Date 23 May 2025
Few things can rattle your self-esteem and noticing more hair in your brush or on your pillow is one of them. Whether it’s gradual thinning, sudden shedding, or stunted growth, hair issues often lead us down a rabbit hole of treatments, shampoos, and supplements. Amidst the flood of advice, one factor consistently backed by science is the role of nutrition. Vitamins and minerals may not be the most obvious solution, but they play a powerful part in supporting hair health from within.
While genes, hormones, and lifestyle factors influence your hair’s condition, nutritional deficiencies are a common and often overlooked contributor. In this article, we’ll discuss what science says about the Vitamins and minerals for hair growth, whether supplements are worth it, and how to know what your body really needs.
Hair is considered a non-essential tissue by the body. That means when your nutrient intake is low or unbalanced, your body redirects resources to critical organs, like your heart and brain, before supporting hair growth. The result is visible in the form of weakened follicles, slowed hair production, and eventually, increased shedding or thinning.
This makes hair health a potential early indicator of nutritional deficiency. Researchers have found strong links between poor intake of certain vitamins and minerals and various forms of hair loss, including telogen effluvium, alopecia areata, and even male/female pattern baldness.
While many nutrients support overall wellness, a handful have been specifically linked to the strength, density, and rate of hair growth. Here's a deeper look:
1. Vitamin A
Vitamin A is involved in cell regeneration and helps skin glands produce sebum, which keeps the scalp moisturized. However, too much vitamin A can actually trigger hair loss, so balance is key.
Sources of Vitamin A: Sweet potatoes, carrots, spinach, kale
2. B Vitamins
B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Biotin (B7) is especially popular in hair supplements. For most healthy individuals, extra biotin doesn’t boost hair growth. However, in cases of deficiency or certain medical conditions, supplementation can help
Sources of Vitamin B: Whole grains, eggs, nuts, leafy greens
3. Vitamin C
Vitamin C is a powerful antioxidant that protects hair follicles from damage by free radicals. It also helps your body absorb iron, a mineral vital for hair growth.
Sources of Vitamin C: Citrus fruits, strawberries, bell peppers
4. Vitamin D
Low levels of vitamin D have been strongly associated with alopecia areata, an autoimmune form of hair loss. While the exact mechanism is still under research, it is believed to influence follicle cycling.
Sources of Vitamin D: Sunlight, fatty fish, fortified foods
5. Vitamin E
Like vitamin C, vitamin E reduces oxidative stress. Some studies have shown improved hair density in people supplementing with it, but again, only in those with deficiency.
Sources of Vitamin E: Sunflower seeds, almonds, avocados
In addition to vitamins, several minerals are essential for maintaining strong, healthy hair. Let’s explore the key players.
1. Iron
Iron is vital for red blood cell production, which in turn delivers oxygen to hair follicles. Iron deficiency anemia is one of the most common causes of hair shedding, especially in women.
Sources of Iron: Red meat, lentils, beans, spinach
2. Zinc
Zinc plays a crucial role in hair tissue growth and repair and helps keep the oil glands around follicles working properly. Deficiency can lead to hair loss, but too much zinc can also be harmful.
Sources of Zinc: Pumpkin seeds, beef, chickpeas, oysters
3. Selenium
Selenium contributes to the production of selenoproteins, which play a role in antioxidant defense and hair follicle development. Though deficiency is rare, it can still impact hair health.
Sources of Selenium: Brazil nuts, eggs, sunflower seeds
4. Folic Acid
Also known as vitamin B9, folic acid assists in DNA synthesis and red blood cell formation, both of which are necessary for follicle health.
Sources of Folic Acid: Leafy greens, legumes, fortified grains
Walk into any pharmacy and you’ll find rows of hair vitamins promising longer, thicker locks. Most of these products combine multiple nutrients along with herbal extracts and amino acids. While they seem like a convenient fix, the scientific consensus is clear: supplements only help when you are deficient. Without any deficiency, you get little or no benefit. Over-supplementation or too much of certain nutrients can even be harmful and increases the risk of toxicity (especially Vitamin A, Zinc, and Iron).
For most people, focusing on a balanced, nutrient-dense diet is far more effective, and safer, than self-prescribing supplements. Eating a rainbow of colorful, whole foods is usually enough to meet your body’s nutritional needs and promote overall wellness—including hair growth.
Hair loss can be caused by many factors, including genetics, stress, hormonal changes, and medical conditions. If your hair loss is sudden, severe, or accompanied by other symptoms (like fatigue or brittle nails), it’s best to consult a healthcare provider or dermatologist. They can:
Test for deficiencies (iron, vitamin D, thyroid issues, etc.)
Provide guidance on safe supplementation, if needed
Explore medical treatments like minoxidil, PRP, or GFC therapy
Hair loss is often a complex issue that doesn’t have a one-size-fits-all solution. Personalized medical evaluation is the key to finding the right approach and vitamins and minerals for hair growth.
Healthy hair starts with a healthy body. Focus on a balanced, nutrient-rich diet, and address any underlying health issues. Supplements can help if you have a diagnosed deficiency, but they’re not a magic bullet for everyone. Most importantly, if you’re worried about hair loss or growth, talk to an expert who can provide personalized advice and peace of mind.
Curious about which nutrients might be missing from your diet or what’s causing your hair concerns? Talk to our experts at Eternelle Aesthetics for a personalized assessment that can help you grow your healthiest hair yet! Book your consultation today!
