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Biotin, or vitamin B7, is the most important vitamin for hair growth. Low levels of biotin can lead to hair loss in addition to skin rashes and brittle nails
Biotin, or vitamin B7, is the most important vitamin for hair growth. Low levels of biotin can lead to hair loss in addition to skin rashes and brittle nails.
Biotin levels may be low if you are:
- Pregnant or breastfeeding
- Taking medications for epilepsy or certain antibiotic
Biotin can be found naturally in the following foods:
- Egg yolk
- Whole grains
- Meat
- Nuts and nut butter
- Mushroom
- Cauliflower
- Banana
6 nutrients essential for hair growth
1. Vitamin B complex
In addition to vitamin B7, riboflavin, biotin, folate, and vitamin B12 are vital for hair growth. These nutrients nourish the scalp and hair follicles. Biotin and riboflavin deficiencies are rare in the United States, as the recommended amount can be obtained through diet.
Foods rich in B vitamins include:
- Eggs
- Whole grains
- Fortified breakfast cereals
- Legumes
- Citrus fruits
- Avocados
- Meat
- Poultry
- Fish
- Liver
2. Iron
Iron deficiency (anemia) can cause hair loss, as iron boosts oxygen circulation to the hair roots. Iron deficiency can occur with menstruation and pregnancy, as well as affect vegetarians.
Good sources of iron include:
- Grass-fed beef
- Clams
- Oysters
- Beans
- Lentils
- Spinach
- Pumpkin seeds
- Sesame seeds
3. Vitamin C
Vitamin C promotes hair growth by preventing oxidation and free radical damage associated with aging and inflammation. It also promotes collagen synthesis, which is critical to hair structure. Since vitamin C increases intestinal absorption of iron, people with iron deficiency should take vitamin C to improve iron absorption in the body.
Foods rich in vitamin C include:
- Green peppers
- Cabbages
- Lemons
- Oranges
- Leafy greens
- Potatoes
- Tomatoes
4. Vitamin D
Although vitamin D is typically associated with bone health, low vitamin D levels are also linked to hair loss, although the exact mechanism by which vitamin D promotes hair health is unknown.
Foods rich in vitamin D include:
- Fatty fish such as tuna, mackerel, and salmon
- Foods fortified with vitamin D such as dairy products, orange juice, and soy milk
- Egg yolk
- Cheese
- Beef liver
5. Zinc
Zinc plays a crucial role in the production of proteins in your hair. Signs of low zinc levels include hair loss and poor wound healing. Since your body does not produce zinc on its own, it is necessary to get it from foods.
Zinc levels are usually low in these conditions:
- Pregnancy or breastfeeding
- Bowel disease or severe diarrhea
- Kidney disease
Zinc can be found in foods such as:
- Shellfish
- Meat
- Beans
- Nuts and seeds
6. Omega-3 fatty acids
Omega-3 fatty acids are critical for scalp and hair health, and omega-3 fatty acid supplements are known to help improve hair density.
Foods rich in omega-3 fatty acids include:
- Fatty fish such as tuna, mackerel, and salmon
- Flaxseeds
- Hemp
- Canola and walnut oils
