12 Essential Nutrients For Hair Health

12 Essential Nutrients For Hair Health

August 26, 2021 1 By Marriam

When it comes to your hair there’s several things that you can do to make it healthier thicker and even grow faster. Such as hair mask and other topical treatments. But the truth is that there’s no topical treatment that’s going to work for you in the long term. If you have an underlying nutritional deficiency that’s linked to hair loss and hair damage. And so that’s what we’re going to cover in today’s article. We are gonna talk about the nutrients that are absolutely essential for your hair health. And foods from which you can get them. So let’s begin.

1. Zinc

Zinc is an essential nutrient for hair growth and body needs it to store for physiological responses. It maintains the function of sebaceous glands on the scalp and repairs hair damage. Zinc levels are lower in the blood of men experiencing male pattern baldness. But a deficiency can lead to hair loss.

Food Sources

The best food sources for this mineral are nuts, pumpkin seeds, beef, eggs, dairy, meat, and shellfish. You can also eat legumes, potatoes, green beans, dark chocolate and whole grains to increase its levels in your body. It is also available in the form of tablets, capsules and tonic.

2. Omega-3 Fatty Acids

Omega-3s are found in the cell membranes of your scalp’s skin. And in the natural oils of scalp that the hair produce to stay hydrated. Getting enough of these essential fatty acids can help hair grow and prevent dry scalp. And help your hair grow and shine.

Food Sources

Eating wild salmon and other fatty fish like striped sea bass or mackerel twice a week will ensure a healthy dose of omega-3s. And if you’re not a fan of fish, incorporate some plant-derived sources into your diet. Like flax seeds, walnuts, soybeans and canola oil.

3. Biotin

Biotin is known as the “hair growth vitamin.” It is one of the 12 vitamins in the vitamin B family. A study was conducted to evaluate the effectiveness of biotin in hair growth. Results showed that people with poor hair and nail growth exhibited improvement after receiving biotin. Biotin deficiency may cause uncombable hair among children. Other symptoms include thinning hair and hair loss all over the body.

Food Sources

Foods Rich in Biotin include mushrooms, avocados, eggs, peanut butter, sunflower seeds, sweet potatoes. And nuts like walnuts and almonds.

4. Iron

Iron is an essential nutrient for hair. It supports metabolism as it helps red blood cells carry oxygen to the tissues. Therefore, it is necessary for the growth, development, and cellular functioning of your body. Research shows that 30% of women experience persistent hair shedding and reduced hair volume due to depleted iron stores in the body.

Food Sources

Some of the best food sources of iron are breakfast cereals, lentils, kidney beans, spinach, raisins, apricots and tofu.

5. Vitamin C

Vitamin C, also known as ascorbic acid can aid in production of collagen. Which is an important part of your hair’s structure. It aids the production of antioxidants that fight free radicals. It also helps in the absorption of iron, an essential mineral for hair growth. You can also say that vitamin C is a hero vitamin due to its incredible benefits. It also prevents your hair from ageing faster.

Food Sources

Some good food sources of this vitamin are citrus fruits like lemon, oranges, tomatoes, broccoli, cauliflower, peppers, spinach, guava and parsley. It is also available in the form of Vitamin C capsules and tablets.

6. Water

While your locks are made primarily of protein, they’re also made of water. And need to maintain their moisture to avoid dryness and breakage. You can turn to leave-in conditioners or other hydrating products to soften strands. You should also make sure you’re replenishing yourself by drinking plenty of water each day. Therefore eating water-rich fruits and vegetables helps hydrate your mane as well. Apart from being good for your hair, water is also essential nutrient for hair as well as for a wide range of bodily functions.

7. Vitamin A

Vitamin A is one of the four fat-soluble vitamins. Studies show that it plays an important role in the development of tissues. Including skin, hair, and sebaceous glands. So sufficient vitamin A intake results in optimal sebum production. Which helps moisturize the scalp for healthy hair growth. Deficiency of this vitamin may lead to alopecia, which is a condition that causes hair to fall out in small patches . Although it is important to get enough vitamin A, excess of it can also reduce the number and length of hair follicles. And lead to hair loss.

Food Sources

Some foods rich in this vitamin are sweet potatoes, carrots, milk, spinach, dried apricots and mangoes.

8. Vitamin B12

Vitamin B12 plays a vital role in the formation of red blood cells. And these red blood cells carry oxygen to all body tissues, including the hair.

Studies show that there is potential for optimal hair growth if the vitamin B12 levels are within the normal range.

Food Sources

Foods rich in this Vitamin are cheese, whey powder, milk and yogurt.

9. Protein

While most people associate protein with muscle growth and development, it’s also what makes up most of your hair. It is a macronutrient, which means that, unlike vitamins and minerals, your body requires large amounts of it. Therefore If you don’t get much protein through your diet you’ll experience hair loss. So try protein powder. This will ensure you’re giving your body what it needs to help support strong muscles, hair, and nails.

10. Folate

Folate is a water-soluble B vitamin that is used in dietary supplements. It helps generate red blood cells. This ensures transportation of oxygen to all the tissues, including those that build hair. Therefore, it is responsible for rebuilding hair follicle cells and preventing graying of hair and hair fall.

Food Sources

Foods rich in folate are kale, spinach, black-eyed peas, lettuce, green peas, white beans, asparagus and beets.

11. Collagen

You probably have heard of people who drink collagen for better skin, but the ingredient may also benefit your hair. And it is even believed that eating more collagen may transfer to hair and scalp health. Therefore the more collagen you have, the more youthful your skin will feel and appear, and the healthier your hair will be.

12. Silica for Hair Health

Silica’s role for hair health is two-fold. Firstly, it helps with female hormonal balance, one of the biggest factors for hair loss and the thinning of hair. It also prevents hair thinning, restores vitality and even addresses hair loss. Therefore making it one of the essential nutrients for hair health. without the need for hormone-mimicking herbs. Silica also plays a key role in transporting nutrition to hair. And this ensures that the hair follicles are supplied with all the vital minerals necessary for hair growth and vitality.

You can find silica in hair supplements listed as horsetail or bamboo extract. Horsetail has less silica than bamboo, so you wanna go for the bamboo kind whenever possible. Bamboo also contains biotin, which we already know is a key player in the hair growth game.


While these vitamins and minerals are essential nutrients for hair growth, they are equally important for the healthy functioning of your body as well. And their deficiency can be really harmful. Therefore, it is necessary that these essential nutrients for hair should be obtained through diet or supplements.