Supplements for Healthy Hair

Beauty caucasian brunette woman

The general rule is this: eat healthy, focusing on mostly fruits and vegetables. Drink lots of water as well and you will find that natural healthy hair growth follows.

Healthy Fat

This includes coconut oil, olive oil, flax seed, chia seeds, and more. They contain high levels of omega 3 fatty acids known for delivering moisture to your tresses. Basically, anything that is high in omega 3 fatty acids is a good choice, such as deep-sea fishes and the like. With enough of this in your diet, your hair will grow strong and shiny through proper lubrication. You will notice that the same ingredients are often added in shampoo products, but the benefits are infinitely better when the said mineral is ingested.

Beauty caucasian brunette woman
Beauty caucasian brunette woman


Zinc is found in spinach, oysters, and pumpkin seeds. They contribute mostly to stronger hair strands and faster growth. The beauty of zinc is that it also contributes to skin and nail health so you will get triple benefits in just one serving.


If you are a vegetarian, then you might not be getting sufficient protein to help with hair growth. See, hair derives most of its growth power in protein, which means that sufficient amounts in your diet are essential. Note though that your protein should come from healthy sources such as boiled eggs, grass-fed pasture, and fish. Chicken and meat are some of the most obvious sources of protein but there are also few vegetables, which can offer marginal amounts of protein. This includes green peas, nuts, beans, etc.


Often found in green leafy vegetables, iron is also noted as an excellent ingredient for continuing hair growth and health. Other food types high in iron include: dried fruits, berries, cashew, dried apricots, baked potatoes, and more.

Vitamin C

Vitamin C is often credited for collagen regeneration. Since the scalp is basically part of the skin, it makes sense that vitamin c contributes to the general well being of your tresses. You will find that there are several vitamin C supplements in the market today, but it is usually better to get this from fruit sources such as: orange, lemon, strawberries, lime, and essentially all types of citrus fruits.

Vitamin E

Vitamin works with the hair in two ways: it helps nourish the strands and prevent breakage. The vitamin stimulates the production of keratin used to build stronger, longer, and healthier hair. Eating food items high in vitamin E is recommended such as: avocado, shellfish, sunflower seeds, nuts, and spinach.


Biotin is also another powerful ingredient attributed with healthy hair and nails. Fortunately, many of the food we eat are high in biotin, but it is still possible to suddenly suffer from a deficiency. For preventive purposes, make sure that some of these biotin-rich food items are in your diet at least once every day: mushroom, tuna, avocado, eggs, salmon, liver, Swiss chard, and berries.