5 Vitamins for Thicker Hair in 2018
Thicker, healthier hair growth starts from within. To prevent thin, dull and dry hair, eat a diet rich in the best healthy hair vitamins, or take a complete hair vitamin supplement. Read on to discover the top 5 vitamins for healthy hair growth for 2018.

Your hair care regimen should start from the inside.
- It’s as important to take care of the inside of your hair, as it is of the outside.
- Healthy life = healthy hair
- Nutrition is the most important factor in your hair care regimen.
- The most important nutrients for healthy hair are vitamins.
- Including the right vitamins in your daily diet will help you achieve gorgeous hair.
The Essentials
- These vitamins will make your hair grow faster, stronger and shinier.
- All of these vitamins are water soluble, which means:
- They are not stored in the body.
- You can become low on the vitamin if you don’t get enough of it in your diet.
- Hair growth vitamins must be ingested to be fully beneficial.
1. Biotin (Vitamin B7)
- “The hair growth vitamin”
- Helps maintain healthy hair, nails and skin
- Improves keratin infrastructure
- Aids in the production of fatty acids within the cells and facilitates their growth
How Biotin Helps Hair Production
Hair is made of keratin. Keratin is a type of protein. Proteins are built from amino acids. Amino acids are formed as a result of the reaction of cell enzymes AND Biotin!Recommended Daily Allowance (RDA) of Biotin
30 mcg per day for male and female adults over 19 years.Maximum daily intake for adults of all ages: 2,500 mcg
Foods high in Biotin
Food | Serving | Biotin |
Yeast | 7 grams | 1.4-14 mcg |
Whole wheat bread | 1 slice | 0.02-6 mcg |
Cooked egg | 1 large | 13-25 mcg |
Cheddar cheese | 1 ounce | 0.4-2 mcg |
Cooked liver | 3 ounces | 27-35 mcg |
Cooked pork | 3 ounces | 2-4 mcg |
Cooked salmon | 3 ounces | 4-5 mcg |
Avocado | 1 whole | 2-6 mcg |
Raspberries | 1 cup | 0.2-2 mcg |
Raw Cauliflower | 1 cup | 0.2-4 mcg |
2. Vitamin C
- Responsible for creating and maintaining collagen
- Potent antioxidant
- Promotes healthy hair growth
- Stimulates regrowth after hair loss
How Vitamin C Helps Hair Production
Hair is composed of collagen. Collagen is a protein made up of amino acids. Collagen synthesis is possible thanks to Vitamin C!Recommended Daily Allowance (RDA) of Vitamin C
75 mg per day for female adults over 18 years old.90 mg per day for male adults over 19 years old.
Maximum daily intake for adults of all ages: 2,000 mg
Foods high in Vitamin C
Food | Serving | Vitamin C |
Orange | 1 large | 82 mcg |
Raw red peppers | ½ cup chopped | 95 mcg |
Kale | 1 cup | 80 mcg |
Brussels sprouts | ½ cup cooked | 48 mcg |
Broccoli | ½ cup cooked | 51 mcg |
Strawberries | ½ cup | 42 mcg |
Grapefruit | ½ cup | 43 mcg |
Guava | 1 fruit | 125 mcg |
Kiwi | 1 piece | 64 mcg |
Raw green peppers | ½ cup chopped | 60 mcg |
3. Niacin (Vitamin B3)
- Helps the body convert food into energy
- Helps maintain the structure of the blood cells
- Improves blood circulation
- Brings more blood flow to the scalp
- Brings more oxygen and nutrients to hair follicles
How Niacin Helps Hair Production:
Hair is composed of nutrients. Your scalp and hair follicles need to be nourished. Getting the nutrients your hair needs is possible thanks to Niacin!Recommended Daily Allowance (RDA) of Niacin
16 mg per day for female adults over 18 years old14 mg per day for male adults over 19 years old
Maximum daily intake for adults of all ages: 35 mg
Foods high in Niacin
Food | Serving | Vitamin C |
Fish | 3 ounces | 18.8 mcg |
Chicken and turkey breast | 3 ounces cooked | 12.6 mcg |
Lean pork chop | 3 ounces cooked | 9.2 mcg |
Lamb liver | 3 ounces cooked | 14.2 mcg |
Lean beef rib | 3 ounces cooked | 7.6 mcg |
Peanuts | 1 cup chopped | 19.9 mcg |
Portobello mushrooms | 1 cup grilled | 7.6 mcg |
Raw green peas | 1 cup | 3.0 mcg |
Sunflower seeds | 1 cup | 11.7 mcg |
Avocado | 1 cup cubed | 2.6 mcg |
Other Hair Growth Vitamins
4. Vitamin A
- Helps produce the natural oils (sebum) on your scalp.
- Makes your hair look glossy and shiny
- Contains antioxidants that prevent the hair from drying out and breaking off
- Helps strengthening and thickening of the hair
- Foods rich in Vitamin A include:
- Sweet Potatoes
- Carrots
- Peaches
- Spinach
- Dried apricots
- Mangoes
- Warning: Too much Vitamin A can lead to toxicity and actually result in hair loss.
- Maximum daily amount: 7.5 mg
5. Vitamin E
- “The good-skin vitamin”
- Antioxidant that builds and repairs tissue
- Helps neutralize free radicals
- Increases oxygen uptake for blood circulation, producing new hair
- Foods rich in Vitamin E:
- Almonds
- Fish
- Peanuts
- Beans
- Leafy Greens
- Sunflower seeds
- Warning: Too much vitamin E can cause bleeding due to blood thinning.
- Maximum daily amount: 1,000 mg
Sources:
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https://overdoseinfo.com/biotin-overdose-symptoms-signs-amount-treatment/
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