushrooms, and fortified foods.

Vitamin E:

Vitamin E is an antioxidant that can prevent oxidative stress and increase hair growth, similar to vitamin C.

As per one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.

Vitamin E source: Some of the good sources of vitamin E are Sunflower seeds, almonds, spinach, and avocados.

Which minerals are needed for hair growth?

Along with all these vitamins, few minerals are also required for faster hair growth. you must add Iron and Zinc in your diet.


Iron helps to carry oxygen to your cells. This mineral is important for many functions of the body, including hair growth. Include iron-rich foods in your diets – such as spinach, lentils, eggs, oysters and red meat.

You can read here: 10 Best Iron-rich foods for vegetarian


Zinc deficiency also causes hair loss. It plays an important role in hair tissue growth and repair. Zinc also helps keep the oil glands around the follicles working properly.

Good sources of zinc are pumpkin seeds, lentils, wheat germ, and spinach.


And lastly don’t forget to include enough protein in your diet, because entire hair is made of protein substance. So consuming requires the amount of protein that is important for hair growth.

However, if you fail to get enough vitamins and minerals from your diet, then supplements may be helpful.

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Before taking any supplement please consult with a doctor to determine if you have a deficiency or not. If you aren’t deficient in particular vitamins, then don’t take it, because excess doses may harmful for you.

So natural food is the best source of the vitamins that you need for hair growth. Because you get it from directly natural sources, and free from various chemicals.

I hope you got all the necessary information about the essential vitamins for hair growth. If you have any suggestions you can write down in the comment section. Please, this post with your friends and family.

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