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Which Vitamin is Good for Hair? Essential Nutrients for Strong and Shiny Hair


We often try and test products of different kinds on our hair to maintain its shine and volume. Yet we forget the most crucial step to achieving good hair health: nourishment from within by having vitamin-rich foods. 

Among these nutrients, The Best Vitamins for a healthy haircare are Vitamin A, Vitamin B (especially Biotin or Vitamin B7), Vitamin C, Vitamin D, and Vitamin E play crucial roles in maintaining good hair health

In this article, we will cover the benefits, potential side effects, and uses of essential vitamins for hair.  

Vitamins for Hair and Their Benefits

Here is a list of vitamins for hair and how they can be beneficial to you

1. Vitamin E

Vitamin E is well-known for its powerful antioxidants, which protect against damage caused by harmful molecules called free radicals. These antioxidants are essential for preventing hair loss and promoting healthy hair growth. Vitamin E also improves blood circulation in the scalp, delivering vital nutrients to hair follicles and keeping the scalp hydrated to prevent dryness and flakiness.

You can get vitamin E from various foods like nuts (almonds, sunflower seeds, hazelnuts), green leafy vegetables (spinach, kale), and oils such as wheat germ oil, sunflower oil, and safflower oil. Including these foods in your diet helps boost your vitamin E intake.

It's important to consume an optimal amount of vitamin E for healthy hair. A daily intake of 15 mg through vegetables and other sources is recommended.

Also Read (In Hindi): Vitamin E Capsules Uses in Hindi

2. Vitamin A

Vitamin A helps produce sebum, a natural oil that keeps the scalp moisturized. It prevents hair from drying out or becoming brittle, reducing hair breakage. Vitamin A also promotes cell growth, ensuring healthy hair growth.

You can get enough Vitamin A from colorful fruits and vegetables like carrots, sweet potatoes, and red bell peppers. Green leafy vegetables like spinach, kale, and lettuce are also rich in Vitamin A. Animal sources such as liver, eggs, and dairy products are good sources too.

For adults, the daily intake of Vitamin A should be between 700-900 micrograms. Taking more than the recommended dose can have toxic side effects and may even cause hair loss

3. B Vitamins, especially Biotin (Vitamin B7)

B vitamins, especially biotin, are important for hair growth and health. Biotin produces keratin, a protein crucial for hair strength and growth. Taking biotin can lead to thicker hair and prevent hair thinning. Other B vitamins, like B6 and B12, help improve blood circulation in the scalp.

You can find B vitamins in foods like whole grains (brown rice, oats), dairy products, meats, fish, eggs, and green leafy vegetables.

Understanding the role of B vitamins in hair health is essential for maintaining strong and healthy hair. Biotin, B6, and B12 are particularly important as they support blood circulation and keratin production. Deficiency in these vitamins can cause hair thinning, hair loss, and poor overall hair health.

Also Read: Vitamin B12 foods


4. Vitamin C

Vitamin C helps strengthen and grow hair by producing collagen, a protein important for hair structure. It also aids in absorbing iron, a vital mineral that prevents hair loss caused by iron deficiency. Vitamin C is an antioxidant that protects hair follicles and keeps hair healthy.

You can get Vitamin C from various fruits and vegetables. Citrus fruits like oranges, grapefruits, lemons, and mosambis are excellent sources. Other fruits like strawberries, kiwis, and guavas are rich in Vitamin C. Vegetables like bell peppers, broccoli, and Brussels sprouts also provide Vitamin C.

The recommended daily intake of Vitamin C is 65-90 milligrams. This vitamin is essential for collagen production, giving hair its structure and shape. It also helps prevent hair loss by improving iron absorption.

Also read: Uses and Benefits of Vitamin C for Hair 


5. Vitamin D

Vitamin D is essential for hair follicle health, as it helps grow and regulate the hair follicle cycle. It stimulates hair follicle growth, and a deficiency can cause hair thinning and loss. Vitamin D is crucial for the growth of new hair and maintaining healthy follicles.

You can get Vitamin D from sun exposure and dietary sources. Sunlight is the primary and most efficient source; spending 10 to 30 minutes in sunlight provides enough Vitamin D. Dietary sources include fatty fish, eggs, dairy, and salmon.

