Biotin
There’s no shortage of products on the market claiming to promote healthy hair, but “the only thing that’s going to grow your hair long and strong is eating right,” says registered dietitian Courtney Barth. A diet rich in the B vitamins is a good start. Biotin (also known as vitamin B7) helps the body metabolize fats and carbohydrates for energy. It’s also crucial for keeping healthy skin, nails and hair. You can get biotin from foods like eggs, walnuts, almonds and leafy greens. But if you’re deficient, a supplement may help.
Vitamin C
Known as the sunshine vitamin, vitamin C helps boost collagen, a protein that makes your hair flexible and strong. It also acts as an antioxidant, which fights oxidative stress that contributes to aging and graying hair. Try to get your vitamin C from foods like oranges, strawberries, red peppers and kale. Vitamin C also promotes iron absorption, so it’s important to pair it with a food high in iron, such as spinach, lean meat and beans.
Iron
Iron assists your red blood cells in carrying oxygen to your scalp and hair follicles, so if you’re lacking this essential mineral, your mane may show it. You can get a good amount of the nutrient from your diet, especially in spinach, fish and lean meats.
This vitamin B complex from Garden of Life contains eight vitamins that boost keratin, stimulate growth and keep your mane shiny and healthy. It also includes probiotics and enzymes to improve gut health and boost energy.
Zinc
Among the best vitamins for hair growth, zinc promotes cell tissue growth and supports the oil glands that keep your scalp moisturised. You can get this mineral in foods such as spinach, avocado and pumpkin seeds or take a supplement.
A basic multivitamin can go a long way in encouraging your mane to grow. Look for a formula with specific nutrients, such as biotin, vitamin C, vitamin B12 and D, saw palmetto and zinc, like this one from Nature Made.
