--- title: You are what you eat! Vitamins and nutrients to feed healthy hair description: Real beauty comes from within. Learn which vitamins to add to your diet and the top food sources of nutrients to keep your hair at its healthiest. image: https://blog.adventhair.com/hubfs/Blog%20Posts%20Official/2019/1908/vitamin_oil_capsules_for_healthy_hair_growth.png --- - [Home](http://adventhair.com) - [Sign in](http://adventhair.mybigcommerce.com/login.php) or [Create an account](http://adventhair.mybigcommerce.com/login.php?action=create_account) - [Checkout](https://blog.adventhair.com/checkout.php) - [Sign in](http://adventhair.com/login.php) or [Create an account](http://adventhair.com/login.php?action=create_account) Factory Direct Hair Systems for Men and Women - [![Facebook](https://blog.adventhair.com/hubfs/AdventHair_Jul2015/facebook.png) ](https://www.facebook.com/AdventHair) - [![Twitter](https://blog.adventhair.com/hubfs/AdventHair_Jul2015/twitter.png) ](https://twitter.com/adventhair) - [![Blog](https://blog.adventhair.com/hubfs/AdventHair_Jul2015/blog.png) ](https://blog.adventhair.com/) [![Advent Hair](https://blog.adventhair.com/hubfs/images/AH-logo-transparent.png)](http://www.adventhair.com/) Factory Direct Hair Systems for Men and Women ##### Call us toll free # 1-800-756-8585 - [Home](http://adventhair.com/) - [Blog](https://blog.adventhair.com/) - You are what you eat! Vitamins and nutrients to feed healthy hair # [FREE Hair System Buyers' Guide!](https://info.adventhair.com/request-a-free-hair-system-buyers-guide) Curious to learn in more detail the ins & outs of how to order your next hair system? This guide will help you: - Understand the different bases available - Choose the proper density & color (including highlights) - Different attachment methods - Place your order with confidence [GET THE GUIDE NOW](https://info.adventhair.com/request-a-free-hair-system-buyers-guide) # You are what you eat! Vitamins and nutrients to feed healthy hair By Jeff Waite on Aug 11, 2019 10:00:00 AM [![vitamin oil capsules for healthy hair growth](https://blog.adventhair.com/hs-fs/hubfs/Blog%20Posts%20Official/2019/1908/vitamin_oil_capsules_for_healthy_hair_growth.png?width=757&name=vitamin_oil_capsules_for_healthy_hair_growth.png)](https://blog.adventhair.com/hubfs/Blog%20Posts%20Official/2019/1908/vitamin_oil_capsules_for_healthy_hair_growth.png) Did you take your vitamins today? If not, the health of [your hair could be facing the consequences.](https://blog.adventhair.com/things-to-avoid-to-prevent-hair-loss) What we eat not only affects us on the inside but also on the outside. Vitamins are organic compounds that are needed in small quantities to sustain life. They are what make your body and metabolism run at peak performance. Hair growth is not technically a main survival function of the body, so it's up to you to give your body lots of vitamins so that it can keep growing beautiful, healthy hair.  While getting all of our essential vitamins and minerals from food would be ideal, lets face it, we all have gaps in our nutrition. That’s where vitamin supplements help us out.  Not sure which vitamins are best for your hair? Advent Hair is here to give you a list of vitamins that promote hair health! ## Vitamin A This vitamin is essential to all cell growth in the body, and hair is the fastest growing tissue of all! It encourages production of natural oils which help to moisturize the scalp and nurture healthy hair growth. Although it’s rare, be careful to not go over your daily dose because too much vitamin A can lead to hair loss. Healthy hair food sources: Liver, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, and milk. ## **Biotin** Biotin is one of the top hair care nutritional supplements. [Studies ](https://www.ncbi.nlm.nih.gov/pubmed/19727438)have shown a link between a lack in biotin and hair loss. Biotin can be used to prevent hair loss, but it mainly helps those who already have a deficiency. It’s available in a wide variety of foods so getting in your daily dose of hair nutrition won’t be so difficult.   