11 Best Vitamins for Hair Growth and Thickness that works [2020]

Having a sound hair is a significant piece of looking and feeling great in regular day to day existence. It upgrades your character and establishes a pace for your expert and self-improvement. Solid hair supplements your face and causes your body to feel total. So give your hair the consideration it merits and keeps it solid and fit as a fiddle.

Regularly, individuals experiencing one hair issue or the other disregard the part of expending supplement rich eating routine. Vitamin deficiencies could cause gray hair, split ends, lack of volume, brittle hair, flaky scalp, frizzy hair and other hair related problems.

Topical hair medications are incredible yet they probably won't fathom the main driver. You may have taken a stab at everything from hair beauticians, hair gain items, activities and others to have a lovely hair, yet have you at any point thought about whether you are expending an eating regimen that is sufficient to help solid hair growth? 

It is easy decision, cells that make strands of hair require a standard stockpile of supplements. 

At the point when the body doesn't get legitimate sustenance, it encounters oxidative pressure and hormone irregularity which adversely influences the hair follicles. So before you attempt to treat your hair outwardly, consider taking vitamins basic for giving you an impeccable, voluminous and stunning hair. 

A decent eating routine is portrayed as nourishment having perfect measures of proteins, starches, minerals, vitamins, fats, water, and fiber. For hair growth, specifically, the supplements including vitamins, proteins, and minerals are significant. 

So, if you know what vitamins are required for hair growth, you can either increase the intake of foods rich in them or take them as vitamin supplements. Below are the different vitamins that are vital for healthy hair growth.

Also read:  18 Effective Hair Care Tips For Women at Home 2020

1. Folic Acid 

Folic corrosive can productively help you in treating hair misfortune. You would recapture your lovely hair by expending folic corrosive through your nourishment. You can likewise quit diminishing of your hair and dispose of genetically initiated baldness.

Foods that contain folic acid:

Source	Serving Size	Amount Of Serving
Spinach	100 g	194 μg
Lentil	100 g	479 μg
Orange juice	248 g	74 μg
Peanut	100 g	246 μg
Beans/Green bean	100 g	33 μg
Avocado	100 g	81 μg

2. Vitamin A

Vitamin A advances growth and improvement in the body. It helps in cell growth, legitimate capacity of invulnerable framework and vision. Dry hair, flaky scalp with dandruff and moderate growth of hair by and large are caused because of lack of Vitamin A. Along these lines, it is priceless your hair as it helps in the creation of sebum on the scalp and keeps the scalp from drying. Appropriate sebum creation on the scalp gives you a healthy and sparkling hair. 

Vitamin A is accessible as beta-carotene in the foods we devour. 

Foods that contain Vitamin A:

Source	Serving Size	Amount Of Serving
cod liver oil	15 ml	4080 μg
Capsicum red	100 g	952 IU
sweet potato	100 g	709 μg
Carrots	100 g	835 μg
Broccoli	100 g	623 IU
Butter	100 g	684 μg
Kale	100 g	500 μg
Pumpkin	100 g	426 μg

3. Omega-3

The three parts present in Omega 3s are DHA (docosahexaenoic corrosive), ALA (alpha linoleic corrosive) and EPA (Eicosapentaenoic corrosive). These are very advantageous in treating hair issues. Fish oil can lessen irritation in the scalp and subsequently help in appropriate hair growth, hair thickening and decrease of hair misfortune. Hormonal changes can likewise invigorate hair issue. By feeding your body with omega 3, you can adjust your hormones. 

Foods that contain omega-3s

Source	Serving Size	Amount Of Serving
King salmon	100 g	2000 mg
Tuna canned	100 g	230 mg
Flaxseed	100 g	22.8 g
Chicken Egg	1 Large or 50 g	0.7 g
Walnut	100 g	47.174 g
Hemp seed	100 g	9.301 g
chia seeds, dried	100 g	17.830 g

You can also take omega-3 enhancement containers on the off chance that you don't eat these foods.

4. Protein

Each and every strand of the hair is comprised of protein fiber, so guarantee you include heaps of protein into our eating regimen. Lack of protein can bring about a few hair issue, for example, frail hair, dandruff scalp, fragile hair and dry scalp. Additionally, insufficiency of protein is a typical reason for abundant hair misfortune. The foods wealthy in proteins are basically seafood and different meats. You need not stress on the off chance that you are veggie lover, you despite everything have a decent number of plant based food sources to eat. In the event that you depend on plant sources, you have to expend these foods in high amounts to get the necessary sum, be that as it may, proteins from plant foods are handily consumed by the body.

