Best Vitamins For Hair Growth

What does my hair say about my health in general? Well…I think it says a lot. It makes good sense to boost my overall health with supplements – including some best vitamins for hair growth and a healthy scalp.

Simply put it, when I or my general health is down and out and lifeless, so is my hair.

Vitamins For Hair Growth

In fact, I have seen many people who are in the pink of health, most likely have healthy looking hair and skin, and vice versa.

During my grow hair journey, I also realized other than the ‘external’ scalp and hair care (like my natural recipes and handling my scalp and hair with tender care) it is also vital to have a ‘wholesome diet and lifestyle’

… like a ‘packaged deal’ thing…

So while I do all that good stuff to care for my scalp and hair, what do I take ‘orally’?

People say ‘hair vitamins’ helps heaps, so shall we look at what these ‘hair vitamins’ are?

What are some best vitamins for hair growth? 

Do you know any minerals that can help accelerate hair growth at its naturally healthy fastest speed?

Here’s what I got from doing some research and getting feedback.

As for myself, I have my natural recipes, do scalp massages, live a ‘reasonably healthy lifestyle’ (and my little ones consistently keep me pretty fit and on my toes) and eat/drink sensibly and yep, I take a good dose of multivitamin every day, as well as fish oil.

What are some best vitamins for hair growth?

Biotin, Vitamin B7 or H are some best vitamins for hair growth

Biotin is from the B complex family and is probably the most popularly known vitamin to prevent hair loss and gray hairs. Biotin is also important for giving us healthy skin, bone marrow and nerve tissues.

When Biotin works with other B Vitamins, it efficiently helps our body system convert sugars and protein into energy to maintain our energy levels.

In a nutshell, skin inflammation, depression, loss of appetite, sore tongue, muscular pain, hair loss, brittle hair and nails, dry or scaly scalp, all can be a symptom of Biotin deficiency.

So to make your hair grow faster healthily, remember to take your daily B-vitamins.

I take a multivitamin and alternately, a B-vitamins capsule (this has Biotin as well). I know some who take a multivitamin and top up with Biotin only.

Diet: Cooked egg yolks, milk, cheese, fish (salmon), poultry, walnuts, almonds, sunflower seeds, romaine lettuce, green peas, cauliflower, yeast, liver, clams, mushrooms, oatmeal, whole grains and soybeans. Do note that Biotin can be destroyed by canning and heat curing during food processing. Therefore, avoid stuff like canned mushrooms, canned peas, canned tuna, etc.

Supplement: There is no Recommended Dietary Allowance (RDA) for Biotin and not enough scientific information to determine an appropriate range of doses for biotin. An adequate amount to take for adults is about 35-100 micrograms per day – this depends on the person’s health condition. And do read instructions on product label.

Tip: If you are generally healthy, your body can actually make its own biotin naturally. But if someone, say, has an eating disorder, then this person is most likely lack of biotin.

Biotin, Vitamin B7 or H are some best vitamins for hair growth

Added note: Other Vitamin B complex include Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Folic acid (B9) and Cobalamin (B12). All these B vitamins, especially vitamins B3, B5 and B6 and Biotin – they work well together to become the best vitamins for hair growth.


Iron though not one of the best vitamins for hair growth – is definitely one good mineral to have in your body that also helps keep your scalp healthy. This is important to have well nourished hair follicles or hair growth.

Iron is essential to the production and performance of hemoglobin. Then, this carries oxygen in our blood to all over our body including our scalp. With adequate iron in us, we sleep deeper and much better. And this deep sleep and rest is important for our hair growth.

As good as iron is, it is best to have just the right dosage in our bodies.

This is because, too little iron can cause anemia (low blood), depression (causes hair loss) and child developmental delays. On the flip side, an overload of iron may give us heart problems and cirrhosis. So try not to ‘stuff yourself’ with too much iron.

So indirectly, a lack of iron in your body can make your scalp unhealthy, cause hair loss or slow growing hair. On the other side, having just enough (not overload) amount of iron in your body should accelerate hair growth significantly.

Iron Diet: Dark leafy green spinach, collards, red meat, egg yolks, dried fruits like raisins and prunes, oysters, clams, scallops, liver, chick peas, beans, soybeans, artichokes and iron-enriched cereals and grains (read food labels).

Tip: When you eat an iron rich diet with a diet or foods that contain lots of Vitamin C, your body will absorb iron even better! So in this way, vitamin C works as one the best vitamins for hair growth.

Did you also know that seaweed or kelp (sea-vegetable) is rich in iron? Yes, it is…and I love seaweed!

I found a little video from the blog of that talks about the steps of harvesting seaweed and there is a bit in the end that shows you how to make a simple seaweed salad (iron rich salad!) 😀

Supplement: Studies have shown that vegetarians consume less iron than non-vegetarians. This is because the iron consumed by vegetarians is less absorbable. Amount recommended for adults who are iron deficient is 100mg per day. Otherwise, a multivitamin-mineral supplement with 18mg of iron is good enough.

Caution: Iron, in the form of ferrous sulfate had caused poisoning among children. There have been cases of children who died from taking even just 200mg of iron. So to be safe than sorry, keep these supplements or any medication for that matter, away from the reach of children and use child-proof containers.

Vitamin C, E and A (Anti-oxidants) – other best vitamins for hair growth

Anti-oxidants are known to give healthy, clear and beautiful skin, prevent hair loss and speed up hair growth by flushing out the toxins from your body. This also boosts your overall immune system. These vitamins give a little touch of oil to your hair, therefore preventing your hair from becoming brittle, dry and keep split ends away. All this make these some of the best vitamins for hair growth.

Diet: All in, Includes strawberries, oranges, lemons, kiwi, papaya, blueberries, pineapples, mangoes, winter squashes, tomatoes, capsicum, spinach, asparagus, broccoli, turnip greens, peanuts, almonds, wheat germ oil, safflower oil, liver, pumpkins, sweet potatoes, carrots, dried apricots, milk, egg yolks and cheese.

Best Vitamins For Hair Growth


Vitamin C RDA for adults is 90mg daily for men and 75mg for women. You may increase the dosage if you are for example, breast feeding, ill, deficient or smoking.

Vitamin E RDA for adults is 15mg per day. If you feel you need more (depending on health condition) you may take until 100mg per day. But do not overload especially if you have any heart condition or taking heart medications.

Vitamin A RDA for adults is 900mcg per day for men and 700mcg per day for women.

Caution: Too much vitamin A whether in the form of supplements or from animal sources can be toxic, especially for pregnant women. And an excess of vitamin A can also cause hair loss. Do check with your doctor or a nutritionist.

Important Notes:

The information in this article serves as a general guide only. Please seek the professional advice of a general practitioner, doctor or nutritionist to know what will work best for your own health condition and situation.

Having supplements are great for our health. Having the best vitamins for hair growth are great too. However, do not overload or consume too much of anything for that matter, even though it is something good. Sometimes too much of even supplements or a certain kind of food for example, can do us more harm than good or they just all get wasted in our digestive system.

It has been said many times before, having a well-balanced diet (food and supplements) is most important – enough IS good enough, even for the best vitamins for hair growth. And all this, will keep us generally healthy – and good enough for a great grow hair journey!



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