The recommended daily intake of Vitamin D for adults is 600-800 IU (15 to 20 micrograms). Vitamin D supports hair health and overall well-being. A deficiency can cause hair loss and make hair thinner and weaker. It is important to get enough Vitamin D for both overall health and hair health.    

How to add these Vitamins in your Diet?

A balanced diet is crucial for healthy hair and overall body health. You need the right amount of important vitamins for your body to function properly and maintain healthy hair.

Tips for Integrating These Vitamins into Your Diet

  • Plan Balanced Meal

    Create meal plans that include a variety of foods rich in essential vitamins. Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats.

    • Start Your Day with a Nutrient-Rich Breakfast

    Opt for a breakfast that includes eggs (rich in Vitamin D and B vitamins), whole grain toast (B vitamins), and a side of fruit like strawberries or oranges (Vitamin C).

    • Snack Smart

    Keep nuts and seeds (Vitamin E) or a piece of fruit like an apple or a handful of berries (Vitamin C) handy for healthy snacking.

    • Incorporate Salads

    Add a variety of colorful vegetables to your salads. Include carrots, bell peppers (Vitamin A), and leafy greens like spinach or kale (Vitamins A, C, and E).

    • Use Fortified Foods

    Choose cereals and dairy products that are fortified with Vitamin D and other essential nutrients.

    • Cook with Vegetable Oils

    Use oils rich in Vitamin E, such as sunflower oil or safflower oil, for cooking and salad dressings.

    • Make Smoothies

    Blend a smoothie with a mix of fruits (like kiwi and strawberries for Vitamin C) and a handful of spinach (Vitamins A and E). Add a spoonful of yogurt for additional B vitamins.

    • Prepare Balanced Lunches

    Include lean proteins such as chicken or turkey (B vitamins) with a side of sweet potatoes (Vitamin A) and a green vegetable like broccoli (Vitamin C).

    • Opt for Fortified Plant-Based Milks

    If you prefer plant-based diets, choose fortified plant-based milks like almond or soy milk for a good source of Vitamin D.

    • Incorporate Iron-Rich Foods

    Combine iron-rich foods with Vitamin C sources to enhance absorption. For example, pair spinach (iron) with bell peppers or citrus fruits (Vitamin C).

    • Hydrate with Nutrient-Rich Drinks

    Drink fresh vegetable juices or smoothies that include a variety of vitamins. For example, a carrot and orange juice blend for Vitamins A and C.

    • Take Advantage of Sunlight

    Spend 10-30 minutes outdoors daily to naturally boost your Vitamin D levels through sun exposure.

    Natural Sources VS Supplements 

    Here is a table having all the information you need to know to make the best choice!


    Natural Sources


    Nutrient Absorption

    Nutrients from whole foods are better absorbed due to fiber, enzymes, and co-factors aiding digestion.

    Supplements provide concentrated doses, ensuring targeted nutrient intake without excess bulk or calories.

    Overall Health Benefits

    Offer a range of additional nutrients, antioxidants, and phytonutrients supporting overall health.

    Focus on specific vitamins and minerals critical for hair health, promoting targeted benefits efficiently.

    Risk of Overconsumption

    Harder to consume excessive amounts, reducing risk of toxicity.

    Provide precise dosing, minimizing the risk of nutrient overload when taken as directed.

    Variety and Enjoyment

    Provides culinary variety and enjoyment, promoting sustainable healthy eating habits.

    Convenient and easy to integrate into daily routines, ensuring consistent nutrient intake regardless of diet changes.

    Long-term Sustainability

    Promotes long-term dietary habits supporting overall health and well-being.

    Address specific deficiencies promptly, supporting overall health while complementing a balanced diet.

    If you’re someone who has vitamin deficiencies or has a hard time including certain foods in your diet, then here are some supplements that will surely help you!

