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    The Best Ingredient for Hair – Vitamins and Supplements

    Feb 20, 2022

    From ancient times, beautiful, shiny, and long hair has been linked with beauty. Like our body, the hair also needs dietary components (proteins, fatty acids, carbohydrates, vitamins, and minerals) for health.

    A diet including all essential components in the right balance promotes hair growth and repair [1]. The same is with vitamins and supplements. Your diet and hair care products should be rich in vitamins. Vitamin A promotes strong and healthy hair, vitamin B support keratin production and overall hair cycle, and zinc is for protein building and tissue growth.

    Vitamins and supplements for hair:


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    Following are the vitamins and supplements essential for hair growth

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    Vitamin B Complex: Vitamin B complex is a group of vitamins containing vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin or Vitamin H), B9 (Folic acid), and B12 (Cyanocobalamin). All B vitamins are essential for the healthy growth of the body. The deficiency of Niacin, Folic acid, and biotin can deteriorate hair health resulting in hair damage[2].

    Biotin: is the most important vitamin for hair. It promotes healthy hair, skin, and nails[3] and strengthens the keratin infrastructure of hair. Biotin also regulates blood sugar levels and is involved in significant hair growth.Other B vitamins help in oxygen delivery to the scalp by promoting red blood cells production. The sources of vitamin B are whole grains, meat, fish, dark leafy vegetables, and nuts.

    Vitamin A: Vitamin A is essential for the growth of all body cells, including hair follicle stem cells[4]. Vitamin A improves blood circulation helping to deliver nutrients to the hair.

    Vitamin D: Although the effect of vitamin D on hair growth is still unknown, low levels of this vitamin are related to alopecia (a medical condition of excessive hair loss). Vitamin D promotes the production of new hair follicles that make your hair look thick and strong.

    Vitamin C And Vitamin E: Thanks to their antioxidant properties, both vitamins protect the scalp against the attack of oxygen-free radicals that promotes hair loss over time. Vitamin C is also essential for collagen production that helps hair to grow healthy and strong.

    Zinc: Zinc has different functions in hair growth. It promotes protein building, hair tissue growth, repair of hair follicles and supports the proper functioning of oil-secreting glands in the scalp.

    Iron: As we all know, iron is essential for the production of red blood cells. Red blood cells (RBCs) carry oxygen to the body cells to provide nutrients for their growth. Iron-rich foods are spinach, meat, animal liver, and lentils.

    Proteins: Proteins are essential for the optimum growth of skin, hair, and nails[5]. Dietary protein keeps your hair growth by increasing the length of the anagen phase.

    Final words: It is always the best idea to get vitamins from the diet. But if you fail to maintain optimum levels of these ingredients, you can go for vitamin and mineral supplements.

    But be mindful before taking a supplement as an abnormal level of any essential ingredient can cause toxicity. Hence consult with your doctor first. He will tell you the best ingredient you need.


    1. Trüeb, R.M., Effect of ultraviolet radiation, smoking and nutrition on hair. Curr Probl Dermatol, 2015. 47: p. 107-20.
    2. Finglas, P.M., Dietary Reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin and choline. 2000.
    3. Trüeb, R.M.J.I.j.o.t., Serum biotin levels in women complaining of hair loss. 2016. 8(2): p. 73.
    4. Everts, H.B., Endogenous retinoids in the hair follicle and sebaceous gland. Biochim Biophys Acta, 2012. 1821(1): p. 222-9.
    5. Titi-Lartey, O.A. and V. Gupta, Marasmus. 2020.