9 Essential vitamins and minerals and how they’re beneficial to your hair

Hair growth and health topics are one of those things that never go out of fashion. Though there are many products marketed for hair health and growth, it is important to remember that hair grows from the inside out. Therefore, our priority should be taking care of what our bodies need inside. But would you know from a supplement label whether it is beneficial to the health of your hair? Apart from supplements, do you know which food products you can consume to make up for the vitamins and minerals we need? I have compiled a list below which can help guide you when purchasing supplements or deciding on your next meal!

Vitamin A – assists with regenerating and growing cells and hair, the fastest growing tissue in the human body. Vitamin A is also responsible for helping the skin glands create sebum which keeps the scalp moisturized and hair healthy. Sources: Cod liver oil, eggs, skimmed milk, orange and yellow vegetables and fruit.

Vitamin C – promotes the building of collagen which is essential for skin elasticity and strength as well as strengthening blood vessels. Since vitamin C is water-soluble and therefore not stored or accumulated in our bodies, we must take them in daily. Apart from building collagen, vitamin C also absorbs Iron – a deficiency of which can lead to chronic hair loss and hair not growing longer than a certain length – which strengthens our hair and keeps it healthy. Source: Oranges.

Vitamin D – stimulates hair follicles, a deficiency may lead to hair loss and other hair problems. Sources: Tuna, beef liver, egg yolks.

Vitamin E – contains natural antioxidant effects which support hair growth. It stimulates capillaries (tiny blood vessels connecting veins and arteries), increasing blood flow to the scalp and encouraging hair growth. Sources: Nuts, sunflower seeds, spinach, broccoli.

Vitamin K – Though not as popular as the usual A, B and C vitamins, Vitamin K is helpful in maintaining our hair. It protects your cardiovascular health and improves bone health which keeps your hair healthy for longer. Sources: Kale, brussels sprouts, liver, cabbage, green leaf lettuce.

Folic Acid – is an essential nutrient required for the overall functioning of the human body. It is water-soluble, hence not stored or accumulated in our bodies and deficiency hereof can lead to a few health concerns including hair loss or restricted hair growth. Folic acid is responsible for the growth and regrowth of tissue and allows cells to function properly. Undisturbed tissue growth is an essential consideration for hair growth. Sources: Liver, wholegrain bread, sweet potatoes, lentils, kidneys, almonds.

Calcium – a deficiency of which can lead to hair loss. It strengthens hair and assists with androgen hormone and biotin enzyme, amongst other hormones and enzymes, secretion which is involved with healthy hair growth. Sources: Milk, cheese, soya beans, broccoli, cabbage.

Iron – assists with the production of haemoglobin in your body. Haemoglobin is responsible for carrying oxygen for growth and repair of cells, including those cells stimulating hair growth, in your body. An iron deficiency can lead to hair loss. Sources: Beans, lentils, cashews, baked potatoes.

Zinc – A role-player in hair tissue growth and repair. Zinc helps keep oil glands around the hair follicles working properly. Hair loss can also be a symptom of zinc deficiency. Sources: meat, seeds, dairy, nuts, whole grains.

Now that you understand how the above vitamins and minerals can help your hair journey, it is important to note that too much of something can be bad for you. Increasing your dosage for faster results could have bad effects and consequently hinder your journey, this is especially applicable to non-water-soluble vitamins and minerals. 

Is your current supplement giving you the best of what your hair needs? Comment down below and tell us about your vitamin and mineral intake along with any other feedback you may have.

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