    1. Hair Vitamin For Her: The combination of nutrients, including Iron, Vitamin B6, and L-lysine, supports hair health and volume. Iron helps to regulate genes involved in hair growth, while Vitamin B6 helps to enhance L-cysteine incorporation into keratin, essential for hair formation.
    1. Hair Ras: Nourishes hair internally with essential supplements with a formulation of rare and effective Ayurvedic herbs. Targets poor hair follicle health, dosha imbalance, and poor blood flow to the scalp. Inadequate sleep, diet, and lifestyle can cause an imbalance of hormones. Adaptogenic herbs in hair ras such as bhringraj, shatavari, and ashwagandha help restore that. Made with proven, safe, and natural ingredients these Ayurvedic multivitamin tablets help promote hair health.
    1. Hair Vitamin Capsule: Hair vitamins for growth that target root causes of hair loss such as vitamin deficiency, poor nutrition, and DHT. Traya hair vitamins for growth are made with natural and ayurvedic ingredients to promote thicker, healthier hair and manage hair fall. These multivitamins for hair are fortified with biotin and have natural DHT blockers like pumpkin seed extract, pygeum, green tea extract, and bhringraj.

    Potential Risks and Considerations

    Having essential Vitamins could never go wrong! But do keep these things in mind before consuming any supplements

    • Over-supplementation of vitamins can be very harmful. Always calculate the amount of supplement you are consuming.
    • Excessive vitamin A can cause severe hair loss, liver damage, and birth defects in pregnant women. Always consult a professional before taking it to avoid these problems.
    • Too much vitamin D can lead to hypercalcemia, which is too much calcium in the blood. This can cause nausea, vomiting, weakness, and complications like kidney stones. Balancing sun exposure and diet is the best way to get vitamin D.
    • Over-supplementing vitamin E can cause blood clotting and hemorrhage. An overdose can interfere with vitamin K and increase bleeding. It’s best to get vitamin E from nuts and seeds rather than supplements unless recommended by a professional.
    • Excessive biotin can cause skin rashes, digestive problems, and insulin release issues. Biotin is important for hair health, but a balanced diet usually provides enough.
    • Understanding individual dietary needs is important to make necessary changes and supplement vitamins if needed.
    • Vitamin A is essential for healthy hair and scalp. Those experiencing dryness and hair breakage may need more fruits and vegetables in their diet. Foods rich in vitamin A, like sweet potatoes and red bell peppers, can help.
    • Vitamin D is crucial for people who don’t get enough sun exposure. A deficiency can cause hair thinning, and hair loss, and affect overall body health. Consuming fatty fish like salmon, egg yolks, and cottage cheese can help.
    • Biotin is essential for hair health. A deficiency can cause hair thinning and loss, and scalp damage. Eating whole-grain foods or taking a supplement if necessary can help.

    Key Takeaways

    • Vitamin E supports healthy hair by acting as a powerful antioxidant, improving scalp circulation, and preventing dryness and flakiness.
    • Vitamin A aids in hair health by promoting sebum production, preventing dryness and brittleness, and supporting cell growth.
    • B vitamins, especially biotin, are crucial for hair growth and strength, supporting keratin production and blood circulation in the scalp.
    • Vitamin C contributes to hair strength and growth by producing collagen and aiding iron absorption, essential for preventing hair loss.
    • Vitamin D is vital for hair follicle health, promoting hair growth and preventing hair thinning. Sun exposure and dietary sources are key for adequate intake.
    • Balancing a diet rich in these vitamins promotes overall hair health and reduces the risk of hair-related issues.
    • When integrating these vitamins into your diet, focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
    • Be cautious with vitamin supplements to avoid overconsumption, as excessive intake can lead to potential health risks and complications.

    People Also Ask

    Q. What vitamins are crucial for maintaining healthy hair?

    To keep your hair healthy, you need to take several vitamins. The synthesis of sebum is aided by vitamin A, which keeps the scalp hydrated. Hair strength and development are aided by B vitamins, particularly biotin (Vitamin B7). For healthy hair, vitamin C increases the synthesis of collagen and improves the absorption of iron. The growth and cycling of hair follicles depend on vitamin D, whilst the antioxidant qualities of vitamin E shield hair follicles from harm. Maintaining a balanced diet of these vitamins contributes to the maintenance of robust, healthy hair.

