Praises or commentaries about hair don’t affect us as much as praises or commentaries about our outfits, body, and looks. But having healthy, vibrant hair reflects your overall nutrition and well-being because your health affects your hair’s growth cycle. While hair growth products can improve your hair’s appearance, the best way to achieve true long-term growth and strength is by nourishing your hair from within.

In this article, we’ll explore the key vitamins and minerals your hair needs for healthy growth, as recommended by leading dietitians, doctors, and researchers. We’ll also discuss how you can pair nutrient-rich eating with targeted care from EZZ DNA to support growth from root to tip.

Why Your Hair Needs More Than Just Topical Care

Hair needs more than just topical care because the fundamental building blocks for strong and healthy hair growth come from within the body through proper nutrition and overall health. Topical products like shampoos and conditioners can improve hair appearance by moisturizing or temporarily strengthening strands on the surface; however, they cannot address underlying issues such as nutrient deficiencies, hormonal imbalances, or scalp health.

Key reasons why internal support is vital include:

• Hair follicles rely on a steady supply of essential vitamins, minerals, and proteins delivered through your bloodstream to grow and maintain healthy strands.

• Nutrient deficiencies disrupt the natural hair growth cycle, leading to thinning, breakage, or hair loss that topical products alone cannot fix.

• Internal factors such as chronic stress, inflammation, and hormonal fluctuations impact hair health from inside the body.

• The scalp, where hair roots are embedded, requires nourishment and proper circulation to create a healthy environment for hair growth.

• Topical care cannot regenerate or create new hair follicles, which depend on balanced vitamin D levels and overall internal health.

For truly thriving hair, a comprehensive approach combining good nutrition, stress management, medical guidance when needed, and topical care is essential. This internal-external synergy ensures hair remains strong, resilient, and vibrant over time no matter what season, but especially during winter. 

Key Vitamins & Minerals for Hair Health

Here are the main nutrients your hair needs with what they do, food sources, and how they link to hair-care routines.

Biotin (Vitamin B7)

According to Dr. Camp, biotin, also known as vitamin B7, strengthens hair and is a "building block" for keratin. It supports the growth of hair, skin, and nails because it participates in various cellular functions and enzymatic reactions that help convert food into energy. Furthermore, biotin supports keratin production and works within the hair-follicle cycle to help regenerate better hair growth in people with alopecia areata.

Food sources: Eggs, almonds, salmon, sweet potatoes, avocados, citrus fruits, tomatoes, dry beans, nuts, whole grains, and meat. 

Iron

Iron helps red blood cells carry oxygen to cells, ensuring oxygen circulation to hair follicles, which is critical for growth and strength. When you have an iron deficiency, it leads to anemia—a major cause of hair loss. This is why iron is an important mineral for various body functions, including hair growth. Low iron means less oxygen reaches follicles, which slows growth and increases shedding.

Food Sources: Clams, eggs, red meat (in moderation), spinach, lentils, tofu, beans, cereals, nuts and seeds. 

Zinc

As a major component of enzymes, including superoxide dismutase (SOD), an antioxidant, zinc plays a crucial role in hair tissue growth and repair. It also helps keep the sebaceous glands around the hair follicles functioning properly, which supports scalp balance and reduces hair loss. Also, make sure to balance your zinc intake, as both deficiency and excess zinc can impair hair health.

Food sources: Oysters, shellfish, beef, spinach, wheat germ, pumpkin seeds, lentils and chickpeas.

Vitamin D

Vitamin D has a similar structure to sex hormones. It plays an important role in the immune system and anti-inflammatory functions as it helps regulate calcium and phosphorus levels in the blood. Hair follicles have vitamin D receptors, and this vitamin aids the growth cycle. If you lack vitamin D, it results in thinning and slow regrowth. In Australia’s regions, you can obtain vitamin D primarily through safe sun exposure, which supports the creation of new hair follicles and may help combat hair thinning, especially in those with deficiencies.

Food sources: Sun exposure (moderately, though not a food), mushrooms, fatty fish such as salmon, tuna, trout, and mackerel, as well as orange juice, soy milk, yogurt, cereals, and fortified dairy.

Vitamin C

A strong hair shaft needs collagen structure and plenty of oxygen and nutrients. Recognized as a powerful antioxidant, vitamin C helps protect hair follicles from oxidative stress and boosts collagen production, which strengthens hair from the inside out. Furthermore, the body requires vitamin C to produce collagen, an important part of hair structure. According to Dr. Lee, vitamin C not only boosts collagen synthesis but also enhances iron absorption, which is vital for hair growth.

Food sources: Guava, tamarind, camachile, rambutan, papaya, pomelo, bell pepper, broccoli, strawberries, and citrus fruits.

Vitamin E

The best antioxidant that can prevent oxidative stress is vitamin E. It enhances scalp circulation and provides antioxidant protection, helping repair damaged hair follicles. Hair specialist Dr. Kevin Johnson said that the increased blood flow from vitamin E can stimulate hair growth, improve overall scalp health, and keep the scalp environment healthy and resilient.

Food sources: Sunflower seeds, almonds, spinach, and avocados.

Omega-3 Fatty Acids & Vitamin A (Bonus Combo)

Omega-3s nourish hair follicles, support scalp health, and may reduce inflammation that can impair hair growth. The omega-3 fatty acids have anti-inflammatory properties that promote healthy hair growth. Moreover, vitamin A helps regulate sebum production (scalp oil) and supports hair-cell growth, while omega-3s nourish the scalp and hair follicles from the inside. A balanced scalp oil combined with internal nourishment results in a fertile environment for growth.

Food sources: Fatty fish, sweet potatoes, carrots (vitamin A), flax seeds, walnuts, chia seeds, and oily fish (omega-3s).

If you’re experiencing rapid hair loss, scalp inflammation, or significant thinning, the cause may go beyond nutrition + care — you may need a dermatologist or trichologist. According to experts.

Eating the right and balanced food provides the best source of essential vitamins for hair growth. However, if your diet does not supply sufficient vitamin levels, you may consider taking dietary supplements for added support, as supplements work best for individuals with a vitamin deficiency. But remember to consult your doctor before taking any supplements, as they can be harmful to your body if taken without a proper prescription.