5 Essential Nutrients for Hair Regrowth

5 Essential Nutrients for Hair Regrowth.

Your Long Lustrious hair will make the richest and prettiest envious of you! Long Lustrious hair reflects the personality and self-esteem of oneself.

Who does not want to possess such rich persona?

For men & women, it is an expression of their internal confidence and beauty. While having such treasure is a wonderful thing, maintaining that to last forever is a tedious task.

It demands care, patience and . . . .  5 Essential Nutrients for Shiny Long Hair!

Hair is a complex composition of different proteins. So the obvious question is what are you eating?

In today’s age, even though hair loss is quite common, it is still discomforting to live with it. And Hair Loss does make one look older and unhealthy.

For your comfort, hair loss can be treated in different ways. In fact, hair loss treatments have probably been around from the times of the club wielding, cave living, neanderthals (ancient humans).

Maybe they had some kind of tiger tooth + lizard tail powder for that. Ha!


Or maybe not.

You know – hair growth is big business. Always has been.

So If you have stopped your hair loss (if not, read how to stop hair loss HERE), then it is now time to add some more vitamins to the pack to encourage new hair growth.

 5 Essential Nutrients for Hair Regrowth

If you want to go from short to long hair, then there are certain things you need to try out patiently. Here are the 5 Essential Nutrients for Shiny Long Hair that can treat your hair health from the root.

Vitamin A:

Vitamin A is essential for proper cell growth. It produces sebum in the scalp to prevent hair from drying and breaking.

Vitamin A deficiency may lead to flaky scalp and dry hair causing your hair to grow slow. Intake of Vitamin-A rich foods can make your hair thick and strong. Because it is such a potent free radical fighter, it will even correct any lingering skin or eyesight issues!

There are many dairy products and fruits rich in Vitamin-A including milk, butter, broccoli, water-melons, cod liver oil and dark leafy greens. But we are fans of juicing, so we recommend juicing carrots and filling up on the tasty vitamin A precursor, Beta-carotene.

As a bonus, if you are juicing, you may not need to buy any supplements, as you get all the megadose vitamins and enzymes from the live juices! Remember to use organic veggies for juicing.

Umm – Umm, no packaged juices. I know what you are thinking!

P.S. Read about the most nutritious vegetables here.

But if getting organic veggies, washing, peeling and juicing them every day seems like a tall order, then at least supplement. If using supplements, recommended daily allowance of Vitamin A for women and men (ages 18 and up) are 700 Microgram/day and 900 Microgram/day, respectively.

DO NOT overdose on vitamin A supplements. Stick to recommended dosages. If juicing veggies, please overdose happily!

B Vitamins:

All 8 types of B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are collectively known as B complex. They play an important role in cell metabolism which is vital for healthy hair growth. If your hair growth is very slow or you feel tired more often, these are the indication of Vitamin B complex deficiency.

It is important to consume B Vitamins via food every day, as these are water-soluble. Means – our body cannot store B Vitamins. So if our body has an excessive amount of B vitamins at any given time, our system flushes it out through urine. No storing for a rainy day.

If you think you are not getting enough B vitamins from your diet consider supplementing B Vitamins every day and enjoy long and strong hair. And get excellent health to boot!

All B Vitamins are essential for skin and hair, and we recommend that you first supplement a high potency B-Vitamin Complex. For most people, a month on such a high potency B-Vitamin Complex is sufficient to jumpstart their hair regrowth. (Do read the labels! Check if what you are buying has enough strength. Low dosages are useless for jumpstarting hair regrowth.)

However, if your hair is stubborn and need something more, you can supplement the following 3 individual B-Vitamins at a higher dose for new hair growth. This will be for a short time (a month maybe), in addition to the  b-Vitamins Complex. They are:

  • Niacin(B3)

The main function of Niacin is to improve blood circulation, bringing more oxygen and nutrients to the hair follicles. Vitamin B3 makes hair thick and healthy and helps them to grow faster. It even makes the scalp healthy to improve your hair strength.

