According to Harvard University , there are many vitamins that play a role in hair growth and health. Many of these vitamins can be obtained through a healthy diet, but supplements are also available.
“Your eating habits can significantly affect the health of your hair, and addressing nutrient deficiencies can help you treat and prevent hair loss,” says Harvard Health Publishing, adding that not all vitamin supplements out there will help with hair growth, and that caution should be exercised, as taking too much can have negative consequences.
Additionally, you need to know what’s causing your hair loss (stress, extreme diets, and genetics are some of the causes), as there are causes that can’t be “cured” or reversed, and in those cases, there’s not much you can do to encourage new growth.
Vitamins are connected to hair health and growth, as they can help strengthen the immune system, which, according to Harvard, is necessary for healthier hair. They also help prevent hair loss.
What vitamins help hair growth?
Vitamins such as A, B complex vitamins (such as B12, B2 and B7), C, D, E, iron, selenium and zinc are related to hair rebirth and health, and this is why eating a diet with a good variety of vitamins is important, both for your health and to keep your hair healthy and strong.
Harvard Health recommends three vitamins that are essential for healthy hair growth (but which shouldn’t be overdone). It’s important to keep in mind that hair is affected by a deficiency in these vitamins, which is why supplementation is recommended if you’re not getting them through your diet.
- Vitamin D helps create cells that become hair follicles and also promotes bone and immune system health.
- Iron, which helps carry oxygen to hair follicles so hair can grow.
- Vitamin C is necessary to absorb iron from the diet.
What can you eat and drink to get these essential vitamins?
The best thing you can do is seek out this variety of vitamins through a healthy diet, and to do so, you must make wise choices about the foods you eat every day. According to Healthline, what you eat can help improve the health of your hair and can also be a great ally for faster growth.
- Egg: Eggs contain protein and biotin, which are essential nutrients for overall health, but also for hair. Protein is important because hair follicles are made of protein, while biotin aids in keratin production.
- Red fruits: Red fruits contain antioxidants and help with collagen production, and they also contain vitamin C. All of this helps protect the follicles from free radicals and strengthens the hair.
- Spinach: Spinach contains vitamins A, C, and iron, which Harvard says are essential for healthy hair and growth. Iron helps transport oxygen to your cells and improves your metabolism.
- Fatty fish: Fish like salmon contain omega-3s and protein, both of which help hair growth.
Other things you can eat (because a good diet is better than resorting to supplements), according to Healthline , are sweet potatoes , which contain beta-carotene, avocado , which contains healthy fats and vitamin E, walnuts , which contain vitamin E, B, zinc and healthy fats, or beans , which contain protein, zinc and more nutrients.