The best vitamins for hair growth (according to trichologists who actually know)
If you're looking to swot up on the best vitamins for hair growth, we've got you. It’s no secret that what we put into our bodies is just as important as what we apply onto them, especially when it comes to a 360 beauty regime. We know we should be eating a balanced diet full of protein, good fats and leafy greens, but sometimes life gets in the way.
The truth is, there’s only so much that topical beauty products that are applied onto the skin can do, and this is at its most evident when it comes to growing our hair. Yes, our strands can be slathered in nourishing products and reap the benefits, but when we look at hair’s innate health and ability to grow, we have to deal with the scalp.
And, in order to provide our hair with the best growing environment possible, we need to take a closer look at – you guessed it – our diets. Why? Because when the body isn’t receiving sufficient levels of the nutrients it needs, the hair is often one of the first things to suffer (the same applies for other animals and their coats). “As hair isn’t necessary for physical health, hair cell production is, unfortunately, viewed by the body as non-essential,” explains Anabel Kingsley, Consultant Trichologist and Brand President at Philip Kingsley. “Hair is therefore the last to receive the nutrients we ingest and the first to be withheld from, and even small deficiencies that may not impact our general health or be flagged in blood tests can cause hair shedding,” she adds.
Add to this the fact that our hair has zero chill. “Hair cells are our second fastest dividing cells (skin cells being the fastest), which means that hair’s energy, vitamin, mineral and protein requirements are very high,” Anabel reveals. “As hair is a needy, but essentially not-needed tissue, its nutritional demands are unique, and it can be hard to meet these through diet alone,” she says.
In short, nutritional deficiencies can cause a whole bunch of problems for our strands, especially when it comes to hair loss and breakage. And since our hair has diva tendencies, it requires a lot of love and attention. “That's why supplements can be so helpful – they give your strands some extra, and often essential, support,” concludes Anabel.
So if you’re struggling to grow your hair to the length you’d ideally like, we've rounded up the advice you need to know, alongside the best vitamins for hair growth that you should have on your nutritional radar…
What to do before you take any vitamins or supplements
"Before taking supplements, it’s important to make sure you have a balanced diet, and if you've noticed hair loss or brittle hair ask your GP, dermatologist, or trichologist to arrange a blood test to check for common nutritional deficiencies," advises Kate Holden, consultant trichologist at Noughty Haircare.
Also, make sure the combination of vitamins you take don't counteract or interrupt each other. “Some vitamins and minerals have an impact on each other so it’s important to be aware of this if you are targeting a specific vitamin or mineral,” says Kate. “For example, vitamin C can help to increase iron absorption, whereas zinc can inhibit iron absorption. Fat soluble vitamins are best absorbed with a meal containing fat, too, so timing can be important,” she says.
How to work out what vitamins and supplements you might need
“In terms of what supplements to take, it varies from person-to-person,” says Anabel. “Everyone’s diet is slightly different, as are health and gut absorption factors,” she adds.
“People who menstruate are likely to benefit from a supplement containing iron, vitamin C (which helps with iron absorption), L-lysine (which helps the body to store iron) and Vitamin B12,” says Anabel
“Iron and ferritin (stored iron) deficiency are one of the most common causes of excessive daily hair shedding in women,” says Anabel.
“Vitamin D3 is another supplement ingredient everyone, including men, should look out for as Vitamin D deficiency is incredibly common, and it can impact hair growth cycling; every hair follicle has a Vitamin D receptor,” explains Anabel. However if you're looking for one catch-all supplement, “for most people a general multi-vitamin is fine,” says Kate.
Water soluble vitamins
“Vitamin C and the B vitamins make up the water-soluble vitamins,” says Kate. “These are vitamins that we don’t store in the body, and any excess is washed out [when you pee]. This means that we need to consume them regularly, and that they are less likely to cause issues if taken in high doses. They aren’t inert though, and taking very high doses can lead to harmful side effects,” she warns.
“B vitamins play a critical role in hair and skin health, as well as being necessary for the nervous system and in reducing the effect of stress on the body. B2 (riboflavin), B3 (niacin), B9 (folic acid) and B12 (cobalamin) are of particular importance as deficiency can result in anaemia leading to hair loss,” says Kate.
