Vitamins & Minerals for Hair

Your hair’s thickness, shine, and growth speed aren’t just genetics — they’re also the result of nutrient availability.
A deficiency in key vitamins and minerals can cause thinning, breakage, or even shedding.
Here’s your buy-and-use action plan for science-backed hair nutrition.

1. Why Micronutrients Matter for Hair Growth

Hair follicles are metabolically active — they need constant nutrient delivery
Vitamins & minerals act as cofactors in keratin and collagen production
Deficiencies can trigger shedding or slow regrowth
Nutrition supports both growth phase (anagen) and strength phase (catagen) of the hair cycle

2. Essential Vitamins for Hair

Biotin (Vitamin B7)

Role: Builds keratin, strengthens hair strands
RDI: 30 mcg/day
Sources: Eggs, almonds, salmon
How to Take: 5,000–10,000 mcg daily for growth support
Try: Sports Research High-Potency Biotin

Vitamin D

Role: Stimulates new hair follicles, regulates growth
RDI: 600–800 IU/day (most people need more)
Sources: Sunlight, fatty fish, fortified dairy
How to Take: 2,000 IU daily with a fat-containing meal
Try: Nature Made Vitamin D3 2000 IU

Vitamin C

Role: Boosts collagen synthesis, protects follicles from oxidative stress
RDI: 90 mg/day for men
Sources: Oranges, strawberries, bell peppers
How to Take: 500–1,000 mg daily; split dose AM/PM
Try: Garden of Life Whole Food Vitamin C

Vitamin E

Role: Improves scalp circulation, reduces oxidative damage
RDI: 15 mg/day
Sources: Sunflower seeds, almonds, spinach
How to Take: 200–400 IU daily with meals
Try: NOW Foods Vitamin E 400 IU

B-Complex Vitamins

Role: Support energy metabolism in follicles, regulate stress response
Sources: Whole grains, meat, leafy greens
How to Take: 1 capsule daily with breakfast
Try: Nature’s Bounty Super B-Complex

3. Key Minerals for Hair

Zinc

Role: DNA synthesis in follicle cells, regulates scalp oil
RDI: 11 mg/day for men
Sources: Oysters, beef, pumpkin seeds
How to Take: 15–30 mg daily with food (not with iron)
Try: Thorne Research Zinc Picolinate

Iron

Role: Delivers oxygen to roots via hemoglobin
RDI: 8 mg/day for men
Sources: Red meat, lentils, spinach
How to Take: 18–25 mg daily, on empty stomach with vitamin C
Try: Solgar Gentle Iron

Selenium

Role: Antioxidant defense, supports scalp health
RDI: 55 mcg/day
Sources: Brazil nuts, tuna, eggs
How to Take: 100–200 mcg daily
Try: NOW Foods Selenium 200 mcg

Copper

Role: Supports melanin production and collagen cross-linking
RDI: 900 mcg/day
Sources: Shellfish, nuts, seeds
How to Take: 1–2 mg daily (not with zinc — take at a different time)
Try: Solaray Copper 2 mg

4. Hair Supplement Stacks — Ready to Follow

Goal	Morning	Evening
Thinning Hair	Biotin + Vitamin D + Zinc	Vitamin C
Slow Growth	Vitamin C + Iron	B-Complex
Stress-Related Shedding	B-Complex + Vitamin E	Selenium
Gray Hair Support	Copper + Vitamin C	Zinc

5. How to Implement This Plan

Get your bloodwork — check vitamin D, iron, and zinc levels before supplementing heavily
Buy your top 3 needed supplements — start with deficiencies first
Take consistently — hair results take 8–12 weeks minimum
Pair with a hair-friendly diet — protein, healthy fats, colorful produce
Track progress — monthly hairline and crown photos

Bottom Line:
Supplying the right vitamins and minerals creates the perfect internal environment for thick, healthy, resilient hair.
Stack diet + supplements, stay consistent, and you’ll see visible improvements in 2–3 months.

Next Step: Combine this micronutrient plan with our Minoxidil & Hair Serums Guide for a complete inside-out hair growth strategy.