Disclaimer: The information provided is not intended as medical advice.  For any medical concerns, always contact your doctor or dermatologist.

When it comes to healthy hair, what you put on your plate matters just as much as the products you apply to your strands. After all, the scalp is home to around 100,000 hair follicles, and each one relies on a steady supply of nutrients to function at its best. While there’s no single vitamin guaranteed to give you longer, thicker hair overnight, a balanced diet can help support healthy hair growth, strength, and shine.

It's also worth noting that more isn't always better. Experts agree that vitamins and supplements shouldn't replace a nutritious diet, and taking high doses of certain nutrients may do more harm than good. If you're concerned that you may not be getting enough of a particular nutrient, don't self-diagnose based on internet searches alone. Nutrient deficiencies should be confirmed through proper medical evaluation and testing. Before adding supplements to your routine, talk with your doctor or dermatologist to determine whether a deficiency is actually present and what treatment approach is right for you.

11 Nutrients and Vitamins for Hair

11 Nutrients and Vitamins for Healthy Hair

Healthy hair looks different for everyone, whether you have sleek straight strands, voluminous curls, or textured coils. But regardless of your hair type, strong, resilient strands start with proper nourishment.

2. Vitamin A

Vitamin A supports normal cell growth throughout the body, including the cells that make up your hair and scalp. Foods rich in vitamin A include: Sweet potatoes, carrots, spinach, kale, butternut squash, cantaloupe, and eggs.

2. Vitamin B2 (Riboflavin)

Riboflavin helps convert food into energy and supports normal cellular function. Because healthy hair growth requires a constant supply of energy, this B vitamin plays a supporting role in maintaining healthy strands. Foods rich in riboflavin include: Milk, yogurt, eggs, salmon, lean beef, mushrooms, almonds, spinach.

3. Vitamin B7 (Biotin)

Biotin has become one of the most talked-about nutrients for hair health, but if you aren’t deficient, it won’t help much. It’s involved in the production of keratin, the protein that makes up hair, skin and nails. Foods rich in biotin include: Eggs, salmon, avocados, sweet potatoes, sunflower seeds, almonds, beef liver.

4. Vitamin B9 (Folate or Folic Acid)

Folate helps support healthy cell growth and renewal, making it an important nutrient for tissues throughout the body—including the scalp. Foods rich in folate include: Lentils, chickpeas, black beans, spinach, asparagus, Brussels sprouts, and avocados.

5. Vitamin C

Vitamin C is an antioxidant that helps protect cells from oxidative stress. It also supports collagen production, a structural protein found throughout the body. Foods rich in vitamin C include: Oranges, grapefruit, strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts.

6. Vitamin D

Vitamin D plays a role in many bodily functions, including supporting healthy skin and scalp health. While sunlight helps your body produce vitamin D naturally, certain foods can help you meet your daily needs as well. Sources of vitamin D include: Salmon, sardines, egg yolks, fortified milk, fortified cereals, and UV-exposed mushrooms.

7. Vitamin E

As an antioxidant, vitamin E helps protect cells from oxidative damage and supports overall skin and scalp health. Foods rich in vitamin E include: Almonds, sunflower seeds, hazelnuts, peanuts, avocados, spinach, and olive oil.

8. Protein and Collagen-Supporting Nutrients

Hair is primarily made of keratin, a protein. That’s why consuming enough protein is one ef the most important dietary habits for maintaining healthy hair. Protein-rich foods include: Chicken, turkey, fish, eggs, Greek yogurt, lentils, tofu, and tempeh.
For additional collagen support, pair protein-rich foods with vitamin C-rich fruits and vegetables.

9. Omega-3 Fatty Acids

Omega-3 fatty acids help support scalp health and contribute to overall skin hydration. Since the body cannot product them on its own, they need to come from food. Foods rich in omega-3s include: Salmon, mackerel, sardines, herring, chia seeds, flaxseeds, walnuts.

10. Iron

Iron helps transport oxygen throughout the body, including the the tissues that support healthy hair growth. Foods rich in iron include: Lean red meat, oysters, lentils, beans, spinach, pumpkin seeds, fortified cereals

11. Selenium

Selenium supports several important functions in the body, including healthy thyroid function and antioxidant activity. Foods rich in selenium include: Brazil nuts, tuna, sardines, shrimp, eggs, brown rice, and whole grains.

That’s where Function of Beauty’s 100% custom-made formulations come in handy. Take our hair quiz to find just-for-you hair products.