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10 Best Vitamins and Minerals for Hair Health

Published : August 23, 2022 3 mins read Updated On : Jun 27, 2024

Hair loss is the most common issue faced by a lot of people including many men. Inadequate levels of vitamins and minerals can lead to hair loss as they are necessary for healthy cell growth and function. Even though supplements are widely available and reasonably priced, it's crucial to understand which vitamins and minerals work best for addressing hair loss. Several vitamins and minerals play important roles in supporting hair growth in men. Here are some key nutrients that can contribute to healthy hair:

1. Biotin:

Biotin, also known as vitamin B7, is a well-known vitamin that can support hair growth and maintain healthy hair. Biotin plays a role in the metabolism of amino acids, which are the building blocks of proteins. Since hair is primarily composed of a protein called keratin, it's believed that biotin might contribute to hair health.
One study revealed that biotin supplements were found to increase hair growth in those with an underlying deficiency of the nutrient (1).

2. Vitamin A:

This vitamin helps produce sebum, which keeps the scalp moisturized. Deficiency of vitamin a can result in loss of hair texture and growth. Sweet potatoes, carrots, spinach, and kale are good sources of vitamin A (2).

3. Vitamin E:

A vitamin known for its antioxidant properties that can help improve blood circulation to the scalp. Vitamin E also helps to Prevent hair loss. A study found that vitamin E supplementation improved hair growth in men with hair loss problem (3).

Vitamin E also helps to improve scalp health. Some studies also suggest that vitamin E is also responsible for hair shine. Nuts, seeds, and leafy greens are rich in vitamin E.

4. Vitamin D:

Hair loss has been related to low vitamin D levels. Vitamin D plays a crucial role in the production of new hair follicles. New hair follicles may help maintain thickness and prevent existing hair from falling out prematurely. Exposure to sunlight is a natural way to get vitamin D, and it can also be obtained from fortified foods and supplements.

5. Vitamin C:

Vitamin C is necessary for collagen production, which is important for hair structure. Vitamin C also helps to protect hair against the harmful effects of free radicals due to its antioxidant properties. Citrus fruits, strawberries, and bell peppers are good sources of vitamin C.

6. Iron:

Iron is essential for transporting oxygen to cells, including hair follicles. Iron-rich foods include red meat, lentils, spinach, and fortified cereals.

7. Zinc:

It helps in the repair of hair tissue and contributes to the maintenance of the oil-secreting glands on the scalp. Oysters, nuts, and seeds are good sources of zinc.

8. Omega-3 Fatty Acids:

Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids contribute to overall scalp health and can help prevent hair loss.

9. Selenium:

More than 35 different proteins require the trace element selenium for synthesis to occur. Supplementing selenium is associated with a significant decrease in hair loss.

10. Copper:

Copper is involved in the formation of melanin, the pigment responsible for hair color. Nuts, seeds, and whole grains are good sources of copper.


It's important to note that while these nutrients can support overall hair health, other factors like genetics, hormonal balance, and lifestyle also play significant roles in hair growth. As with any dietary supplement, it's crucial to focus on a balanced and varied diet that includes essential vitamins and minerals rather than relying solely on one supplement for hair health. Additionally, addressing other factors such as stress management, a healthy lifestyle, and overall nutrition can contribute to optimal hair health (4).


1. Which are the best vitamins for hair growth for males?

Key vitamins for male hair growth include biotin (B7), vitamin D, vitamin E, and vitamin A. They support hair follicle health, prevent hair loss, and promote thicker, stronger hair.

2. Can a bald man regrow hair?

Regrowth is possible for some bald men through treatments like minoxidil, finasteride, and hair transplants. Effectiveness varies, and early intervention increases success rates.

3. How can I regrow my hair in 3 weeks?

To grow your hair in 3 weeks you need to take hair growth supplements with biotin and amino acids.  

Soumil Vartak
Health and Fitness enthusiast

Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More


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