Healthy hair food sources: eggs, almonds, cauliflower, cheese, mushrooms, sweet potato, spinach. ## **B12**   This hair nutrition essential helps create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles (and everywhere else in the body!). You can get B12 from many naturally available food sources, but all come from animals. It's imperative for vegans and vegetarians to take a daily vitamin supplement to incorporate B12 into their healthy lifestyle.  Healthy hair food sources: animal liver and kidneys, clams, sardines, beef, fortified cereal, tuna, fortified nutritional yeast, fish, dairy products, eggs. ## [![side view beautiful women taking vitamins for healthy hair growth](https://blog.adventhair.com/hs-fs/hubfs/Blog%20Posts%20Official/2019/1908/side_view_beautiful_women_taking_vitamins_for_healthy_hair_growth.png?width=757&name=side_view_beautiful_women_taking_vitamins_for_healthy_hair_growth.png)](https://blog.adventhair.com/hubfs/Blog%20Posts%20Official/2019/1908/side_view_beautiful_women_taking_vitamins_for_healthy_hair_growth.png) ## **Vitamin C** Your hair is out in the elements facing heat and cold, humidity and dryness, and all of the toxins flying around in the air. All of these uncontrollable lifestyle factors contribute to hair damage on a cellular level. Vitamin C is a [powerful antioxidant ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929555/)that helps protect against damage and stress caused by free radicals. Vitamin C also works as a team with proteins to create collagen, another essential hair care nutrient, and is crucial for the absorption of iron in the body.   Healthy hair food sources: Strawberries, peppers, guavas and citrus fruits. **Vitamin D** --- Vitamin D plays a vital role in the hair growth cycle by creating new follicles on the scalp to promote healthy hair growth. Low levels of vitamin D have been linked to [alopecia](https://blog.adventhair.com/androgenetic-alopecia-causes-and-solutions) or hair loss. Most people just aren’t getting enough vitamin D so it’s a good idea to up your daily intake.  Healthy hair food sources: fatty fish, cod liver oil, some mushrooms, and fortified foods. **Bonus****:** The sun! Your body produces vitamin D through direct contact with the sun's rays so make some time to sunbathe. **Vitamin E** --- Just like vitamin C, vitamin E helps prevent oxidative stress from the environment and boosts hair growth. According to a[ recent study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/), people with hair loss experienced a 34.5% increase in hair growth after adding a vitamin E nutritional supplement to their diet for 8 months. The placebo group had only a 0.1% increase. Add this powerful vitamin to your healthy hair care diet.  Healthy hair food sources: sunflower seeds, almonds, spinach and avocados. **Iron** --- Iron is the nutrient that helps red blood cells carry oxygen to your cells. Iron is incredibly important to have for a healthy body because it aids in numerous functions, including hair growth. Iron deficiency is more [common in women and can lead to hair loss](https://blog.adventhair.com/how-does-hair-loss-affect-women-in-their-social-interactions-and-day-to-day-life).  Healthy hair food sources: include clams, oysters, eggs, red meat, spinach and lentils. **Protien** --- Consuming enough of this nutrient is important for hair growth because hair is made almost entirely of protein. Studies have show that protein deficiency may decrease hair growth and even lead to hair loss so make sure to get protein at every meal as a part of a healthy lifestyle.  Healthy hair food sources: meat, eggs, dairy products, nuts, beans, whey protein supplements. [![vitamins on a wooden table vitamin supplements for healthy hair vitamins in food broccoli](https://blog.adventhair.com/hs-fs/hubfs/Blog%20Posts%20Official/2019/1908/vitamins_on_a_wooden_table_vitamin_supplements_for_healthy_hair_vitamins_in_food_broccoli.png?width=757&name=vitamins_on_a_wooden_table_vitamin_supplements_for_healthy_hair_vitamins_in_food_broccoli.png)](https://blog.adventhair.com/hubfs/Blog%20Posts%20Official/2019/1908/vitamins_on_a_wooden_table_vitamin_supplements_for_healthy_hair_vitamins_in_food_broccoli.png) --- These vitamins and nutrients will not only help you have healthy hair, but will also help promote a healthy lifestyle overall. Eating well is one of the best things you can do to take care of yourself and your hair.  