Best Vitamins & Foods for Hair Growth

5. Biotin (Vitamin B7)– The Hair Growth Booster

• Why it’s important: Biotin (Vitamin B7) strengthens keratin, improving hair structure and growth.
• Best sources: Eggs (especially yolks), Almonds, Sweet potatoes, Avocados
• Overuse of biotin supplements can be harmful. Whole foods are a better option unless prescribed.

6. B-Complex Vitamins (Especially B12, B6, and Folate)

• What they do: Support red blood cell production for better oxygen flow to the scalp.
• Deficiency signs: Hair shedding, fatigue, pale skin.
• Sources: Meat, dairy, leafy greens, fortified cereals, legumes.
• B12 is the most common vitamin deficiency for vegans and vegetarians, as it’s mostly found in animal products. It is important for them to take b12 supplements.

7. Vitamin C – For Collagen Production

• Why it’s important: Vitamin C helps produce collagen, a key part of hair structure. It also enhances iron absorption.
• Best sources: Citrus fruits, Strawberries, Bell peppers, Kiwi
  
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