Vitamins for Nail & Hair Growth
For hair and nail growth, certain vitamins and supplements can help strengthen and support these structures from the inside out. Here’s a list of key nutrients known to improve hair and nail health:
Biotin (Vitamin B7)
- How it helps: Biotin supports keratin production, a protein essential for hair and nails.
- Recommended dose: 2,500-5,000 mcg/day
- Food sources: Eggs, nuts, seeds, and sweet potatoes
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Vitamin A
- How it helps: Vitamin A supports scalp health by promoting sebum production and helps skin cell growth, which can strengthen hair.
- Recommended dose: 700 mcg/day (do not exceed without medical advice, as high doses can be toxic)
- Food sources: Carrots, sweet potatoes, spinach, and bell peppers
Vitamin C
- How it helps: Vitamin C is an antioxidant that helps combat oxidative stress. It also aids collagen production, supporting the structure of hair and nails.
- Recommended dose: 75-100 mg/day
- Food sources: Citrus fruits, strawberries, bell peppers, and broccoli
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Vitamin D
- How it helps: Low Vitamin D levels are linked to hair loss. It plays a role in follicle cycling and growth.
- Recommended dose: 600-800 IU/day
- Food sources: Sunlight exposure, fortified dairy products, and fatty fish
Vitamin E
- How it helps: Vitamin E is a powerful antioxidant that improves scalp circulation and protects hair from oxidative stress.
- Recommended dose: 15 mg/day
- Food sources: Nuts, seeds, spinach, and avocado
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Zinc
- How it helps: Zinc supports hair tissue growth and repair. It also helps keep the oil glands around hair follicles working properly.
- Recommended dose: 8 mg/day
- Food sources: Meat, shellfish, legumes, and seeds
Iron
- How it helps: Iron supports oxygen transport to hair follicles. Low iron levels are often associated with hair thinning and hair loss.
- Recommended dose: 18 mg/day for women (especially those who are menstruating)
- Food sources: Red meat, poultry, beans, and leafy greens
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Omega-3 Fatty Acids
- How it helps: Omega-3s nourish hair, support scalp health, and can reduce inflammation, which benefits hair follicles.
- Recommended dose: 250-500 mg of combined DHA and EPA/day
- Food sources: Fatty fish (salmon, mackerel), chia seeds, and walnuts
Collagen Peptides
- How it helps: Collagen can support skin elasticity, which benefits hair and nail strength. It provides amino acids necessary for keratin production.
- Recommended dose: 2.5-15 grams/day
- Food sources: Bone broth and collagen supplements (as food sources are limited)
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Silica
- How it helps: Silica strengthens both hair and nails by supporting collagen synthesis and improving mineral balance.
- Recommended dose: 5-10 mg/day
- Food sources: Bananas, whole grains, and green beans
Magnesium
- How it helps: Magnesium reduces calcium buildup on the scalp, which can contribute to hair shedding. It also supports protein synthesis and cell growth for healthy nails.
- Recommended dose: 310-320 mg/day
- Food sources: Leafy greens, nuts, seeds, and whole grains