Nutrients for hair health and growth

Nutrients for hair health and growth

Vitamins and minerals play a huge role in our health, hair and scalp. 

Here, you'll find 10 vitamins, minerals and foods that I recommend for hair and scalp health.


  • Iron  

    Iron helps circulation and carries oxygen throughout your body including to your hair's roots. Low iron can cause your hair to shed unnecessarily. My favorite Iron supplement is called Blood builder. It is a plant based iron supplement that actually works. 

    • Spinach
    • Liver and other organ meats
    • Legumes
    • Red meat
    • Pumpkin seeds
    • Quinoa


    • Vitamin c

    Vitamin c is vital to hair growth as it provides collagen to the hair. Collagen provides strength and shine, helping you to retain length and Grow healthy strong hair strands.  

    • Citrus fruits 
    • Bell peppers
    • Strawberries
    • Tomatoes
    • Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
    • White potatoes


    •  Folic acid 

    Folic acid is found in your hair, skin and nails. Its job is to grow healthy cells, including in your scalp which will push out a healthy strand of hair. 


    • Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
    • Beans.
    • Peanuts.
    • Sunflower seeds.
    • Fresh fruits, fruit juices.
    • Whole grains.
    • Liver


    •  Zinc

    Zinc is important for the growth and repair of hair tissue.  Zinc also keeps the oil glands around the follicles working properly. Zinc deficiency can cause hair loss. 

    • Niacin 

    Niacin aids in the stimulation of new hair growth and also promote growth of thicker hair strands. 

    Hair follicles are made of protein, therefore eating protein can have a positive effect on your hair production and growth. Protein is a very important building block for healthy hair. 

    • Lean meats – beef, lamb, veal, pork
    • Poultry 
    • Fish and seafood
    • Eggs.
    • Dairy products – milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)
    • B complex

    The vitamin B complex assists with the production of oxygen-rich red blood cells, which feed hair follicles. Iron is Important for the circulation of oxygen rich blood cells. 

    •  Vitamin A

    Vitamin A supports the secretion of sebum, which is a substance that prevents hair breakage. Too much Vitamin A can cause hair loss as with too much of any supplement. 
    •  Magnesium 

    Magnesium helps with producing protein within the body. Magnesium helps remove calcium buildup in the body which can block the hair follicles causing hair loss. 

    • L-Lysine 

    L-lysine is present in the hair's root and is responsible for the shape and volume of the hair. 

    • Beans, including: kidney beans. navy beans. black beans.
    • Chickpeas and hummus.
    • Lentils.
    • Edamame
    • Spirulina.
    • Fenugreek seed

     If you enjoyed this short, informative read, check out my ebook 




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    1 comment
    • Thank you so much for this information!! I really didn’t know that vitamins play a big role in the growth of my hair, I am aiming for waist length hair! This information will definitely help me get there.

      Yunie on

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