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When I first look at a person I start at the top and work my way down – so obviously the first thing I am going to see is HAIR. This is way it’s important to have healthy hair, although we wash our hair and condition it there are a few
other things your hair is begging for. Your hair is mostly made up of proteins but there are a few vitamins and minerals to help your hair grow and stay healthy. There are a few people who mostly rely on hair supplements, but did you know a change in your diet can also help grow out your hair. Neither of them is wrong but if you are not able to stick with a diet make sure to get the following vitamins for luxurious fast-growing hair:


Biotin is a powerful vitamin B and small amounts can be found in many foods like eggs, milk or bananas. The use of biotin is common for hair loss, brittle nails and many other conditions. Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others. Biotin helps to make your hair thicker, repairs brittle hair and improves the health texture of your hair. A daily intake of biotin is necessary to ensure healthy hair.

Biotin has 3 major benefits:

  1. Promotes hair growth

  2. Thickens your hair

  3. Strengthens your hair

Vitamin A

Vitamin A has a lot of health benefits in store for us : from improving your eyesight to helping your immune system! Between all the benefits, hair growth is one of them. Vitamin A helps to produce an oil named sebum – this oil is crucial for a healthy scalp. Sebum moisturizes the scalp which leads to healthy hair and prevents your hair from drying.

PLEASE NOTE: Your body struggles to flush out the Vitamin A because it is a fat-soluble vitamin. Taking too much of it can lead to HAIR LOSS.

Vitamin A can be found in a variety of food for example: Sweet potatoes, egg yolk, milk, spinach and mangoes.


Niacin also known as Vitamin B3 is also an important nutrient that every part of your body needs. As a supplement, Niacin may help lower cholesterol and boost brain function. Niacin is responsible for nourishing and hydrating the scalp – helping the hair follicles to produce stronger strands of hair. The main function of niacin is to promote blood circulation helping us to get more blood to our scalp as well as oxygen and nutrients to the hair follicles.

NOTE: An overdose of this supplement can be bad for you! The recommended amount is 16mg per day for a man and 14mg per day for a woman.

Foods that contain Vitamin B3: Chicken breast, peas, avocados and tuna.

Vitamin C

Vitamin C is a powerful antioxidant that helps protect you against the oxidative stress caused by free radicals. Free radicals damage and can prevent your hair from growing and causes your hair to age. What are free radicals? Free radicals happen when oxygen in your body split into single atoms with unpaired electrons. Electron like to be in pairs so these free radicals search the body to find other electrons so they can become a pair. A lack of Vitamin C can result in having weak and brittle hair which can lead to hair loss. Vitamin C is a water-soluble vitamin and daily intake is
necessary to contain healthy hair.

Foods that contain Vitamin C: Peppers, strawberries, tomato’s and pineapple.

Omega 3 Fatty Acids

Omega 3 fatty acids are one of those Vitamins which are overall just good for your health. It nourishes and protects your hair and helps it to grow! Omega 3 Fatty Acids are responsible for a healthy cell membrane that facilitates efficient transfer of nutrition to the hair cells.

Foods that include omega 3 fatty acids: Walnuts, salmon, oysters and sardines.

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