The best vitamins for hair growth include vitamins A, C and E, biotin, niacin, and vitamins B5 and B6. In addition to maintaining the overall health of your body, these vitamins are specifically required for increasing hair growth and keeping the hair healthy. Unfortunately, your body cannot make these vitamins alone; they must be absorbed through food, which is the best source, or in the form of nutritional supplements. In this article, we'll take a closer look at the best vitamins for hair growth to help you understand which ones are best for you and your particular condition.

Vitamin A

A versatile nutrient, vitamin A regulates many of the body's essential functions including immunity. The alopecia areata type of baldness is directly related to a compromised immune system, which makes vitamin A very important for preventing hair loss and increased hair growth. The vitamin also enhances the health of the sebaceous glands in the scalp and prevents flakiness.

Foods rich in vitamin A include whole milk, egg yolks, liver, carrots and all other yellow and orange vegetables, and green, leafy vegetables. Try to include more of these foods in your diet if you often experience a flaky scalp. Taking a multivitamin each day that contains vitamin A is also a good idea. However, do not exceed 50,000 IU of vitamin A daily, as this toxic dose can cause your hair to fall out. The recommended daily value of vitamin A is 5,000 IU.

Vitamin C

A powerful antioxidant that helps keep the body clear of damaging free radicals, vitamin C is also a fantastic vitamin for hair growth. It not only fights the free radicals that can result in brittle, weak hair, it also prevents dry hair and split ends. Although it isn't directly related to hair loss, a deficiency of vitamin C can make your hair more prone to falling out or becoming damaged, and getting enough of this nutrient can help increase hair growth by preventing these conditions.

The best way to get more vitamin C is to increase your daily intake of foods rich in the nutrient such as citrus fruit (oranges, lemons, limes, grapefruit), tomatoes, strawberries, green peppers, potatoes and dark green vegetables (broccoli, Brussels sprouts, greens). The United States Food and Drug Administration recommends that healthy adults get about 60 mg of vitamin C each day.

Vitamin E

Another of the best vitamins for faster hair growth, vitamin E improves circulation to the scalp, prevents hair loss and even enhances hair quality. Hair growth is stimulated when more blood circulates to the scalp. In addition, vitamin E is believed to prevent split ends, cure dry hair and help repair hair damaged by overuse of heated styling tools or exposure to weather. It is often taken internally as a nutritional supplement, but the oil itself can also be massaged into the scalp and hair as a deep conditioner.

Foods that contain large amounts of vitamin E include vegetable oils, dried beans, whole-grain cereals and green, leafy vegetables. However, many nutritionists believe that vitamin E is better absorbed through supplements instead of through food sources. Supplementing with about 400 IU of vitamin E each day is a wonderful way to promote hair growth. Also, make sure to choose a natural form of vitamin E over a synthetic form. Natural vitamin E typically comes from vegetable oils and is labeled as d-alpha tocopherol, whereas synthetic vitamin E is derived from petrochemicals and is derived from dl-alpha tocopherol.


Also known as "the hair vitamin," biotin is perhaps the very best vitamin for hair growth. It helps produce healthy hair, and it may prevent graying and balding. In addition, biotin helps your hair utilize protein, particularly keratin, the protein found in the hair and nails. Biotin supports the growth of healthy hair and a lack of the nutrient in the diet can actually cause hair loss. Severe hair loss was observed in patients who were tube-fed without consuming biotin. After the patients began taking biotin again, their hair grew back.

The best sources of biotin in food include egg yolks (however, not raw eggs), liver, rice and brewer's yeast. Smaller amounts are found in whole milk, whole grains and soy flour. Many multivitamins also include biotin, and biotin supplements formulated for healthy hair and nails are also available in many drug stores and natural food stores. Your body only requires a small amount of the nutrient. For the best results, supplement with 150 to 300 mcg (micrograms) daily.


A member of the B-complex family, niacin is found in many over-the-counter formulas designed to treat hair loss and increase hair growth. One primary reason it's so popular for treating hair disorders is that it increases circulation to the scalp. As an added bonus, niacin helps normalize the body's cholesterol levels and helps with the metabolism of carbohydrates, proteins and fats.

Lean proteins such as fish, turkey and chicken are excellent food sources of niacin. Many multivitamins also contain adequate daily levels of the nutrient. The recommended daily value of niacin is about 15 mg, and getting this much every day should help increase hair growth, prevent hair loss and keep the hair healthy.

Vitamins B5 and B6

A few other b-complex vitamins - specifically vitamins B5 and B6 - are also hair-friendly nutrients that promote hair growth and help prevent damaged hair and/or hair loss. Vitamin B5, also known as pantothenic acid, helps regulate the hormones involved in hair and skin health. Vitamin B6, or pyroxidine, blocks the conversion of testosterone into DHT, which is a primary cause of hair loss.

Organ meats, brewer's yeast, egg yolks and whole grains are all excellent dietary sources of both vitamin B5 and vitamin B6. A high-quality multivitamin typically contains adequate levels of the b-complex vitamins, but you can also supplement with a b-complex supplement daily. The recommended daily value for these nutrients are 5 mcg - 7 mcg of vitamin B5 daily and about 1.6 mcg of vitamin B6 daily.