The best vitamins for hair growth

Your hair is your crowning glory. If you want long, thick hair, but struggle with thin hair, and slow growth, these vitamins can help stimulate luscious locks.

Vitamins are essential nutrients that help your body perform different duties. This is what allows you to function properly. Vitamins can help heal wounds, keep your bones strong and boost your immune system.

Vitamin A

All the cells in your body need Vitamin A for growth, including your hair. If you lack this vitamin, you may notice you’re losing hair. Vitamin A helps your skin glands make an oily substance called sebum. Sebum is important because it moisturises your scalp and keeps your hair healthy. Talk to your doctor about how much more Vitamin A you should be taking – it’s a balancing act because too much can also lead to hair loss!

Find it in: Sweet potatoes, pumpkin, carrots, spinach, kale, milk, eggs and yoghurt.


B-vitamins help create red blood cells in your body. These cells carry oxygen and nutrients to your scalp and hair follicles. This process helps with hair growth.

Find it in: Dark, leafy greens, wholegrains, almonds, seafood, almonds, meat and fish. Vitamin B12 is mainly found in animal products, so if you’re a vegetarian, you may need a supplement.

Vitamin C

This powerful vitamin protects you from colds and flu and oxidative stress. Oxidative stress is caused by an imbalance between dangerous free radicals and healthy antioxidants in your body. This is important because damaged free radicals can interfere with the growth of your hair. Vitamin C also helps your body create collagen, a part of your hair’s structure and helps your body absorb iron, another important ingredient for hair growth.

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Find it in: Strawberries, guavas, citrus fruit (oranges, limes etc.) and peppers.

Vitamin E

Research has shown that people with hair loss have a 34% increase in hair growth after using a Vitamin E supplement for eight months. Just like Vitamin C, Vitamin E is an antioxidant that helps prevent oxidative stress.

Find it in: Almonds, spinach, avocados, sunflower seeds, whole wheat bread and swiss chard.


Iron helps red blood cells transport oxygen to your cells. This is important for hair growth. Iron deficiency conditions like anaemia cause major hair loss, so it’s important to keep your iron levels in check.

Find it in: Eggs, spinach, lentils, oysters and clams.


Zinc keeps the oil glands around your hair follicles working properly. It also plays an important role in growth and repair. As with Vitamin A, a balance is important, so check your zinc levels with your doctor before stocking up on any supplements.

Find it in: Spinach, oysters, beef, wheat germ, pumpkin seeds and lentils.