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5 Essential Vitamins and Minerals for Healthy Hair

Eating a varied, well-balanced diet is vital not only for your body to stay healthy, but for your hair to stay healthy as well. There are some vitamins and minerals which play a key role in the growth of healthy hair, and a diet deficient in these could be the underlying cause of hair loss. We look at 5 essential vitamins and minerals which will help your hair to stay healthy.

Vitamins and Minerals for Healthy Hair The Belgravia Centre

1.    Iron

Iron is responsible for carrying oxygen to the hair and is helpful in promoting hair growth. Women who don’t consume lots of red meat and those of child-bearing age are often deficient in iron. It’s important to see your GP if you think you’re anaemic, as taking iron supplements without medical advice can be harmful to your health. The best way to get enough iron in your diet is by eating iron-rich foods such as spinach, chicken, lentils and egg yolks.

2.    Vitamin D

Vitamin D plays a vital role in the cycle of your hair follicles and can also help to treat conditions of the scalp and skin such as eczema. In countries where sunlight is limited, taking a supplement may be beneficial, or eat more vitamin D-rich foods such as grains, mushrooms and salmon.

3.    B-complex vitamins

B vitamins help to nourish your hair follicles; Biotin is a B vitamin which is needed by the body for cell growth – deficiency can led to hair loss and in severe cases the loss of eye lashes and eyebrows. The body only needs 100mcg a day, and it’s found in fish, beans and bread.

4.    Selenium

The mineral Selenium controls the functioning of your thyroid gland and if you’re deficient, you may notice slow hair growth. The recommended daily intake is 55mcg a day. Eat Selenium-rich foods such as eggs, meat, fish, nuts, lobster and crab.

5.    Zinc

If you are deficient in zinc, you may notice signs of hair loss. Zinc is needed for DNA replication and the maintenance of hair follicle cell division. Our bodies need between 8mg (women) and 11mg (men) a day. Find zinc in grains, seeds, nuts, beans, animal protein and oysters.

Eating a varied diet with plenty of fresh fruit and vegetables should provide your body with all the nutrients it needs to keep hair healthy. It’s important to contact a hair loss specialist if you are concerned about hair loss, to find out whether the underlying cause is your diet or something else.

Circ - Belgravia Centre Hair Growth supplements boosters lasercombThe Belgravia Centre

The Belgravia Centre is the leader in hair loss treatment in the UK, with two clinics based in Central London. If you are worried about hair loss you can arrange a free consultation with a hair loss expert or complete our Online Consultation Form from anywhere in the UK or the rest of the world. View our Hair Loss Success Stories, which are the largest collection of such success stories in the world and demonstrate the levels of success that so many of Belgravia’s patients achieve. You can also phone 020 7730 6666 any time for our hair loss helpline or to arrange a free consultation.


3rd May, 2016 at 1:50 pm


my age is now 19 .. i started masturbation at age 12 and my hair losss start at age 14 now still 5 years still heavy hair loss .. body hair loss .. plzzz help me plzz :'(

3rd May, 2016 at 3:28 pm

Sarah Belgravia

Hi Vicky, if you are losing body hair - either with or without hair loss from your scalp - we would advise you to speak to your doctor as it is likely that this is Alopecia Universalis. Alopecia Universalis is an autoimmune condition which causes the entire body to become hair-free from head to toe. It has no symptoms other than this baldness. Although many treatments for Alopecia Universalis are being trialled at the moment, none have yet been approved. Also, just to be clear, your hair loss and masturbation habits are not linked. Alopecia Universalis, as well as its related and less severe condition, Alopecia Areata, occur when the body mistakenly attacks its own hair follicles.

17th May, 2018 at 6:45 pm


Hi. The doctors know very little about my condition beyond a name. Hashimotos. Anytime I've done research they brush me off. Can't even talk to them about the hair loss etc. Apparently I'm supposed to be silent and ignorant and not dare shatter that precious illusion. Changing doctors hasn't helped and anytime I find one with a better attitude about that my insurance won't cover them. So anyway. Strengthening my immune system is a not so awesome, what with it attacking my thyroid and all, but do you have suggestions for things that repair damage and strengthen hair? I've lost hope for gaining back my lost hair. At this point i just want it to not break like it does or get any thinner than it has gotten. To some extent having wavy hair helps it not be as noticeable but my hair used to be super thick. It was hard to fit in one scrunchy. Hair stylists had to cut it in layers more than the usual. Now it's one layer cutting. The doctors may not care but I do. I'm only 29 years old. I'm not generally someone who spends a ton of time on my appearance but I don't want to be bald either. Any suggestions for what vitamins or minerals might help? Everywhere I look so many say different things and so far I've not found source material for where they are pulling from(which is how I double check to know a lot of things). So far no dice. I don't need a fix all. Just something that helps.

18th May, 2018 at 10:29 am

Sarah Belgravia

Hi Luna, this information about treating hair loss from Hasimoto's should answer your queries, we hope you find it helpful.

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