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8 Essential Vitamins and Minerals for hair growth

Hair plays a significant role in life as it protects the scalp from various environmental conditions. Apart from this, it enhances beauty which is one of the confidence-boosting factors in humans. Presently, one of the biggest concerns in human life is hair. People are struggling with common hair conditions like dandruff, hair loss, hair damage, frizz, dryness, greasy hair, split ends, and hair breakage abruptly.

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With the increase of these conditions, companies are taking advantage of their appealing advertisements, and we- the consumers are getting influenced towards them without a second thought, out of which they are making profits. Being brainwashed by commercials, we- the customers end up buying more and more products that are of no use (mostly). Mother Nature has created our body in such a way that whatever is going inside of our body will reflect outside. Everything is interconnected so before making an impulsive purchase we must ask ourselves, are we internally balanced?

Nurture your hair with nutrition

As we all know, our body needs vitamins and minerals to function properly. Most of us have heard the quote: “We are what we eat” Accordingly, our hair requires specific vitamins & minerals for maintaining overall hair and scalp health.

The primary step of nurturing our hair will begin with nurturing our inner self. Our Mother Nature has provided us with a palate of nourishing foods. So, taking advantage of this will benefit you internally and externally. Choose your diet wisely, hydrate your body, maintain a good sleep cycle, and manage your stress and you are good to go. Heal yourself internally and embrace the power of holistic leaving.

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All the essential vitamins and minerals your hair needs are available in nature. Here I will be presenting a list of these nutrients that will boost the overall health of your hair. Balancing these nutrients through a varied diet can lead to robust hair.

essential vitamins and minerals for hair growth.


As we all know, proteins are called the body’s building blocks. Our hair follicles are mostly made out of protein. Our body produces many types of amino acids but some essential amino acids our body cannot produce. Accordingly, we need to consume them. Lack of protein will make the hair fragile, encouraging hair fall. With that, the hair growth will be slow, affecting the overall hair.

Organic sources of protein?

some of the widely known sources of protein are eggs, lentils, beans, dairy products(cottage cheese, milk, yoghurt, whey), nuts, meat, chicken, soy, tofu, quinoa, wheat, fish, and vegetables like green beans, corn, cauliflower, broccoli, pea, Brussels sprouts, potatoes, etc, and fruits like avocado, guava, apricots, jackfruit, banana, peach, kiwi cantaloupe(muskmelon), etc.

Vitamin A:

It supports skin, hair, and nail well-being. Too much or too little vitamin A can be unfavourable for our bodies. Not only vitamin A, everything is dangerous when it’s too much or too little. Hence, balance is the key. Vitamin A produces oil on the scalp known as “SEBUM” which supplies nourishment to the hair and allows it to grow.

Organic sources of vitamin A

Commonly found in dark-colored vegetables (color forms due to the presence of CAROTENOIDS) like leafy green vegetables, tomatoes, bell peppers, carrots, pumpkin, sweet potato, broccoli, milk, eggs, fish & fish oils, animal lever and fruits like mango, orange, papaya, watermelon, apricot, muskmelon, grapefruit, berries, etc.

Vitamin C:

This antioxidant-rich vitamin helps in building collagen and boosting immunity which plays a vital role for hair and thereby promotes hair growth by making hair strong, and providing shine to the hair when taken internally.

Organic sources of vitamin C?

All citrus fruits and veggies are meant to have vitamin C in them. Some of the sources are- kiwi, bell peppers, orange, broccoli, strawberry, papaya, cauliflower, tomato, mango, pineapple, lemon, grapefruit, lychee, chilli, potato, and so on.


vitamin D plays an essential role in promoting the immune system and Balancing the hormones that will make the hair follicle resistant. Vitamin D deficiency can eventually cause hair fall and sometimes alopecia.

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Organic sources of vitamin D

Sunlight serves as one of nature’s outlets for obtaining vitamin D. The best time to take this vitamin is sunrise or sunset. It is recommended to take 15 minutes of Sunlight 3x a week. It balances out the hormones and builds immunity, contributing to healthy hair growth. Apart from Sunlight, other dietary sources of vitamin D are egg yolk, oily fish, omega-3, oysters, tuna, salmon, and dairy products like cheese, and milk.


This vitamin contains anti-oxidants that fight against free radicals. Vitamin E repairs the damage and provides the required nourishment promoting healthy hair growth.

Organic sources of vitamin E

Asparagus, avocados, mangoes, spinach, nuts, sunflower seeds, pumpkin seeds, kiwi, berries, olives, lobster, and some oils like soybean and sunflower oil, are available sources of vitamin E.


This vitamin has a role in hair composition. We usually don’t talk about this or rarely get those levels checked, but this vitamin helps reach the oxygen to the hair follicle so that follicles can grow new hair instead of lost strands. The deficiency of VITAMIN B12 is linked to the low iron level, known to cause ANEMIA. Hair thinning, Hair loss, pale skin, and other medical conditions can happen due to the deficiency of vitamin B12.

Organic sources of vitamin B12

Some commonly found sources are meat, eggs, milk, yoghurt, fish, turkey, animal lover, cheese, nuts, dry fruits, etc.


Vitamin B7, popularly known as biotin, fights against thinning hair. Studies have shown that biotin improves overall hair health and provides hydration and shine.

Organic sources of vitamin B7

Vitamin B7 is commonly found in egg yolk, avocados, mushrooms, animal liver, spinach, bananas, nuts & seeds, milk, cheese, meat, legumes, sweet potatoes, fish, cauliflower, etc.


Zinc plays an essential function in hair growth as it repairs hair tissue. Experts often recommend this vitamin for hair loss. It also helps balance the hormones. But too much of everything is harmful. Excessive consumption of zinc can disrupt the hormones that later release DHT(androgens) in the scalp resulting in hair loss.

Organic sources of ZINC

Foods that contain zinc are legumes, lentils, beans, meat, dairy products, eggs, nuts and seeds, dark chocolate, whole grains, spinach, oysters, chicken legs, etc.

8 Essential Vitamins and Minerals for hair growth: Frequently asked questions

Is it only to take supplements for hair growth?

You can take supplements for hair growth under a doctor’s guidance.
Focus on including a variety of foods (leafy greens, color veggies, fruits, lean meats, nuts, seeds, dairy) into your diet for best results.


In this blog, I have shared the essential vitamins and minerals and their sources for promoting hair growth.
Maintain a balanced lifestyle and include a variety of organic foods in your diet.
Following a balanced diet over time, you could notice visible results in your hair.

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Hope! You found this blog helpful.

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