11 Essential Nutrient And Vitamins For Hair Growth – Scientifically Proven

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11 Essential Nutrient And Vitamins For Hair Growth - Scientifically Proven

Hair is an essential part of the human body. And the reflection of a human personality. At the same time, healthy hair is also a reflection of a healthy human being.

To get healthy hair growth, you need to take essential vitamins and other nutrients on a daily basis. Those are the base of good healthy hair. So, try to consume those nutrients and Vitamins for Hair growth. There are lots of food for hair growth that contains all essential vitamin and nutrients for hair.

Nutrients and Vitamins For Hair Growth

There are lots of nutrients and vitamins we need for hair growth. Including

Vitamin A

All cell need vitamin a for cell growth. Hair cell is the fastest growing cell in the human body; it also needs vitamin a for growth.

And in our hair gland, there is some oily substance Called “Sebum.” (1). Vitamin A helps to produce Sebum.

Sebum keeps our scalp and hair moisturized. And it keeps our hair healthy.

Vitamin a deficiency diet can lead to many health problems including hair fall. Both lacks of vitamin and overdose can be bad for health and cause hair loss.

For healthy hair growth, you need to take as much your body needed.
Tolerable upper intake level for the adult is 3,000 μg in a day.

There are lots of Vitamin A rich food Including
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  • Liver
  • Cod Liver Oil
  • King Markel
  • Salmon
  • Bluefin Tuna
  • Butter
  • Goat Cheese
  • Sweet Potato


Vitamin B

Vitamin B is known to cure many health problems.
Vitamin B5 is also known as pantothenic acid. All health research shows that it helps to grow hair. Gives hair flexibility and strength. Stop hair loss and greying. And same time it gives our hair shine.

Vitamin B6 (pyridoxine) is also known for good hair. Directly involved in protein metabolism, which is essential. Because our hair made out of 90% keratin. That’s why this vitamin is necessary to develop the hair follicle.

Vitamin B12 (Cobalamin)
Help to develop a healthy nervous system and red blood cell. Which is vital to stimulate hair growth.Because those blood vessels carry oxygen and other nutrients to the cell.

You can consume food that contains Vitamin B rich food.

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  • Whole Grain
  • Dark Leafy Vegetables
  • Eggs
  • Soybean
  • Nuts
  • Avocados
  • Legumes


Vitamin C

Vitamin C has antioxidant properties. And that can help to stop the free radical damage. Free radical damage stops our hair growth.

And it also helps to create an important protein named collagen. Which is essential for hair structure.

And it helps to absorb iron, which is an essential mineral for our hair growth. And it helps to build healthy hair lock. Which is give strength to our hair.

Daily recommended intake of Vitamin c is 65-90 Mili-gram.

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  • Guavas
  • Broccoli
  • Acerola Cherries
  • Kiwis
  • Kakadu Plums
  • Blackcurrants
  • Parsley
  • Thyme
  • Mustard Spinach


Vitamin D

Vitamin D is directly linked to hair growth. A healthy diet and vitamin d can help to create a new hair follicle. Which help to improve hair thickness and also reduce hair loss.

We all know hair fall is normal, but when new hair follicles not able to develop, then balding occurs. A new Harvard research shows that it can create a chemical that helps to wake up new follicle.(2)

We need to take 15microgram vitamin d. We can get this vitamin from our daily food.
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  • Beef Liver
  • Egg yolk
  • Tuna
  • Cheese
  • Organic Juice
  • Soya Milk
  • Cereals


Vitamin E

This vitamin plays a significant role in hair growth. It also has antioxidant properties that save our hair from radical damage. Vitamin e helps to grow hair in many ways.

Research shows that vitamin e help to stimulate blood circulation. Which is important. And sound a blood circulation boost hair growth. (3)

Another research shows that vitamin e create a protective barrier on the skin surface. (4) .  Which help lock both moisturizer and nutrient inside the cell.

And we all know that Unbalanced ph level can start hair fall. But balancing them is important to grow hair. And vitamin e play a significant role in controlling the ph level.

Recomadede daily allowance for Vitamin E is 15 milligrams in every single day.

