5. Biotin (Vitamin B7)– The Hair Growth Booster
- Why it’s important: Biotin (Vitamin B7) strengthens keratin, improving hair structure and growth.
- Best sources: Eggs (especially yolks), Almonds, Sweet potatoes, Avocados
- Overuse of biotin supplements can be harmful. Whole foods are a better option unless prescribed.
6. B-Complex Vitamins (Especially B12, B6, and Folate)
- What they do: Support red blood cell production for better oxygen flow to the scalp.
- Deficiency signs: Hair shedding, fatigue, pale skin.
- Sources: Meat, dairy, leafy greens, fortified cereals, legumes.
- B12 is the most common vitamin deficiency for vegans and vegetarians, as it’s mostly found in animal products. It is important for them to take b12 supplements.
7. Vitamin C – For Collagen Production
- Why it’s important: Vitamin C helps produce collagen, a key part of hair structure. It also enhances iron absorption.
- Best sources: Citrus fruits, Strawberries, Bell peppers, Kiwi
