The Top 3 Nutrients for Hair Growth to Include in Your Diet

We frequently say that healthy hair begins at the scalp because taking care of your follicles can help your mane flourish. But it actually begins far before that: it begins with the foods you feed your body. In fact, eating a well-balanced diet rich in nutritious foods is beneficial for a variety of reasons, many of which are far more essential than hair health. A balanced diet, on the other hand, can result in a full, thick head of hair. That, too, isn’t such an awful side effect.

Here are some of the most important elements to include in your diet if you want to promote healthy hair development.


Keratin is a protein that makes up your hair. Keratin is made up of a unique blend of amino acids, primarily cysteine, proline, and glycine, like all proteins. You should eat chicken, lean meat, and fish, as well as chickpeas, lentils, oats, and beans, to get your fill of protein and amino acids.

Vitamin D for Healthy Hair

Vitamin D

The vitamin D supplement has been related to good hair. Vitamin D is regarded to be one of the fat-soluble vitamins required for the formation and maintenance of healthy hair follicles. Furthermore, evidence suggests that those with low vitamin D levels may experience hair loss. Almost every American fails to get 400 I.U. of vitamin D from their daily diet, and clinical vitamin D deficiency affects nearly half of the population. More research is needed to identify the vitamin’s involvement in hair development, but it’s clear that a lack of it might have a negative impact on regular hair health. Vitamin D is naturally found in some foods, including shiitake and button mushrooms, mackerel, sockeye salmon, cod liver oil, sardines, and eggs, but getting enough of them to meet your nutritional needs is difficult. As a result, vitamin D pills are a common tool for most people.

Vitamin B for Healthy Hair

B vitamins

B vitamins, such as biotin and niacin, can aid hair development by promoting cellular energy generation, fighting free radicals, and promoting healthy hair growth. Biotin, in particular, appears to aid in the formation of keratin. In one smaller trial, women who took biotin (as part of a multi-ingredient supplement) experienced more hair growth than those who took a placebo. Deficiencies have also been linked to loss and breakage. Biotin deficiency, on the other hand, is uncommon in the United States. Meat (particularly organ meat), fish, eggs, seeds, nuts, and some vegetables like sweet potatoes, broccoli, and spinach, as well as supplements, can help you receive more biotin.

To promote hair growth, you need a diet rich in nutrients. These three are the most important: protein, B vitamins, and vitamin D. If you’re struggling with hair loss or thinning hair due to dietary deficiencies, these nutrients may be beneficial for your health as well!