Foods sources of proteins

Animals Sources

Source	Serving Size	Amount Of Serving
Salmon	100 g	20 g
Eggs	100 g	13 g
Milk	100 g	3.3 g
Turkey meat	100 g	29 g
Yogurt	100 g	10 g
Lean Beef	100 g	26 g

Plant Sources

Source	Serving Size	Amount of Serving
Hemp seeds	100 g	31.56 g
Quinoa	100 g	14.1 g
Spinach	100 g	2.9 g
Beans	100 g	21 g
Broccoli	100 g	2.8 g
Pumpkin seed	100 g	19 g

5. Biotin and Vitamin B5

Add these two fundamental supplements to your eating regimen to dispose of all health issue. Biotin is helpful in fixing hair harm brought about by pressing and blow drying heat, over shampooing. Pantothenic corrosive (Vitamin B5) jelly hair sparkle and aides in building solid and thick hair. Vitamin B5 helps in the correct capacity of adrenal organs, which forestalls maturing of hair and invigorates hair adaptability and growth. In general these two supplements are excellent for keeping up solid and healthy hair. 

Food sources of biotin

Source	Serving Size	Amount of Serving
Brewer’s yeast	100 g	188.8 μg
Soybeans	100 g	179.4 μg
Beef liver	100 g	113.3 μg
Butter	100 g	94.3 μg
Sunflower seeds	100 g	66 μg
Green peas/lentils	100 g	40 μg
Peanuts/walnuts	100 g	37.5 μg
Pecans	100 g	27.75 μg
Eggs	100 g	18.9 μg

Food sources of vitamin B5

Source	Serving Size	Amount of Serving
Chicken Liver	85 g	8.3 mg
Sunflower seeds	28 g	1.98 mg
Salmon	85 g	1.9 mg
Avocados	1 fruit	2 mg
Sun-dried tomatoes	1 Cup	1.1 mg
Corn	1 Cup	1.18 mg
Mushrooms	1 Cup	1.3 mg
Broccoli	1 Cup	0.5 mg

6. Vitamin C

Free radicals are the primary driver of maturing process and these atoms can make harm protein, cell layers, and DNA. The expansion in free radicals invigorate maturing of hair and furthermore advances hair misfortune. Vitamin C has cell reinforcements that help to forestall a wide range of hair harms caused because of free radicals and keeps your hair healthy. 

Food sources of Vitamin C

Source	Serving Size	Amount of Serving
Orange	100 g	53.2 mg
Grapefruit	100 g	33.3 mg
Brussels sprouts	100 g	85 mg
Kiwi fruit	100 g	92.7 mg
Strawberries	100 g	58.8 mg
Kale	100 g	120 mg
Capsicum	100 g	80.4 mg
Broccoli	100 g	89.2 mg

7. Vitamin D

Hormonal changes in the body extraordinarily influence hair follicles and it can prompt hair issues. Vitamin D bolsters the hormones in the guideline of safe framework, cell growth, and calcium homeostasis.  In the recent times, many people encounter alopecia areata (bald spots on the hair) due to Vitamin D deficiency. You ought to get enough Vitamin D from foods and daylight to get healthy hair.

Vitamin D through sunlight

• Exposure yourself to direct sunlight to absorb Vitamin D.
• Sunlight can also detox your body.
• 10,000 units of Vitamin D can be absorbed if you spend time under sunlight for about 10 to 15 minutes.

Food sources of Vitamin D

Source	Serving Size	Amount of Serving
Mackerel fish	100 g	50 mg
Portabella mushrooms	100 g	0.2 μg
SockeyeSalmon	100 g	352 mg
Cheese	100 g	15.41 mg
Halibut fish	100 g	734.99 mg
Sword fish	100g	446.22 mg
Egg Yolk	100 g	146.06 mg
Maitake mushrooms	100 g	752.41 mg
Cod liver oil	1 tsp (4.5 g)	301.5 mg

8. Zinc

Sebum is the basic common oil delivered on the scalp to keep hair healthy. Zinc encourages the correct creation of sebum which helps in molding the scalp and keeping it dandruff free. It additionally safeguards hair quality and forestalls untimely thinning up top or maturing of hair. The body doesn't have the ability to store Zinc for quite a while, so we should allow Zinc through food sources. 

