To maintain healthy hair, there are specific vitamins and minerals necessary to get enough of in your diet. They’re easily obtainable as they are present in most foods, however, some foods are richer in certain nutrients than others. They can also be taken as a daily dietary supplement. Below are the most important minerals and vitamins for hair growth.
- B-Complex Vitamins: B-complex vitamins are a group of eight vitamins your body needs in small quantities and support a healthy body in many ways, some examples being supporting skin and hair health. The eight members of the B-complex are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). B-Complex vitamins play a role in healthy hair growth because they are required for the growth and development of dermal layers (skin) and its appendages. Biotin, niacin and cobalamin, for example, are among the most popular B-Complex vitamins that help restore shine and thickness to hair strands. However, all of the B vitamins are important for hair growth.
- B1 (Thiamin), B2 (Riboflavin), and B3 (Niacin) contribute to the proper nourishment of hair follicle cells. For example, a deficiency of Vitamin B2 can cause dry skin, inflammation of mucosal membranes and dermatitis. Similarly, Vitamin B3 deficiency can also cause dermatitis.
- B5 (Pantothenic Acid) can give hair flexibility, shine and helps to prevent hair loss. It is most found in both plants and animals including meat, vegetables, cereal grains, legumes, eggs, and milk.
- Biotin is known to play a role in strengthening hair follicles, nails, and skin. A deficiency in B7 (Biotin) can cause hair loss (alopecia), dermatitis, and loss of hair pigmentation. Biotin can be found in foods such as peanuts, carrots, swiss chard, cooked eggs and raw egg yolks, liver, yeast and bananas.
- B12 (Cobalamin) may also help aid in hair maintenance.