Vitamins and Nutrients to Support Healthy Hair and Hair Growth

Feb. 20, 2024

Maintaining a head full of healthy hair is a goal many people struggle with, especially during the aging process or cancer treatment. Studies have shown that the quantity and quality of hair are closely related to an individual’s health and nutritional state. Your hair consists of two structures: the hair shaft and hair follicle. The hair shaft is the visible part of your hair, whereas the hair follicle cannot be seen and is located underneath the skin on your scalp. Your scalp holds about 100,000 hair shafts in a variety of stages of hair growth. 

There are four phases of hair growth:

  • Anagen (growth) phase

  • Catagen (regression) phase

  • Telogen (rest) phase

  • Exogen (shedding) phase

The majority of the hair shaft consists of protein, specifically keratin, which is why consuming enough protein in your diet is crucial for the production of healthy hair. It’s also important to provide an ample supply of vitamins, nutrients, and trace metals to help aid in the energetic metabolism of the hair follicle, which supports hair growth and overall health. While genetics and age play a major role in predisposition to hair loss, other lifestyle factors like exposure to stress, diet, sleep quality, smoking, alcohol, pollution and other environmental toxins, ultraviolet (UV) rays, and electromagnetic radiation, can directly and indirectly affect hair quality and growth. Although there are a variety of topical solutions on the market to aid in hair growth, there are many steps you can take to support hair health that lie within, namely diet. 

Several studies have shown the influence of micronutrients on genetic expression, gene interaction, gene response to inflammation, immunity, antioxidant activity, and aging. Studies have also established that macro and micronutrients have a direct role in restoring hair growth, supporting the action of one another, and influencing stem cell function.

Vitamins and Nutrients that Support Hair Growth: 

  • Omega-3 and omega-6 fatty acids

  • Amino acids

  • Vitamin A

  • Vitamin B

  • Vitamin C

  • Vitamin D3

  • Vitamin E

  • Beta carotene

  • Amino acids

  • Zinc

  • Selenium

  • Iron

  • Copper

Foods to Eat for Healthy Hair Growth:

  • Avocado

  • Salmon

  • Eggs

  • Nuts 

  • Seeds

  • Legumes  

  • Dark Leafy Greens

  • Yogurt

  • Blackberries

  • Ginger

If you’re experiencing hair loss, consult with your primary care provider about your options. 

Sources: 

NIH: The Role of Vitamins and Minerals in Hair Loss: A Review

NIH: “Let Food be Thy Medicine”: Value of Nutritional Treatment for Hair Loss

NIH: Influence of Nutrition, Food Supplements and Lifestyle in Hair Disorders

 

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