    Q. Between Vitamin C and D, which is better for hair health?

    Although they have different functions, vitamins C and D are both crucial for healthy hair. For hair to grow and be strong, vitamin C improves iron absorption and helps produce collagen. Conversely, the health and growth cycles of hair follicles are supported by vitamin D. Combining the two vitamins will be helpful for general hair health.

    Q. Which vitamin is effective in preventing hair loss?

    Since it maintains the health and growth cycles of hair follicles, vitamin D is especially useful in preventing hair loss. Hair loss and thinning may result from a vitamin D deficiency. Healthy hair development and the prevention of hair loss can be achieved by ensuring sufficient levels of Vitamin D by diet, sun exposure, or supplementation.

    Q.Is Vitamin B12 capable of stopping hair loss?

    Although it is not generally recognized to effectively stop hair loss, vitamin B12 helps to maintain healthy hair follicles and promote hair growth. For healthy hair overall and to avoid potential hair thinning linked to shortages, adequate amounts of vitamin B12 are crucial. For the best outcomes, it is crucial to address hair loss-related concerns holistically as they may also be influenced by heredity, hormone imbalances, and dietary inadequacies.

    Q. Can Vitamin D intake lead to reduced hair fall?

    Healthy hair follicles are linked to adequate vitamin D intake, which may also assist lower hair loss. Stronger and thicker hair is encouraged by vitamin D, which helps hair follicles develop and cycle. Maintaining healthy hair and possibly lowering hair loss can be facilitated by ensuring adequate quantities of Vitamin D are obtained from the sun, food sources such fatty fish and fortified foods, or pills when needed.

    Q. How does Vitamin E contribute to hair strength and growth?

    Because of its antioxidant qualities, vitamin E mainly supports the growth and strength of hair. These characteristics aid in lowering oxidative stress on hair follicles, which would otherwise result in hair loss and breakage. Furthermore, vitamin E maintains the natural moisture balance and enhances blood circulation in the scalp, which stimulates stronger and healthier hair development. Vitamin E-rich meals and supplements can support the maintenance of optimal levels for hair that is stronger and healthier.

    Q. Are there any vitamins that specifically target hair thickness and volume?

    It is true that biotin, or vitamin B7, especially targets the thickness and volume of hair. In order to produce keratin, a protein that gives hair strands their structure, biotin is essential. Hair can seem thicker and more voluminous by being strengthened with enough quantities of biotin. Over time, consuming whole grains, eggs, and nuts—foods high in biotin—as well as taking biotin supplements helps support hair volume and thickness.

    Q. Can deficiencies in any vitamin lead to noticeable hair thinning?

    Indeed, a number of vitamin deficits can cause apparent thinning of the hair. For instance, a lack of Vitamin D can cause abnormalities in the growth cycles of hair follicles, resulting in hair loss and thinning. The same is true for B vitamin deficits, which can damage hair strands and cause hair thinning. Biotin, or vitamin B7, is one such vitamin. To maintain healthy hair development and prevent the thinning of hair that is linked to vitamin shortages, it is imperative to consume an adequate amount of these vitamins through food or supplements.

    Q. What role does Vitamin A play in hair maintenance and health?

    Vitamin A is essential for healthy hair because it promotes the production of sebum, the natural oil that lubricates the scalp and prevents dry, brittle hair. It also supports the body's tissues—including hair follicles—in their growth and repair. However, too much vitamin A can cause hair loss, so it's critical to consume a healthy amount from foods like leafy greens, carrots, and sweet potatoes.

    Q. How important is biotin (Vitamin B7) for hair growth and health?

    Vitamin B7, sometimes referred to as biotin, is essential for healthy and growing hair. It is essential for the synthesis of keratin, the protein that gives hair its structure. Sufficient biotin levels promote thicker, stronger hair strands and can help stop hair loss and thinning. Taking biotin supplements or including foods high in biotin, such as eggs, nuts, and whole grains, can help keep hair in good health and encourage hair growth.


    Dr. Kalyani Deshmukh, M.D.


    Dr. Deshmukh is an MD (Dermatology, Venerology, and Leprosy) with more than 4 years of experience. She successfully runs her own practice and believes that a personalized service maximizes customer satisfaction.

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