Biotin a B-complex vitamin is vital to cell proliferation and hair growth by nourishing your hair follicles and promoting the growth of existing hair. Find a formula that includes most, if not all of these:

VITAMINS

•Vitamin B-6

•Vitamin C

•Vitamin E

•Biotin (Vitamin B or H)

EXTRACTS

•Gotu Kola

•Goji Berry

•Fo-Ti Root

•Bladderwrack

•Nori Yaki

NUTRIENTS

•OptiMSM

•Collagen

•Keratin

•Hyaluronic Acid

•Astaxanthin

MINERALS

•Calcium

•Zinc

•Selenium

•Copper

•Manganese

1. Vitamin A

Hair is the fastest growing tissue in the human body and needs vitamin A to stay moisturized and grow. Animal products such as milk, eggs and yogurt are good sources for vitamin A. Cod liver oil is also a great source. Good plant sources include sweet potatoes, carrots, spinach, and kale. Vitamin A supplements can also be found online.

2. B-Vitamins

A B-vitamin called biotin is one of the best vitamins for hair growth. You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens. Animal foods are the only good sources of vitamin B12. B-vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth.

3. Vitamin C

Vitamin C is needed to create a protein known as collagen which is an important part of hair structure. Collagen can help prevent hair from aging. Vitamin C helps your body absorb iron, which is a mineral necessary for hair growth. Good sources of vitamin C are:

Strawberries, peppers, guavas and citrus fruits.

4. Vitamin D

Vitamin D’s role in hair growth is not understood but it may help create tiny pores in the scalp known as follicles.

Your body produces vitamin D through direct contact with the sun’s rays.

Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods. One form of hair loss is linked to vitamin D deficiency.

Most people don’t get enough vitamin D and it’s a good idea to increase

your intake, even if the role of vitamin D in hair growth is unknown.

5. Vitamin E

Vitamin E is an antioxidant that can help prevent oxidative stress and boost hair growth.

Good dietary sources include sunflower seeds, almonds, spinach and avocados.

6. Iron Iron is an important mineral essential for hair growth and helps red blood cells carry oxygen to your cells.

A major cause of hair loss especially in women is Iron deficiency, which causes anemia.

The best foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.

7. Zinc

Zinc helps keep the oil glands around the follicles working properly and can improve hair growth and repair.

Hair loss is a common symptom of zinc deficiency.

High doses of Zinc can contribute to hair loss, so, it may be better to get your zinc from whole foods.

Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.

8. Protein

Hair is made almost entirely of protein. Consuming enough is important for hair growth.

Studies show that protein deficiency may decrease hair growth and even lead to hair loss.

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