Healthy hair starts inside the body. Hair follicles are some of the fastest-growing cells you have, so they need a steady supply of nutrients. When something is missing, hair is often one of the first places it shows. Here are the key nutrients and what each one does.
1. Biotin (vitamin B7)
Supports the production of keratin, the protein hair is made of. It is the best-known hair vitamin. Read more: does biotin work for hair?
2. Zinc
Zinc contributes to the maintenance of normal hair and helps with tissue growth and repair. Low zinc is linked with hair shedding. Found in meat, seafood, pumpkin seeds and chickpeas.
3. Iron
Iron carries oxygen to the follicles. Low iron is a very common cause of thinning in women. Found in red meat, liver, lentils and spinach (eat with vitamin C to absorb more).
4. Vitamin D
Plays a role in the hair growth cycle and in creating new follicles. Deficiency is very common in the Middle East. Found in oily fish, egg yolks and sunlight.
5. Vitamin A
Helps the scalp produce sebum, the natural oil that keeps hair moisturised. Found in carrots, sweet potatoes and spinach. Too much can be harmful, so stay within recommended amounts.
6. Vitamin C
A strong antioxidant that helps the body make collagen and absorb iron. Found in citrus fruits, strawberries, peppers and guava.
7. Vitamin E
An antioxidant that helps protect cells, including those in the scalp, from oxidative stress. Found in almonds, sunflower seeds and avocado.
8. Vitamin B12 and folic acid
Help form red blood cells that carry oxygen and nutrients to the scalp. B12 is found in animal foods, so vegetarians are more likely to be low.
Food first, then fill the gaps
A varied diet is the foundation. But busy days, diets and stress make it hard to get everything every day. A daily hair vitamin helps fill the gaps.
Everher Hair Vitamins Gummies combine many of these nutrients in one strawberry-flavoured gummy: biotin 5,000 mcg, zinc, vitamins A, C, D and E, B6, B12, folic acid, pantothenic acid and iodine. They are vegetarian, gluten-free and made in the USA.
Frequently asked questions
Which vitamin deficiency causes hair loss?
The most common are iron, vitamin D, zinc and B12. A blood test can show which ones you are low in.
Is it better to take one vitamin or a combination?
Hair needs several nutrients working together, so a combined formula is usually more practical than single vitamins.
Can I take hair vitamins with a multivitamin?
Check the labels so you do not double up on vitamins A and D. If unsure, ask a pharmacist.
This article is for general information and is not medical advice.
