What Vitamins Should You Take for Your Hair?

28. Oktober 2025

2 Min. Lesezeit

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Hair, like our entire body, can suffer from a lack of vitamins and minerals. If you are dissatisfied with the quality of your hair, it means that it's time to feed it with useful vitamins and minerals.

Wichtigste Erkenntnisse

Hair, like our entire body, can suffer from a lack of vitamins and minerals.
Vitamin A
Vitamin D3

Für wen das ist

Für alle, die Haut, Nägel, Haare über hair loss, haare erkunden.

Warum es wichtig ist

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Artikelautor

Dr. Julia

Dermatovenerologe-Trichologe, Chefarzt der Reneo-Klinik

Vitamin A

It moisturizes the scalp, affects sebum production and protects hair from dryness. Its deficiency can lead to dandruff and excessive hair loss. However, an excess of vitamin A can also cause hair loss, so keep that in mind when taking it as a supplement. Sources: eggs, liver, yams, spinach, pumpkin, carrots.

Vitamin D3

Sufficient amounts in the body will help avoid dandruff and brittle hair. In addition, it allows the body to create new follicles, which means that hair will become thicker and stronger over time. Sources: sunlight, fatty fish, mushrooms, cod liver, cereals.

Vitamin E

Vitamin E increases blood flow to the scalp and also strengthens the hair itself. Sources: almonds, avocados, sunflower seeds, kiwi, spinach.

Malaysian scientists conducted an experiment: for eight months in which volunteers who had severe hair loss took tocotrienol, a vitamin from the E group. As a result, hair growth improved by 34.5 %.

B vitamins

Biotin (B7), folic acid (B9) and cyanocobalamin (B12) are essential vitamins for hair health and growth. They are involved in cell division within the hair follicle. Sources: B9 — protein foods, nuts, root vegetables, leafy vegetables; B7 — plant foods (cereals, nuts, peas), animal products (cheese, sour cream, fish, eggs); B12 — meat, seafood, fish, dairy products and eggs, fortified cereals, yeast and plant-based milk replacers.

Iron

Iron deficiency in the body, i. e. iron deficiency anemia, results in hair weakness, dryness, brittle strands, and loss. Sources: meat, brewer's yeast, wheat germ, egg yolks, oysters, dried fruits, green vegetables.

Calcium and magnesium

These are necessary for building the framework of the hair. They make hair thicken in volume and grow much faster. Sources: wheat bran, almonds, spinach, beans.

Zinc

Involved in the formation of keratin protein, which is the basis of the hair and the top protective layer. If a person gets enough zinc, hair looks shiny and elastic. Sources: meat, dairy products, fish, eggs.

Zinc is abundant in cereals and legumes, but it is absorbed from these sources very poorly.

Copper

Involved in the formation of pigments. With enough copper, hair will have a natural color without signs of early graying. Sources: legumes, lentils, hazelnuts, seafood and liver.

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