6 vitamins to transform your dry, damaged hair into perfect shiny locks

To keep your hair healthy and beautiful, you need good nutrition. Certain key vitamins are particularly important.

Does your hair need some love? Healthy, shiny hair is more than just the shampoo and conditioner you use. What you put in your body is just as important as what you put in your hair, and vitamins and supplements are a crucial hidden weapon in the fight for healthy, shiny hair.

However, when it comes to transforming your hair from damaged to dazzling, not every vitamin is created equal. Here are six of the best vitamins you can take for great hair health from the inside out.

Food With Vitamin A

Vitamin A is crucial for cell growth and can help your hair grow faster.

Vitamin A

Vitamin A is often praised for its role in healthy, glowing skin, but did you know it’s also great for hair care? Vitamin A is essential for cell growth, including hair cells. For fast-growing hair, vitamin A is known to help. For this reason, many hair loss treatments contain vitamin A as an ingredient!

Vitamin A also helps your skin glands produce sebum, an oily substance that keeps your scalp moisturized and your hair hydrated.[1]

However, there is such a thing as too much vitamin A. An overdose of vitamin A can actually cause hair loss, so be sure not to exceed the recommended dosage.

Foods Rich in Biotin Vitamin B7

Biotin, also known as vitamin B7, is said to be important for thick, healthy hair.


If you’ve ever looked at the ingredients on the bottle of a skin, hair, and nail supplement, chances are you’ve seen biotin. This is because biotin is hair’s best friend – and it’s not too shabby when it comes to your nails and your skin, either.

Biotin helps your body convert food into energy and is essential for the production of keratin, the protein that makes up your skin, nails and hair. This makes it the perfect vitamin for promoting thick, healthy hair growth. In fact, studies have shown that women with thinning hair saw a visible increase in the volume and thickness of their hair after taking supplements containing biotin.[2]

Biotin can also help prevent hair loss: 38% of women who struggle with hair loss have been diagnosed with a biotin deficiency.[3] It’s no wonder so many hair supplements depend on this handy little vitamin.


Collagen is known for its skin benefits and is also helpful for healthy hair.


Another nutrient often celebrated for its role in skin care, collagen can also do wonders for your hair.

As the most abundant protein in your body, collagen — like biotin — helps create the keratin that makes up your hair. This makes it an important ingredient to help your hair grow faster and stronger.

But collagen also helps fight damage by protecting your hair from free radicals — compounds that damage your cells, proteins and hair follicles.[4] Studies have also shown that collagen helps slow down premature graying of hair[5] and thinning hair caused by aging.[6] With so many benefits, collagen is a must add to your nutritional routine.

Foods With Vitamin E

Do you want strong, healthy hair? Make sure you get enough vitamin E.

Vitamin E

Vitamin E promotes healthy skin – including the skin on your scalp. Because a healthy scalp is necessary for healthy hair,[7] it pays to keep the skin on your head happy.

As an antioxidant, Vitamin E rejuvenates, hydrates and increases blood flow to the scalp, helping your hair grow faster.[8] This is a proven method of stimulating hair growth, with drugs such as minoxidil using the same method to stimulate hair growth in patients suffering from hair loss and thinning hair.

Vitamin E also makes your hair stronger, reducing the free radicals and oxidative stress that cause weak, easily broken hair follicle cells. Since damaged hair often breaks easily, vitamin E is the perfect solution to reduce breakage, split ends and hair loss.

Vitamin C rich foods

Studies have shown that vitamin C can help fight hair loss.

Vitamin C

Vitamin C creates the protein known as collagen, so it’s no surprise that, like collagen, it’s great for fighting hair loss. But vitamin C also has a host of other hair care benefits.

Vitamin C also fights dandruff by fighting bacteria on your scalp, removing dirt and soothing dry, itchy skin. In addition, a diet high in vitamin C has been shown to prevent hair loss, male pattern baldness and alopecia.[9] One of the main culprits of hair loss is a hormone called dihydrotestosterone, which causes miniaturization and shrinkage of hair follicles. Vitamin C suppresses this hormone and prevents it from causing hair loss.[10]

Foods rich in iron

Iron is an important nutrient for hair growth.


Like collagen and vitamin C, iron plays an important role in hair growth. Studies have found a link between iron deficiencies and hair loss,[11] and iron helps your skin stay thick and strong. It does the same thing for your nails, by the way — after all, both your hair and nails are made of keratin.

Iron works by boosting circulation, which helps oxygen get to your cells more quickly. Without it, your scalp won’t get the blood flow it needs to grow your hair.

Choosing the right shampoo and conditioner is only the first step: beautiful hair comes from within.

Once hair is damaged, it can be difficult to turn back time. However, what you put into your body has a powerful effect on the health of your hair – and taking the right vitamins can really make a difference to your hair.


  1. Everts, Helen B: “Endogenous retinoids in the hair follicle and sebaceous gland,” Sept. 3, 2011, pubmed.ncbi.nlm.nih.gov/21914489/
  2. Glynis, Ablon: “A Double-Blind, Placebo-Controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-Perceived Thinning Hair,” 5 November 2012, ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
  3. Trüeb, Ralph M: “Serum Biotin Levels in Women Complaining of Hair Loss,” June 2016, ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
  4. Trüeb, Ralph M: “The Impact of Oxidative Stress on Hair,” December 2015, pubmed.ncbi.nlm.nih.gov/26574302/
  5. Abedin, Zainul et al: “Biochemical and radical scavenging properties of sea cucumber (Stichopus vastus) collagen hydrolysates,” March 27, 2014, pubmed.ncbi.nlm.nih.gov/24670209/
  6. Varani, James et al: “Decreased Collagen Production in Chronologically Aged Skin,” June 2006, ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
  7. Schwartz, JR: “The role of oxidative damage in poor scalp health: ramifications for causality and associated hair growth,” December 2015, pubmed.ncbi.nlm.nih.gov/26574300/
  8. Rossi, Alfredo et al: “Minoxidil Use in Dermatology, Side Effects and Recent Patents”, 2012, eurekaselect.com/article/41603
  9. Almohanna, Hind M. et al, “The Role of Vitamins and Minerals in Hair Loss: A Review,” 13 December 2018, ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  10. Kwack, Mi Hee et al: “L-ascorbic acid[{” attribute=””>acid 2-phosphate represses the dihydrotestosterone-induced dickkopf-1 expression in human balding dermal papilla cells”, December 2010, pubmed.ncbi.nlm.nih.gov/20701628/
  11. Park, Song Youn et al: “Iron plays a certain role in patterned hair loss”, June 2013, pubmed.ncbi.nlm.nih.gov/23772161/

6 vitamins to transform your dry, damaged hair into perfect shiny locks

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