vitamins for hair growth
vitamins for hair growth

What vitamins are best for hair growth?

Episode 113: What Vitamins Help Grow Hair ?

By Akira

Hey everybody! We will be talking about what are the best vitamins for hair growth. Now I had mentioned in “Episode 112: Why Should You Trim Your Hair!” I am currently taking Spring Valley Biotin 10,000 mcg with Keratin 100 mg (Spring Valley Biotin 10,000 mcg with Keratin 100 mg), Episode 113: What Vitamins Help Grow Hair Now let me address a common misconception that is rarely addressed but is the reason most people stop there vitamin regiment. I have heard this statement so many times “I didn’t notice any difference so I stopped taking them”. The first question I normally ask when this is the answer, “O um about a week to a month” I reply that is not enough time for you to grow even a ½ inch to really make a sound assessment. Our generation is pledged with this instant gratification need. Let me make this clear what you intake into your system can become a huge factor as to why your hair growth is slow. You cannot take vitamins and consume large amounts of processed foods and use hair products heavy with man made chemicals and expect to see healthy hair sprout out. These factors slow the body’s natural system.

Now for your body to really take advantages of the vitamins being taken you need to regulate your diet so that the body will be able to absorb and produce healthy skin, nails, and hair. I would like to give you fair warning the vitamins effect all the hair on your body, yes that’s right ALL of the hair on your body will began to grow at a faster rate. So make a conscious choice of yes I can accept this factor because I want shinier longer hair. Now that I have provided some overall information about how to get the most out of the vitamins that you want to take. I will list vitamins that are great for hair growth and what they do.

    List of Vitamins that Promote Hair Growth

Iron: Women typically aging from 18-45 or those who don’t eat a lot of red meat tend to be deficient in iron. Even those who aren’t anemic can also have low iron levels. Iron carries oxygen to hair and promotes growth. However, it is very important to discuss with your physician about how much iron (or any mineral) you should take every day. Iron-rich foods include, egg yolks, lentils, spinach and chicken.

Vitamin D: This is important for hair follicle cycling, especially for individuals who live in northern parts of the United States and European countries where sunlight is limited. A supplement is also prescribed as a treatment for atopic dermatitis like eczema. Salmon, mushroom, beef liver and grains are great alternative sources of vitamin D.

Zinc: Heavy exercisers and sweaters tend to lose significant amounts of zinc. To regain this hair growth mineral, consume 15-30mg daily or munch on high-zinc foods like lamb, turkey, pumpkin seeds and chocolate.

B-complex Vitamins: Biotin, niacin and cobalamin are among the most popular B-complex vitamins that help restore shine and thickness to strands. Load up on whole grains, eggs, avocados and legumes, as they are some of the best food sources for B-complex vitamins. Some even believe that biotin can slow down age-related graying.*


One of the most commonly known vitamins to promote strong hair is biotin, a B-complex vitamin that is sometimes referred to as Vitamin H. Biotin promotes healthy hair by increasing the hair’s elasticity and protects against dryness, which also helps prevent breakage.*

Vitamin A

Vitamin A is a commonly known antioxidant also known as retinol. Its function is mainly to promote eye health*; however, it’s also widely used as a means to promote healthy hair. Vitamin A helps to produce healthy sebum, an oily substance secreted by the scalp, which keeps hair from drying out and breaking off.* In addition, Vitamin A fights free radicals that weigh your hair down.*

Vitamin A is found in the following foods:
• Cod liver oil
• Krill oil
• Carrots
• Spinach
• Peaches

While Vitamin A is essential to healthy hair, you must exercise caution, as too much Vitamin A can lead to toxicity and can actually result in the opposite effect – hair loss.

Vitamin E

Vitamin E, an antioxidant that helps neutralize free radicals,* is often referred to as the “good skin” vitamin,* but its assistive properties go far beyond the skin. Vitamin E also helps the body’s blood circulation by increasing oxygen uptake, which in turn aids the body in producing new hair.* In addition, some believe that Vitamin E has an affect on the body’s immune function, further increasing it’s potential to reduce hair loss risk.* It can be taken by mouth, applied topically or can be

found in the following foods:
• Beans
• Soybeans
• Leafy greens
• Wheatgerm oil
• Nuts

Pantothenic Acid

Pantothenic acid, also called Vitamin B5, isn’t a commonly known vitamin, but is highly effective in the prevention of graying due to aging. In addition, it can help reduce the natural loss of hair due to aging.* Pantothenic acid is believed to help strengthen hair follicles and their cells, allowing them to function properly. In addition, pantothenic acid also helps your scalp get rid of dead skin, clearing the way for new growth to occur.
Pantothenic acid can be found in many Vitamin B complex vitamins, but can also be found in various foods, such as whole grains and eggs.


The last vitamin that is important for healthy hair is Inositol. Inositol is, unofficially, grouped into the Vitamin B group of vitamins. It’s certainly not a commonly known vitamin, but is responsible for a number of support functions within the body.

Inositol aids in the health of cell membranes, particularly those in the eyes, intestines, brain, and bone marrow.* However, one of the most recent findings show that men who took an extra dose of inositol daily reported that their hair loss had improved, with less hair falling out.

While Inositol can be produced by the body through the natural process of breaking down glucose, it can also be found in the following foods:

• Beans
• Citrus fruits and cantaloupe
• Whole grain breads
• Brewer’s yeast

Naturally, vitamin supplementation alone will never take the place of a healthy, balanced diet. But with proper supplements, you can combat hair loss and slow down premature graying of the hair all while growing old gracefully. Just remember to check with your health care professional before adding any supplements to your diet.

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