Your hair and skin require certain vitamins for optimal health. It is important that you are getting an adequate supply of these vitamins each and every day. Most people are able to get them through their diet, but there are supplements available. If you choose to use a supplement, talk to your doctor first to ensure adequate dosing and safety.



Iron deficiency is not uncommon in women who do not eat red meats and women who are of child-bearing age. Healthy hair relies on iron to bring oxygen to all of the hair follicles. You want to make sure that you are getting adequate iron each day without getting too much. To increase the iron in your diet try incorporating red meats, egg yolks, spinach, lentils and chicken.


Vitamin D

Vitamin D deficiency is very common in the United States and it can cause a variety of issues, including problems with hair and skin. Hair follicle cycling relies on this vitamin and this vitamin is often prescribed for skin issues like eczema. Foods that contain this vitamin include salmon, grains and mushrooms.



Zinc is well-known for its ability to improve your immune system, but it can also help to grow your hair. You want to ensure that you are getting enough each day, especially if you are a heavy exerciser. Foods that contain this nutrient include lamb, pumpkin seeds, turkey and chocolate.


B-Complex Vitamins

The B vitamins are critical for your hair and skin, especially niacin, biotin and cobalamin. These vitamins help to restore your hair's thickness and shine. You can choose to take a B-vitamin complex supplement or get more foods rich in B vitamins in your diet. Such foods include whole grains, avocados, eggs and legumes. All of these foods contain a variety of different B vitamins, as well as other nutrients.  

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