Biotin helps the body metabolise proteins, fats and carbohydrates, converting food to energy," explains Anabel adding, “it is important to note that Biotin deficiency is rare, and taking a pure Biotin supplement is not going to stop a hair loss issue, unless it’s due to a biotin deficiency.” Kate agrees noting “there's limited evidence that supplementing above the recommended dietary allowance has any effect on improved hair and nail growth, but as it is a water soluble vitamin, it shouldn't cause any harm if you’d like to incorporate it into your routine.” Foods rich in biotin include eggs, fish, meat, seeds, nuts, sweet potato, broccoli and cauliflower.
“Vitamin B12 helps your body metabolise amino acids (which are the building blocks of hair), and helps keep your red blood cells healthy, allowing them to supply adequate oxygen to your tissues, including your hair follicles,” explains Anabel.
There are few studies that prove significant correlation between vitamin C and hair growth, however “vitamin c helps form red blood cells [which carry oxygen around the body] and this is needed for the absorption of iron,” explains Kate. Vitamin C also helps “maintains healthy skin and bones and helps with wound healing. It is also associated with protein metabolism, the synthesis of collagen and has antioxidant properties,” adds Kate. It also “contributes to collagen formation,” says Anabel.
“Vitamin C is the most easily destroyed of all vitamins, so we need to have a regular intake of vitamin C throughout the day. If you are trying to increase your iron or protein levels, vitamin C is really important,” Kate advises. Oranges and citrus fruits are rich in vitamin C.
It's estimated that 40% of women suffer from hair loss.
Fat soluble vitamins
“Fat soluble vitamins are stored in our body tissue, which means that you need to be more careful with them as they can build up to a dangerous level. The fat soluble vitamins are A, D, E and K,” says Kate.
“Vitamin D is thought to play a role in hair growth cycling, specifically in initiating the hair growth phase. Vitamin D deficiency is common in the UK, particularly during September to April as there isn’t enough ultraviolet light for us to produce our own, so it is recommended to supplement for vitamin D from autumn to spring,” says Kate. Alongside oral capsules, you can also boost your vitamin D intake through eating oily fish, red meat and egg yolks.
“Vitamin E is an antioxidant that maintains skin health and supports our immune system. We know that oxidative stress, poor skin health and illness can have negative impacts on our hair, so vitamin E helps to support hair growth by ensuring a good environment for our hair follicles to thrive.” explains Kate.
Minerals
“Iron is essential for healthy hair, and iron deficiency is one of the most common causes of hair loss worldwide,” says Kate. “Women and people who are vegan or vegetarian are more likely to be iron deficient. Hair specialists and doctors will often check your iron levels as a priority if you have noticed hair loss and are in an at-risk group,” she adds. Good sources of iron include red meat, nuts and beans.
Zinc is a crucial component in helping our bodies process protein and fats (the building blocks for healthy hair growth). You can keep zinc levels topped up every day through eating foods such as beef, lamb, crab, peanuts, wheat germ, milk and cheese.
“Copper contributes to the maintenance of normal hair colour,” says Anabel. In general, deficiencies in minerals like “iodine, zinc and copper can cause premature greying, poor hair growth and brittle hair,” says Kate.
Proteins
They might not technically be vitamins, but when it comes to hair growth it’s really important to flag the role of proteins. “It is possible to get all of the protein your body needs by eating a balanced diet,” says hair restoration surgeon and hair loss expert, Dr Bessam Farjo. “However, in today’s fast world, it probably does no harm to take certain supplements to be sure, especially if you believe you’re not eating a good balance,” he says. When we eat proteins, our bodies convert them into amino acids so that they can be useful to different parts of the body.
“I recommend taking a daily amino acid (protein) supplement,” concurs Anabel. “Hair is made of protein, and amino acids provide your strands with the building blocks that keep them strong. Our Philip Kingsley Density Amino Acid Protein Booster is made with pea protein, and contains an optimized blend of essential and non-essential proteins needed for optimal hair growth,” she adds.
"L-Cysteine is a sulphur-rich amino acid, found abundantly in keratin (the protein that makes up hair, skin and nails). Cysteine is instrumental in the formation of disulphide bonds – chemical bonds that hold your hair together," says Anabel. Cysteine can be found in broccoli, Brussel sprouts, milk and yogurt.
"Glycine is an amino acid that's also vital to keratin formation and it contributes to collagen formation and hair strength,” says Dr Farjo. Glycine can be found in dairy products, spinach, beans, cabbage and bananas.
L-Methionine is another sulphur-based essential amino acid. “Sulphur-rich amino acids are most important for your hair,” says Anabel.
