Your nutrients, not an expensive shampoo or salon treatment, are what give you strong, lustrous, and silky hair. Having a wide range of nutritious nutrients will provide you with the hair you’ve always desired. To begin growing your hair, try to consume the nutrients listed below.

The finest sources of nutrients for good hair are foods. Supplementation, on the other hand, maybe effective if you don’t get enough through your diet. If you are not lacking in any nutrients, large amounts can be dangerous.

Hair, in particular, takes a long time to react to any stimulation. Hair that looks healthy is an indication of excellent health and good hair-care habits in general. Most healthy people consume enough nutrients in their diet; however, some people lack access to appropriate nutrition, and others suffer from medical conditions that predispose them to nutritional insufficiency, which affects scalp and body hair. According to studies, proper nutrition is essential for good hair growth, and several deficits are linked to hair loss.

nutrients for healthy hair

As a result, hair nourishment is an essential component of any treatment plan. Due to the numerous aspects that influence the treatment’s final success, a methodical and thorough approach is required when designing a nutritional supplement for hair.

Genetics, gender, age, and hormones influence hair development. Nutrient deficiencies and hormonal swings may cause it to be diminished (i.e., menopause, polycystic ovaries, thyroid disease). It’s worth noting that for optimal hair development, many of the metabolic needs of follicle cells (minerals and vitamins) must be addressed.

Nutritionists agree that persons who are deficient in specific nutrients have dry, stringy, and dull hair, as well as hair loss. Once the shortfall is corrected, the latter may be reinstated.

Nutrients For Thick And Healthy Hair.

Some nutrients for thick and healthy hair are:

Vitamin A.

vitamin A

For cell proliferation, it requires vitamin A. This includes hair, the human body’s fastest-growing tissue. Vitamin A also aids the production of sebum, an oily material produced by the skin glands. Sebum helps to maintain hair healthy by moisturizing the scalp. Vitamin A deficiency can cause a variety of issues, including hair loss.

While getting adequate vitamin A is crucial, you don’t want to overdo it. Several studies are confirming too much vitamin A causes hair loss. There is the conversion of beta-carotene into vitamin A. We can get vitamin A from sweet potatoes, carrots, pumpkins, spinach, and kale. Animal products such as milk, eggs, and yogurt also contain vitamin A. Cod liver oil is an excellent source of omega-3 fatty acids.

Also see: 5 Importance Of Protein For Hair Growth And Some Treatments

Vitamin B.

vitamin b

The B vitamins are a large group of vitamins that are crucial for maintaining hair strength, enhancing skin circulation, and encouraging follicles to create healthy hair. B vitamins also aid in the prevention of hair loss and the maintenance of longer, shinier hair. Some people assume that B vitamins can help prevent gray hair, but this gray-haired dietitian wants you to know that gray hair is an unavoidable part of life.

Niacin, pantothenic acid, and folic acid are three B vitamins that are very important for robust, healthy air. Niacin is a lesser-known vitamin that might be important for hair development. This vitamin promotes healthy hair development by improving circulation and nourishing the hair scalp.

Its primary purpose is to convert carbohydrates to energy, which also helps to preserve blood cell integrity and enhance blood circulation, resulting in increased blood flow to the hair scalp and more nutrients and oxygen to the hair follicles.

Another B vitamin, biotin, is given an honorable mention since it aids in the growth of new cells. Eggs, chicken, salmon, halibut, quinoa, oatmeal, brown rice, and leafy green vegetables are all good providers of B vitamins.

Vitamin C.

vitamin c

Vitamin C, like vitamins A and E, protects hair follicles from inflammation and free radical damage, both of which can stymie regular hair development. It’s also necessary for the formation of collagen, which is essential for hair strength and the prevention of breakage and thinning. Vitamin C also aids in the absorption of iron, which is important for healthy hair. Iron deficiency can cause excessive shedding.

Vitamin C is a key antioxidant as well as an aid in the absorption of iron-rich meals. Vitamin C is also necessary for the creation of collagen protein, which strengthens and enriches the blood vessels that supply and nourish the hair shafts. Citrus fruits, kiwi, strawberries, guava, papaya, blueberries, broccoli, and sweet potatoes all contain vitamin C.

Vitamin D.

