The Key Vitamin That Promotes Hair Growth

Vitamin A

Vitamin A is essential for the growth of all body cells, including hair. It plays a vital role in the production of sebum — the natural oil that moisturizes the scalp and helps keep hair healthy. A deficiency in this vitamin can lead to a dry scalp and weak hair. Natural sources of beta-carotene, which the body converts into vitamin A, include sweet potatoes, pumpkin, carrots, spinach, and kale. Animal-based sources include milk, eggs, yogurt, and cod liver oil.

Vitamin E

Vitamin E is well-known for its antioxidant properties that benefit both skin and hair. It is naturally secreted with the skin’s oils and helps stimulate hair growth, reduce hair fall, and delay the appearance of gray hair. Applying vitamin E oil can serve as a deep conditioner, especially for treating split ends. Oral supplements of vitamin E — typically 50 mg taken twice daily — have been shown to enhance hair growth, although it’s recommended to consult a doctor before starting any supplement. Dietary sources rich in vitamin E include nuts, seeds, leafy green vegetables, and plant-based oils like wheat germ oil and sunflower seed oil.

Vitamin D

Vitamin D supports healthy skin and bones, and it also plays a critical role in hair growth. Research indicates that vitamin D contributes to the creation of new hair follicles, helping to generate new hair and increase hair density. It can even reactivate dormant hair follicles, which is key in addressing thinning and baldness. The U.S. National Institutes of Health recommends a daily intake of 600 IU of vitamin D. However, over a billion people worldwide are estimated to have a deficiency. You can obtain vitamin D from natural sources such as salmon, swordfish, mushrooms, legumes, fortified orange juice, and low-fat fortified milk. Additionally, your body synthesizes vitamin D when exposed to direct sunlight, though it's important to use sunscreen to protect your skin during exposure.