Niacin is found in a variety of foods, including liver, chicken, fish, brewer’s yeast , avocados, peanuts etc.

  • Biotin(B7)

It’s type of Vitamin B which is imperative for long and healthy hair. It is sometimes also known as Vitamin-H. Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. Since hair itself contains keratin (a form of protein), biotin supports thick and dense hair.

Biotin deficiency symptoms include:

1. Brittle and thin fingernails
2. Hair loss (alopecia)
3. Conjunctivitis

Some food sources of Biotin include peanuts, Swiss chard, leafy green vegetable mushrooms, avocados, eggs, salmon, peanut butter, liver, and more.

While the recommended RDA for Biotin is quite low (30mcg/day), we have found this dose useless. If you are looking for new hair growth, supplement at least 1mg/day (1000mcg/day) of good quality, high  potency Biotin. You can go up to 5,000mcg/day for short periods to jumpstart new hair growth!

  • Folic Acid(B9)

Vitamin B9 is important for thick and shiny hair. It prevents hair from greying and adds moisture  reducing hair breakage.

Sources are Dark leafy vegetables, citrus fruits, Avocado, beetroot, spinach, liver, yeast, Brussels sprouts and more

The estimated average intake of folic acid for men and women is 400 mcg/day.

Vitamin C & Iron

Vitamin C is an essential nutrient for humans. Humans are one of the few animals who don’t make vitamin C in their body.  So is there enough vitamin C in your diet?

Vitamin C boosts our immunity and prevents diseases. Vitamin C also helps build collagen essential for rapid hair growth. Richest natural sources of Vitamin C are fruits and vegetables including Guava, red pepper, papaya, strawberry, orange etc.

Iron is an essential mineral for orderly function of our body. It helps to carry oxygen to the roots of the hair, eventually making them strong and promoting hair growth. It also stops hair shedding.
Iron deficiency is associated with women only. Men are rarely deficient in iron, in fact, iron supplementation can be very bad for men. Gentlemen, please supplement only Vitamin C and NOT iron. Ladies get your ferritin levels checked before thinking of iron supplementation.
Lack of iron can lead to alopecia or hair loss. Individuals, especially women, with hair problems, need to test their ferritin(iron) levels. If low, supplement Vitamin C and eat iron rich foods. Vitamin C enables increased absorption of iron from food, it keeps our hair strong and healthy.
How’s that for killing two birds with a stone!
Just supplement Vitamin C and get benefits of both – Vitamin C and improved iron levels.
Some rich sources of dietary iron include red meat, oysters, lentils, sesame seeds, beans, poultry, fish, leafy vegetables, watercress.

Supplement at least 1000 mg/day of vitamin C for hair regrowth benefits. Reduce dosage if you experience loose stools. However, people are able to tolerate more than 2000-3000mg/day without problems.

 Vitamin E

Vitamin E stimulates hair growth and prevents premature greying. It is known to stop production of free radicles in tissues. Massaging vitamin E hair oil topically at least twice a week will help to promote hair growth. It also repairs split ends thus giving you lustrous hair.

Sources include, wheat germ oil, almond Oil, sunflower oil, avocado, beans,  nuts and broccoli and more.

Estimated Average Requirements for Vitamin E for women and men ages 14 and up is 12 mg/day.


The bottom line to this thread is that if your body is healthy and well-nourished, your hair will be your shining glory.

You can maximise your genetic growth cycle through taking the proper blend of B-vitamins. These 5 essential nutrients are very crucial for a healthy, thick and quick hair growth. So supplement these and enjoy!

AUTHOR Anupama Singh

I am the founder of Vitsupp and have a bachelors in engineering. My family suffers from every lifestyle disease you can think of. Heart disease, obesity, high blood pressure, diabetes, hypothyroidism . . you name it and some one in my family has it. Trying to save myself and my family from our genetic disposition, I learnt much about nutrition, exercise and lifestyle diseases. Certificate in "Diabetes – The Essential Facts" by University of Copenhagen


  1. Samrridhi Kukreja

    Great article


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