Vitamin D is a fat-soluble vitamin. Alopecia, a scientific name for hair loss, is linked to low vitamin D levels.
Although vitamin D may have a role in hair growth, most of the studies have focused on vitamin D receptors. Vitamin D’s exact effect on hair development is uncertain. However, the majority of individuals do not obtain enough vitamin D.

Increasing your consumption may still be a smart option. Vitamin D is produced by your body when it comes into direct contact with the sun’s rays. Fish liver oil, fatty fish, mushrooms, and cod liver oil are all good sources of vitamin D in the diet.



Zinc is required for the creation of RNA and DNA, which may lead to regular hair cell division. It is also necessary for cell membrane stability and aids in the elimination and breakdown of superoxide radicals. If you don’t get enough zinc, you can lose your hair. Furthermore, topical zinc treatment has been shown to prevent hair loss. Zinc is advised at a daily dosage of 15mg.

There is a link to zinc insufficiency due to a low-calorie diet. Meat, oysters, beef, wheat germ, spinach, lentils, pumpkin seeds, eggs, and shellfish are all good sources of zinc. In reality, zinc is one of the finest elements for hair, and you should not overlook it; instead, aim to include it in your diet regularly.



Protein is what makes up your hair, therefore it’s only natural that it plays a part in how strong and healthy it is. A low-protein diet can cause hair to become dry, brittle, and even fall out. Depending on age, diet (vegetarians should aim a bit higher), and exercise level, there is a recommendation that most individuals should strive for protein in their meals.

Protein may be found in nuts, seeds, legumes, meat, and fish. Collagen protein is very beneficial to the growth and strength of your hair.



It is required for a variety of bodily functions. This mineral is also necessary for the body’s normal functioning. We might feel weak and age more quickly if we don’t receive enough of this mineral. Diabetes, high blood pressure, osteoporosis, heart issues, melancholy, anxiety, constipation, and chronic tiredness have all been linked to magnesium shortage.

Because the follicles require magnesium for strength, a shortage of this element has been proven to impact hair development and trigger aberrant hair loss in recent research. Because the follicles are in charge of hair development, a shortage of magnesium causes hair loss and even baldness. Nuts and seeds, particularly pumpkin seeds, are excellent suppliers of magnesium. Spinach, almonds, avocados, sesame seeds, and other foods are also good sources.


iron nutrients for thick and healthy hair

Iron is a crucial mineral for hair, and a lack of it is a leading cause of hair loss. A nutrient-rich blood supply nourishes the hair follicle and root. You may get anemia if your iron levels (serum ferritin) fall below a particular threshold. This interrupts the follicle’s food supply, disrupting the hair development cycle and perhaps resulting in shedding.

Animal sources with high bioavailability, such as red meat, poultry, and fish, give iron that is easily accessible to the body. Lentils, spinach, and other leafy green vegetables like broccoli, kale, and salad greens can help vegetarians acquire more iron.

Iron aids the transport of oxygen to your cells by red blood cells. As a result, it’s essential for a variety of body activities, including hair development. Iron shortage causes anemia, is a primary cause of hair loss. It’s more frequent in women than in males. Clams, oysters, eggs, red meat, spinach, and lentils are all high in iron. Iron deficiency causes hair loss, which is more common in women.



It is one of the finest minerals for keeping healthy and glossy hair when paired with iron, zinc, and magnesium. The thyroid gland requires iodine to produce hormones that promote the formation of healthy hair, teeth, and bones. Hair health might suffer when we are lacking in this vitamin, leading to hair weakening or complete hair loss.

You must meet your body’s iodine needs to avoid hair loss. A lack of iodine in the body causes hypothyroidism. Hypothyroidism causes our body’s cell metabolism to slow down, lowering the amount of energy available to our hair cells to work correctly.

Iodine deficiency can cause you to lose hair not just on your head but also on your eyebrows. Taking a safe nascent iodine supplement can help you develop and maintain your hair, as well as prevent or cure hair loss. Seafood, sea vegetables, and sea salt all contain iodine.


Be sure to consume a nutrient-dense diet with adequate energy (calories) for your age and level of exercise. The majority of processed foods are high in calories but low in nutrients. You and your hair will benefit if you focus on eating a variety of actual meals.

Many of the nutrients that are good for your hair are also good for your overall health. By including important nutrients into your diet, you’ll not only enjoy the advantages of healthy hair, but you’ll also feel better in general and, in certain situations, minimize your risk of a variety of ailments.

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