10 essential vitamins for fabulous hair health

Are you feeding your hair the nutrients it needs?

Diet is one of the most important factors when it comes to your hair’s health as hair needs a blend of specific vitamins to grow long and strong. The good news is that the vitamins needed for healthy hair are in so many common foods you probably have in your kitchen right now. The bad news? Pizza isn’t one of them.

  • Biotin

Biotin is a water soluble B vitamin that helps the body to process fat and sugars and turn food into energy. It is THE most important vitamin for healthy hair and nails as it helps prevent hair loss and premature greying.

Sources: eggs, grains, bananas, cauliflower, mushrooms and nuts

  1. Niacin (Vitamin B3)

Niacin is another water-soluble vitamin, but this one is known to dilate the blood vessels. This will increase the blood flow to your scalp and help nourish your follicles.

Sources: fish, lean red meat, dairy, beans, almonds, carrots and celery 

  1. Omega-3

While our bodies are pretty awesome at making most of our nutirents, one of the vitamins it can’t make by itself is Omega-3. Omega-3 is a fatty acid and is found in the cells that line the scalp. It also provides the oils that keep your scalp and hair hydrated, so get this good fat in you!

Sources: salmon, tuna, avocado, pumpkin seeds, walnuts

  1. Iron

If you’re deficient in iron you can develop anaemia, which is a major cause of hair loss. If you’re a carnivore, go for meat, if you’re a herbivore leafy greens are your pals.

Sources: meat, egg yolks, kale, spinach, broccoli, lentils, dark chocolate (yay!) 

  1. Zinc

If you workout and sweat a lot you’ll be losing Zinc, which can lead to a dry, flaky scalp (and dandruff, eek!) Add it back in post workout with whole grains, meat or a shot of Help Hair!

Sources: oysters, meat, pumpkin seeds, dark chocolate (yay again!)

  1. Manganese

Studies have shown that those deficient in manganese are prone to hair loss

Sources: hazelnuts, pumpkin seeds, seafood

   7.   Vitamin D

There’s a possible link between vitamin D deficiency and developing telogen effluvium (excessive shedding). If you live in sunny Perth like us, you probably don’t need too worry about this, but you can get your dose of vitamin D from…

Sources: salmon, mushroom, beef liver, cheese, grains

  1. Vitamin E

Vitamin E is a bit of a wonder drug on the beauty scene. It’s a fat soluble antioxidant that nourishes your nails and skin as well as your hair. Vitamin E oil contains antioxidants, which improves the blood circulation to the scalp, slows down ageing and conditions locks too!

Sources: sunflower seeds, almonds, tofu, spinach, avocado

  1. Amino Acids

Amino acids play a central role for building blocks of proteins. Several studies have shown a huge link between amino acids and healthy hair growth. There are many different types, but the body can only produce 10 of the 20; the others must be supplied through food.

Sources: seeds, dairy, fish, beef, poultry, oatmeal, green vegetables 

  1. Vitamin A

You’ll have heard of Vitamin A, but have you heard of Sebum? Sebum is an oily substance created from Vitamin A and provides a natural conditioner for a healthy scalp. Without it you could develop an itchy scalp and dry hair.

Sources: Carrots, pumpkins, sweet potatoes, any animal liver, tuna

If you want to really fatten your hair up and be reassured you’re feeding it right, our Help Hair shake contains almost all of these vitamins, plus a complex blend of amino acids in a specific ratio for optimum hair health. Find out more here, or follow us on Instagram or Facebook for more hair health tips!