Many foods contain lots of vitamin d Including
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  • Hazelnut Oil
  • Almond oil
  • Goose Meat
  • Atlantic Salmon
  • Avocado
  • Rainbow Trout
  • Mango
  • Kiwi Fruit


Folic acid

Folic acid (Folate) is directly linked to hair growth. Hair loss is a possible symptom of folic acid deficiency. It helps to control hormonal balance. Hormonal balance is vital for healthy hair. A when it blends with other essential nutrient and vitamins help a lot to promote hair growth.

Lack of Folic acid cause anemia. As a result, we don’t get enough red blood cell. And less red blood cell means other cells of your body are getting less oxygen and other nutrients. And due to fewer nutrients, your scalp cannot be able to develop follicles.

So this is an essential vitamin for hair. Daily recommended intake of folic acid is 400 micrograms.

Many foods contain Lots of folic acids. Including
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  • Leafy green vegetables
  • Citrus fruit
  • Collard Greens
  • Asparagus
  • Broccoli
  • Beans
  • Avocado
  • Okra



Who doesn’t know about biotin? It is one of the most essential for healthy hair. It is from the vitamin B complex family, also known as Vitamin H.Imporant in metabolism. And help to transport carbon dioxide from our cell.
All scientist and expert agreed that it helps to grow more healthy. It promotes hair in every way.

The Daily recommended dietary allowance is Biotin 300mcg.

You can consume biotin rich food such as:
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  • Cauliflower
  • Mushrooms
  • Sweet potato
  • Spinach
  • Eggs
  • Almonds



Selenium helps lots of inner body function. Many enzymes take help of selenium for functioning correctly. And it is also an antioxidant particle. Which help us to stop the free radical damage inside the cell.
And its anti-inflammatory properties help to promote a healthy scalp.

It also helps to activate a particular kind of enzyme that involved with regeneration.

Selenium can destroy a particular kind of fungus called Malassezia. And it can remove dandruff from the scalp.

Lots of food contain a right amount of selenium Including
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  • Sea Food
  • Poultry Eggs
  • Legumes
  • Beef
  • Turkey
  • Shellfish
  • Nuts
  • Bean



Iron helps to develop red blood cells. Red blood cell help to carries oxygen to other body cells. Lack of iron cause anemia.
Iron is an essential mineral for hair scalp.

Daily limit of iron intake 15-18 milligrams

There are lots of good source of iron.
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  • Beans
  • Lentils
  • Tofu
  • Baked Potato
  • Cashews
  • Dark Leafy Green Vegetables
  • Whole Grain



Zinc is a vital mineral nutrient for hair growth.
Zinc helps to balance hormone level. Lack of Zinc can cause hypothyroidism, resulting thyroid cannot produce enough hormone. In the end, it will make your hair thin. Zinc deficiency weakens the cell.

Lots of study and research shows that zinc can repair the cell and help to regrowth. It also helps oil gland around hair scalp to function correctly.

The Daily highest level of zinc consumption is 40 milligrams.

You can consume lots of zinc by eating those listed foods.
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  • Oysters
  • Red Meat
  • Beans
  • Nuts
  • Sea Food
  • Whole grains



Everyone knows that most parts of our body made out of protein. Our hair also made out of a unique fibrous protein naked Keratin. Keratin contains 90% protein. Lack of protein even a significant cause of hair loss. We should consume enough amount of protein.

We need average 56 grams of protein every day.

There are lots of protein-rich foods. Including
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  • Seafood
  • White meat
  • Milk
  • Cheese
  • Eggs
  • Beans
  • Soy


In this article, we try to cover about the essential nutrients and vitamins for hair growth. We need to maintain a healthy diet for healthy hair.

Hair is a reflection of your personality and overall health. That’s mean maintaining good hair is to care about your whole body.

3 thoughts on “11 Essential Nutrient And Vitamins For Hair Growth – Scientifically Proven”

  1. This post is really descriptive about essential nutation and vitamin for hair growth. And you also added where we can get them.

    Thanks for your Information.

    1. Thanks for your positive comment. We are looking forward to publishing more on hair care and hair growth.

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