With the right vitamins, you can counteract hair loss and strengthen your hair from the inside. Vitamins and the right amounts of minerals also play a major role in skin and hair. Find out here with our 12 tips how you can optimally strengthen your hair from the inside so that you can soon enjoy a full, shiny mane again!
Causes of hair loss
Even as a healthy person, you lose hair every day - usually between 70 and 100 hairs a day. Only when they become more, for example when your hair becomes thinner or you have bald patches on your head, is it referred to as pathological hair loss.
Pathological hair loss can have various causes. On the one hand, it can be related to another disease or occur as a side effect of a medication. On the other hand, factors such as stress and hormone levels also play an important role when it comes to hair health.
If you don't tolerate new hair care products and special ingredients well, this can also lead to hair loss or an unbalanced scalp. Last but not least, nutrition is probably one of the most important keys to healthy hair growth and maintaining hair health. Vitamin and mineral deficiencies in particular, but also a lot of alcohol and nicotine, promote hair loss and cause thinner and dull hair.
With a balanced diet you can achieve a lot from within and support hair health.
Find out more about the most important vitamins and minerals that are important for full and shiny hair:
11 important vitamins for hair
Vitamin A
The vitamin, also known as retinol, is particularly important for the synthesis of fat in the hair follicles, protects the hair and supports its growth. It also ensures a lot of suppleness. Well-known sources of vitamin A are carrots, dairy products, tomatoes and peppers.
Vitamin B
Vitamin B actually consists of eight individual vitamins. B6, B7 and B12 are particularly important for hair. You probably know vitamin B7 as biotin, which is particularly well-known for its effect on skin, hair and nails and which we will discuss in more detail in the next section.
Vitamins B6 and B12 strengthen the hair, balance sebum production and prevent inflammation of the scalp. Both vitamins are primarily found in meat and fish. Vegetarians and vegans should therefore be particularly careful to eat plenty of nuts, vegetables and grain products, which are also good sources of B vitamins.
Biotin
Biotin supports the formation of keratin, the basic building block of hair, and thus ensures stronger and shinier hair. Its strengthening properties also prevent split ends. Biotin is found in animal products such as liver and eggs, but many plants are also good sources of biotin. These include: oatmeal, nuts, mushrooms and soy.
Vitamin C
In addition to its positive effects on our immune system, vitamin C also has a very supportive effect on the health of the hair and scalp. It ensures good blood circulation in the scalp because it supports the absorption of iron. You can get vitamin C primarily from citrus fruits, red peppers and broccoli.
Vitamin D
The body produces vitamin D itself with sufficient exposure to sunlight. It protects the hair follicles and supports hair growth.
Vitamin E
Vitamin E protects the hair follicles from free radicals and the scalp from inflammation. At the same time, it supports hair growth. It is mainly found in tomatoes, raspberries and savoy cabbage.
Iron
Iron is especially important for the formation of red blood cells, which transport nutrients to the hair follicles. Great sources of iron are meat, especially liver, and vegetables, nuts and seeds.
Folic acid
Folic acid has been shown to be involved in cell division and also supports hair growth. It is found particularly in green leafy vegetables such as spinach and cabbage, but also in legumes, whole grains and dairy products.
Selenium
Selenium serves primarily to protect against oxidative stress and is primarily found in meat and fish. Vegans and vegetarians have to eat large amounts of fruit and vegetables to reach the desired amount of selenium. Unfortunately, selenium is only present in low concentrations in these foods.
Effective hair vitamin supplements
HAIRtamin Advanced Formula 1 Month
29,90 €
with the code
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(Prices incl. VAT, plus shipping)
HAIRtamin Gummy Stars 1 Month
29,90 €
with the code
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Latest lowest price: 29,90 €
(Prices incl. VAT, plus shipping)
INAO Hair Yeah Gummies
31,90 €
with the code
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Latest lowest price: 28,71 €
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SugarBearHair Vitamins 1 Month
Hairburst Original Vitamins 1 Month
Hairburst Chewable Heart Vitamins 1 Month
Hairburst Chewable Unicorn Vegan Vitamins 1 Month
Be sure to read the instructions for taking your dietary supplements. There you will find the exact recommended amount per day and when you should take the capsules or gummies. For example, whether with a meal or independently of other meals.
Silicon
Silicon (silica) is a trace element that only occurs in small quantities in our bodies. Nevertheless, it has been proven to have extremely positive effects on hair. It strengthens the hair and makes it grow thicker. Silicon is mainly found in oats, millet and potatoes.
Zinc
Zinc supports cell growth and is therefore an essential trace element. A deficiency can manifest itself in hair loss, among other things. Good sources of zinc are meat and fish, but whole grain and dairy products and nuts also contain the trace element.
More tips for healthy hair
Rosemary to support hair growth
Rosemary is considered a trendy plant on social media and the ultimate miracle weapon against hair loss. Whether as an oil or in the form of water: rosemary is said to support hair growth, so that the hair becomes noticeably thicker.
In fact, the positive effect of rosemary on hair growth has already been proven. However, previous studies have only recorded small numbers of participants. So we would have to wait until there are larger studies that prove the same effect.
Rosemary stimulates blood circulation in the scalp and supplies it with important nutrients, which in turn has a positive effect on hair growth.
At the same time, several hair types benefit from rosemary oil: It relieves itching and dandruff - both of which are side effects of a very dry scalp. But rosemary oil also benefits oily scalps because it regulates sebum production, so that the skin produces less oil.
You can find more tips about rosemary and proper scalp care in our blog post Scalp care: tips and trends for every hair type.
The right hair care
Use shampoo and conditioner that suit your hair type and meet your individual needs. Washing too often can also unbalance your scalp and put stress on your hair.
In addition to proper care at home, regular visits to the hairdresser are also important for maintaining beautiful, healthy hair. Regular trimming of the ends will make your hair look healthier.
A balanced diet
Although pills, capsules or gummies provide important nutrients and vitamins, they are by no means a substitute for a balanced and healthy diet. It is extremely important that you only take dietary supplements as a supplement and not as a replacement.
In addition to the many hair vitamins, macronutrients such as sufficient carbohydrates, proteins and healthy fats are also crucial to ensuring that you and your hair are healthy.
We hope that these tips on the ideal selection of hair vitamins have helped you and that you have learned something. If you are particularly interested in the topic of vitamins, take a look at our blog post about vitamins for the skin!
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