Food sources of Zinc

Source	Serving Size	Amount of Serving
Kidney beans	100 g	1.07 mg
Shrimp and prawn as food	100 g	0.97 mg
Flax seeds	100 g	4.34 mg
Yeast	16 g	3.0 mg
Egg yolk	100 g	2.30 mg
Oysters	85 g	76.7 mg
Pumpkin seeds	100 g	7.64 mg
Spinach	100 g	0.53 mg
Beef	100 g	6.31 mg

9. Iron

Iron encourages appropriate working of our body and furthermore assumes a significant job in shipping oxygen to the hair follicles. So iron is fundamental for hair growth. Iron lack can make your hair dull, weak, dry and slim. To stay away from these harms and recapture your hair health, one should fuse iron rich foods in the everyday eating regimen. 

Note: The retention of iron from plant based sources are not the same as the creature sources. So specialists prescribe individuals to expend Iron with Vitamin C to encourage better ingestion in the body. 

Food sources of Iron

Source	Serving Size	Amount of Serving
Peas	100 g	1047 mg
Beans	100 g	5.1 mg
Beef meat	100 g	2.6 mg
Octopus ( Cooked )	100 g	9.5 mg
Lentils	100 g	6.5 mg
Swiss chard	100 g	2.26 mg
Spinach	100 g	2.71 mg
Apricots, Dried	100 g	2.7 g
Sesame Seeds	100 g	14.6 mg

10. Magnesium

Magnesium assumes a key job in all body capacities and procedures. Absence of magnesium can cause an individual age quicker and to feel feeble after some time. It is likewise a reason for different sicknesses, for example, nervousness, diabetes, stoppage, hypertension, weakness, discouragement, and clogging. All these can influence the hair growth and lead to hair issues. Hair follicles rely upon magnesium mineral to keep up its quality. The shortage of magnesium can cause hair misfortune and later outcome into to baldness. 

Food sources of magnesium

Source	Serving Size	Amount of Serving
Swiss Chard	100 g	86 mg
Avocado	100 g	29 mg
Spinach	100 g	79 mg
Black Beans	100 g	70 mg
Banana	100 g	27 mg
Fig	100 g	17 mg
Sesame Seeds	100 g	351 mg
Pumpkin Seeds	100 g	550 mg
Almond	100 g	268 mg

On the other hand, you can utilize moisturizer which contains magnesium or wash in water containing Epsom salt (magnesium rich).

11. Vitamin E

Vitamin E battles against free radicals and shields cells from harm. Vitamin E has cell reinforcements which help in modifying hair strands and upgrades hair health. 

Food sources of Vitamin E

Source	Serving Size	Amount of Serving
Almonds	100 g	26.2 mg
Avocado	100 g	2.07 mg
Sunflower Seeds	100 g	35.17 mg
Spinach	100 g	2 mg
Broccoli	100 g	0.78 mg
Sweet Potato	100 g	0.26 mg
Wheat Germ	100 g	15.99 mg
Palm Oil	1 tsp ( 14 g )	2.17 mg
Olive Oil	1 tsp ( 14 g )	1.94 mg

Additional Tips for Growing a Healthy Hair

1. Trim your hair much of the time. This will dispense with the split closures, offer smoothness, and volume. 
2. Abstain from changing your hair shading particularly from a darker shading to lighter one. Hair shading expands the odds of getting split finishes in the hair 
3. Brush your hair before hitting the hay. This circulates normal scalp oils equally and help your hair stay saturated 
4. Eat an even eating routine. Incorporate protein rich foods, for example, nuts, entire grains, beans, and fish. 
5. Don't over use hair styling items. Over the top utilization of straighteners, curlers, hair gel, wax, mousse, Pomade, or showers can harm your hair. 
6. Try not to cleanser your hair consistently. Avoid a couple of days in seven days to permit characteristic oils to feed the hair. 
7. In the wake of having a hot shower, cool wash your hair to loosen up the fingernail skin. 
8. Rest on a cushion with silk pillowcase. This lessens tangles and breakage in hair 
9. Week after week once apply warm coconut oil on hair.