Essential Nutrients and Dietary Choices for Healthy Hair

• 03/01/2025 21:11



The timeless adage “beauty stems from within” is particularly relevant when considering the health of our skin, as numerous studies have highlighted the link between a nutritious diet and radiant skin. However, what we ingest can also significantly impact our hair, and there are numerous foods that are particularly beneficial for maintaining healthy hair.

Essential Nutrients and Dietary Choices for Healthy Hair

“If you take proper care of yourself by staying well-hydrated, ensuring adequate sleep, exercising regularly, and ensuring you get essential vitamins and minerals through your diet or supplements, your hair will reflect this with a natural shine and the ability to grow long,” asserts Dr. Angela Phipps, a board-certified hair restoration surgeon and the medical director for HairClub in Raleigh, North Carolina.

While dietary changes won't instantly transform your hair (many factors, including hair care routines and genetics, play a role), they can certainly improve the overall health and strength of your hair, enhancing its shine and radiance. Here, we delve into the key nutrients and ideal foods for promoting healthy hair. (Bonus: they all offer excellent health benefits as well.)

Vitamin A

Vitamin A aids your glands in producing sebum, a natural oil that moisturizes the scalp, fostering healthy hair growth and preventing dull hair. (Think of it as a natural conditioner.) Some of the best sources of vitamin A include animal products such as milk, eggs, yogurt, and cod liver oil. Additionally, beta-carotene, which the body converts into vitamin A, is another crucial nutrient to incorporate into your diet. You can find it in vegetables like sweet potatoes, spinach, kale, and carrots.

Related: Effective Products, Ingredients & In-Office Procedures That Treat Thinning Hair

Biotin

Biotin is the vitamin most commonly associated with healthy hair, and research has even linked a deficiency in this B vitamin to hair loss. “If there is a true biotin deficiency, which is rare as it naturally occurs in many foods, biotin supplementation can certainly help restore hair health,” notes Dr. Phipps. You can find biotin in eggs, almonds, sweet potatoes, and spinach, all of which are excellent for promoting strong hair.

B Vitamins

“B vitamins play a role in the production of red blood cells, which transport oxygen and nutrients to the scalp and hair follicles,” explains Dr. Phipps. Good sources of B12 are usually found in animal products, so vegetarians, vegans, or those following a plant-based diet may need a B12 supplement. You can find B vitamins in whole grains, seafood, meat, almonds, and dark leafy greens.

Vitamin C

Oxidative stress caused by free radicals can impede hair growth and accelerate hair aging. Vitamin C, a powerful antioxidant, can help prevent this process. “Vitamin C is also essential for the production of collagen, a key component of hair structure,” says Dr. Phipps. “Moreover, vitamin C aids in the absorption of iron, a mineral crucial for hair growth.” You can find vitamin C in citrus fruits, guavas, strawberries, and peppers.

Vitamin D

A deficiency in vitamin D can lead to hair thinning and loss. Exposure to sunlight (studies suggest about 13 minutes of midday sun) can help your body produce its own vitamin D without needing to alter your diet. You can find vitamin D in cod liver oil, fatty fish, and mushrooms.

Vitamin E

Vitamin E helps protect against oxidative stress, which can cause hair loss, and vitamin E supplements have been shown to improve hair growth in those experiencing hair loss. You can find vitamin E in spinach, sunflower seeds, avocados, and almonds.

Related: The Best Shampoos to Use After Your PRP Scalp Treatment, According to Dermatologists

Iron

“Iron is a vital mineral for hair growth, as it helps red blood cells deliver oxygen to the hair follicle cells,” comments Dr. Phipps. Studies have shown that iron deficiency is a cause of hair loss, particularly in women. You can find iron in red meat, eggs, oysters, clams, spinach, soybeans, and lentils.

Zinc

“Zinc contributes to hair tissue growth and repair and ensures the oil glands around the hair follicle function correctly,” explains Dr. Phipps. “A zinc deficiency can lead to hair loss.” You can find zinc in beef, pumpkin seeds, spinach, oysters, and lentils.

Protein

Protein is a fundamental building block for bones, muscles, skin, and, of course, hair. “Consuming sufficient protein is crucial for healthy hair and hair growth, as hair is almost entirely composed of protein, specifically keratin,” explains Dr. Phipps. Low-protein diets can result in dry, brittle hair and potential breakage. You can find protein in meat, fish, eggs, nuts, Greek yogurt, legumes, and chickpeas.

Omega-3 Fatty Acids

One study found that supplementation with omega-3 and omega-6 fatty acids improved both hair loss and thinning in women. Another study indicated that these fatty acids, along with other nutrients, could be beneficial for treating androgenetic alopecia. By nourishing the hair follicle and providing anti-inflammatory effects, these healthy fats can promote healthy hair growth and are also important for a healthy scalp. You can find omega-3 fatty acids in flaxseeds, chia seeds, and sardines.

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