11 Best Nutrients to Restore Hair Health

While genetics play a role, so do your diet, the weather, pollution, and overall approach to hair care.

Whether you want glossy, strong strands or just want to go longer between hair appointments, you can use many tricks of the trade to get your best head of hair yet. However, certain nutrients have the potential to change the game.

Diet has a significant impact on hair and overall health. This is because you are what you consume. So, it's time to figure out which nutrients to include in your diet if you want healthy, shiny hair.

1. Protein

Protein is essential for hair growth because hair follicles are mostly made of protein. Hair loss has been linked to a lack of protein in the diet. Good sources of protein include lean meats, fish, eggs, beans, and nuts.

2. Biotin

Biotin, also known as vitamin H, is a B vitamin that is essential for healthy hair growth. It helps strengthen hair and prevent breakage. Consuming more biotin has also been shown to improve hair growth in people who are deficient in biotin. Biotin can be found in foods such as eggs, nuts, and whole grains.

3. Iron

Iron is important for hair growth because it helps carry oxygen to the hair follicles. Low levels of iron can lead to hair loss. Good sources of iron include red meat, poultry, fish, beans, and leafy green vegetables.

4. Vitamin C

Vitamin C is an antioxidant that helps protect hair from free radical damage. It also helps the body absorb iron, which is important for healthy hair growth. Good sources of vitamin C include citrus fruits, berries, and kiwi.

5. Vitamin D

Vitamin D is important for hair follicle cycling and helps maintain healthy hair growth. It can be found in fatty fish, eggs, and fortified foods like milk.

6. Zinc

Zinc helps promote healthy hair growth and prevents hair loss. It's also important for the health of the scalp. Good sources of zinc include oysters, beef, beans, and nuts.

7. Omega-3 Fatty Acids

Omega-3 fatty acids are important for healthy hair growth because they help keep the scalp healthy. Good sources of omega-3s include fatty fish, flaxseeds, and walnuts.

8. Vitamin E

Vitamin E is an antioxidant that helps prevent oxidative stress, which can damage hair follicles. It also promotes hair growth.

An earlier study involving 120 women discovered that taking a supplement containing omega-3 and omega-6 fatty acids, as well as antioxidants, reduced hair loss, and increased hair density.

Good sources of vitamin E include almonds, avocados, and sunflower seeds.

9. Vitamin A

Vitamin A helps produce sebum, which is an oily substance that helps keep hair moisturized. Good sources of vitamin A include sweet potatoes, carrots, and leafy green vegetables.

10. Selenium

Selenium is an important mineral for healthy hair growth because it helps the body produce antioxidants that protect the scalp. Good sources of selenium include Brazil nuts, tuna, and whole grains.

11. Magnesium

Magnesium helps promote healthy hair growth by improving blood circulation to the scalp. Good sources of magnesium include spinach, almonds, and avocados.

The Bottom Line

In addition to consuming these nutrients, it's also important to stay hydrated and maintain a balanced diet. Avoid crash diets or restrictive eating plans, as they can lead to nutrient deficiencies and negatively affect hair health.

It's also important to take care of your hair externally by using gentle hair products, avoiding excessive heat styling, and protecting hair from the sun and other environmental damage.

A balanced diet rich in protein, vitamins, minerals, and healthy fats can help promote healthy hair growth and prevent hair loss. Talk to a healthcare professional or a licensed dermatologist if you're concerned about hair loss or other hair issues.