These vitamins and foods ensure healthy hair – healing practice

Vitamins and nutritional supplements for healthy hair

Vitamins can at hair growth help and, conversely, a Vitamin deficiency hair loss cause. Also dietary supplements and Foodthe certain nutrient such as iron, biotin or omega-3 fatty acids can be used for healthy hair worries.

A balanced diet is the first key to healthy hair. However, you may still need additional help. The dermatologist Dr. Shilpi Khetarpal explained in a recent contribution the Cleveland Clinic (USA), which nutrients can stimulate hair growth.


Multivitamins can help your nutritional gap close. dr Khetarpal recommends supplements with B vitamins, zinc, and at least 2,000 international units of vitamin D.

Both B vitamins and Zink play a role in hair follicle health, with B vitamins helping to form red blood cells. And vitamin D can help form new ones.

You can find B vitamins in foods like seafood, whole grains, and dark leafy greens. Zinc is found in foods like beef, lensesoysters and spinach included.

And if you consume oily fish, mushrooms and enriched juices, milk and cereals, you will get a natural one Dose Vitamin D.

Vitamin A

Vitamin A is for that growth of your cells, which in turn helps your hair growth.

Your skin glands also benefit from vitamin A by using it to produce sebum. The tallow keeps yours scalp moisturizes and keeps hair healthy.

But don’t overdo it on vitamin A, as too much hair loss can cause.

The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men.

You can also get vitamin A naturally in foods like milk, eggs, yogurt, sweet potatoes, carrotsSpinach, pumpkin and Kale Find.

Vitamin C

Vitamin C helps fight free radicals that can age your hair and block any growth. It is also important for the formation of Collagen. The protein is used to make keratin – the protein that makes up most of hair.

If you strawberriespeppers or citrus fruits you get a natural dose of vitamin C.


Iron is used by red blood cells to carry oxygen. But iron is also important for hair growth and health. iron deficiency also leads to anemia, which can cause hair loss.

“If you eat red meat less than two or three times a week, consider iron supplementation”, advises Dr. Khetarpal. Iron-rich foods include red meat, dark leafy greens, and legumes like lentils, soy, and beans.

Omega-3 fatty acids

Omega-3 fatty acids are found naturally in foods like shellfish and flaxseed, but you can also get them in supplements like fish oil Find. It is crucial for cellular health and is thought to make your scalp and hair healthier.


dr Khetarpal recommends taking three to five milligrams daily Biotin for hair growth. Because it’s a water-soluble B vitamin, any excess will leave your body through the urine.

You can also get biotin through your diet by eating foods like egg yolks, whole grains, fish, seeds, nutssweet potatoes, Broccoli, cauliflower and eat meat.

Get medical advice

Those who get the nutrients mentioned not only through their diet, but also through dietary supplements If you want to eat something, you should consult your family doctor or a dermatologist beforehand, advises Dr. Khetarpal. Health care professionals can also sometimes clarify whether special shampoos might be beneficial. (ad)

Author and source information

This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.


  • Cleveland Clinic: The Best Vitamins and Supplements for Hair Growth, (Abruf: 16.08.2022), Cleveland Clinic

Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.

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