Start incorporating these foods into your diet today for hair care inside and out!   Got any other hair care question for us? Feel free to give us a call at our toll-free number.   [![Download our Mens Hair System Buying Guide](https://no-cache.hubspot.com/cta/default/11492/0dcbab9a-4b47-4527-acc1-33325adad79d.png)](https://cta-redirect.hubspot.com/cta/redirect/11492/0dcbab9a-4b47-4527-acc1-33325adad79d) Share this content: [![Share on Facebook](https://cdn2.hubspot.net/hubfs/3877438/social-media-icons/facebook.svg)](http://www.facebook.com/share.php?u=https%3A%2F%2Fblog.adventhair.com%2Fyou-are-what-you-eat-vitamins-and-nutrients-to-feed-healthy-hair%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on LinkedIn](https://cdn2.hubspot.net/hubfs/3877438/social-media-icons/linkedin.svg)](http://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fblog.adventhair.com%2Fyou-are-what-you-eat-vitamins-and-nutrients-to-feed-healthy-hair%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on Twitter](https://cdn2.hubspot.net/hubfs/3877438/social-media-icons/twitter.svg)](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2Fblog.adventhair.com%2Fyou-are-what-you-eat-vitamins-and-nutrients-to-feed-healthy-hair%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&url=https%3A%2F%2Fblog.adventhair.com%2Fyou-are-what-you-eat-vitamins-and-nutrients-to-feed-healthy-hair%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&source=tweetbutton&text=You%20are%20what%20you%20eat%21%20Vitamins%20and%20nutrients%20to%20feed%20healthy%20hair) ### Subscribe to Email Updates ### Search the blog ### Posts by Topic - [Hair Systems (234)](https://blog.adventhair.com/topic/hair-systems) - [Advent Hair (212)](https://blog.adventhair.com/topic/advent-hair) - [Hair Loss (74)](https://blog.adventhair.com/topic/hair-loss) - [Hair Maintenance (67)](https://blog.adventhair.com/topic/hair-maintenance) - [Maintenance (67)](https://blog.adventhair.com/topic/maintenance) - [Hair Systems - Custom (56)](https://blog.adventhair.com/topic/hair-systems-custom) - [Custom Hair Systems (54)](https://blog.adventhair.com/topic/custom-hair-systems) - [Adhesives & Attachment (43)](https://blog.adventhair.com/topic/adhesives-attachment) - [Tips (36)](https://blog.adventhair.com/topic/tips) - [Hair Care (33)](https://blog.adventhair.com/topic/hair-care) - [Hair Systems Fun Facts (33)](https://blog.adventhair.com/topic/hair-systems-fun-facts) - [Men's Hair Replacement (28)](https://blog.adventhair.com/topic/mens-hair-replacement) - [hair replacement (27)](https://blog.adventhair.com/topic/hair-replacement) - [wigs (24)](https://blog.adventhair.com/topic/wigs) - [Hair Systems - Stock (23)](https://blog.adventhair.com/topic/hair-systems-stock) - [Lace Wigs (22)](https://blog.adventhair.com/topic/lace-wigs) - [Woman's Wigs (21)](https://blog.adventhair.com/topic/womans-wigs) - [hair system (21)](https://blog.adventhair.com/topic/hair-system) - [Hair System Repair (20)](https://blog.adventhair.com/topic/hair-system-repair) - [Men's Hair Solutions (20)](https://blog.adventhair.com/topic/mens-hair-solutions) - [Advent Hair News (19)](https://blog.adventhair.com/topic/advent-hair-news) - [Woman's Hair Solutions (18)](https://blog.adventhair.com/topic/womans-hair-solutions) - [maintenance tips (17)](https://blog.adventhair.com/topic/maintenance-tips) - [Hairpiece Care (16)](https://blog.adventhair.com/topic/hairpiece-care) - [Ordering Hair Systems (15)](https://blog.adventhair.com/topic/ordering-hair-systems) - [System mantainance (13)](https://blog.adventhair.com/topic/system-mantainance) - [Women's Hair Replacement (13)](https://blog.adventhair.com/topic/womens-hair-replacement) - [Bonding Adhesives (12)](https://blog.adventhair.com/topic/bonding-adhesives) - [Hair System Care (12)](https://blog.adventhair.com/topic/hair-system-care) - [Beginners Guide (11)](https://blog.adventhair.com/topic/beginners-guide) - [hair system maintenance (11)](https://blog.adventhair.com/topic/hair-system-maintenance) - [Hairpiece Placement (10)](https://blog.adventhair.com/topic/hairpiece-placement) - [Insider's Info (10)](https://blog.adventhair.com/topic/insiders-info) - [Hairpiece & Wig Tape (9)](https://blog.adventhair.com/topic/hairpiece-wig-tape) - [Styling (9)](https://blog.adventhair.com/topic/styling) - [custom hair pieces (9)](https://blog.adventhair.com/topic/custom-hair-pieces) - [Hair Extensions (8)](https://blog.adventhair.com/topic/hair-extensions) - [Scalp Maintenance (8)](https://blog.adventhair.com/topic/scalp-maintenance) - [convenience (8)](https://blog.adventhair.com/topic/convenience) - [hair (8)](https://blog.adventhair.com/topic/hair) - [hair replacement systems (8)](https://blog.adventhair.com/topic/hair-replacement-systems) - [Hair Club (7)](https://blog.adventhair.com/topic/hair-club) - [Stock Hair Systems (7)](https://blog.adventhair.com/topic/stock-hair-systems) - [Buyer's Guide (6)](https://blog.adventhair.com/topic/buyers-guide) - [DIY (6)](https://blog.adventhair.com/topic/diy) - [hairpiece maintenance (6)](https://blog.adventhair.com/topic/hairpiece-maintenance) - [shampoo (6)](https://blog.adventhair.com/topic/shampoo) - [Hairstyle (5)](https://blog.adventhair.com/topic/hairstyle) - [REMY hair (5)](https://blog.adventhair.com/topic/remy-hair) - [Summer Hairpiece Care (5)](https://blog.adventhair.com/topic/summer-hairpiece-care) - [conditioner (5)](https://blog.adventhair.com/topic/conditioner) - [hair types (5)](https://blog.adventhair.com/topic/hair-types) - [hairpiece adhesive (5)](https://blog.adventhair.com/topic/hairpiece-adhesive) - [hairpiece glue (5)](https://blog.adventhair.com/topic/hairpiece-glue) - [home-made (5)](https://blog.adventhair.com/topic/home-made) - [online shopping (5)](https://blog.adventhair.com/topic/online-shopping) - [washing (5)](https://blog.adventhair.com/topic/washing) - [Hair System Suppliers (4)](https://blog.adventhair.com/topic/hair-system-suppliers) - [New Products (4)](https://blog.adventhair.com/topic/new-products) - [Personalized Experience (4)](https://blog.adventhair.com/topic/personalized-experience) - [Tape Attachment (4)](https://blog.adventhair.com/topic/tape-attachment) - [hairpiece attachment (4)](https://blog.adventhair.com/topic/hairpiece-attachment) - [men's hair wigs (4)](https://blog.adventhair.com/topic/mens-hair-wigs) - [self-esteem (4)](https://blog.adventhair.com/topic/self-esteem) - [Alopecia (3)](https://blog.adventhair.com/topic/alopecia) - [Daily Wear (3)](https://blog.adventhair.com/topic/daily-wear) - [French Lace Wigs (3)](https://blog.adventhair.com/topic/french-lace-wigs) - [Hairpiece Application (3)](https://blog.adventhair.com/topic/hairpiece-application) - [Hairpiece Repair (3)](https://blog.adventhair.com/topic/hairpiece-repair) - [Maintenance routine (3)](https://blog.adventhair.com/topic/maintenance-routine) - [Product Spotlight (3)](https://blog.adventhair.com/topic/product-spotlight) - [Surgery (3)](https://blog.adventhair.com/topic/surgery) - [Swim with Hair System (3)](https://blog.adventhair.com/topic/swim-with-hair-system) - [Vacation (3)](https://blog.adventhair.com/topic/vacation) - [Wet Hair System (3)](https://blog.adventhair.com/topic/wet-hair-system) - [coloring (3)](https://blog.adventhair.com/topic/coloring) - [confidence (3)](https://blog.adventhair.com/topic/confidence) - [dye (3)](https://blog.adventhair.com/topic/dye) - [hair system lifespan (3)](https://blog.adventhair.com/topic/hair-system-lifespan) - [hairpiece lifespan (3)](https://blog.adventhair.com/topic/hairpiece-lifespan) - [hairpiece tape (3)](https://blog.adventhair.com/topic/hairpiece-tape) - [human hair (3)](https://blog.adventhair.com/topic/human-hair) - [toupees (3)](https://blog.adventhair.com/topic/toupees) - [Brushes and Combs (2)](https://blog.adventhair.com/topic/brushes-and-combs) - [Hair System Application (2)](https://blog.adventhair.com/topic/hair-system-application) - [Hairdos (2)](https://blog.adventhair.com/topic/hairdos) - [Oxidation (2)](https://blog.adventhair.com/topic/oxidation) - [Removal (2)](https://blog.adventhair.com/topic/removal) - [Sports (2)](https://blog.adventhair.com/topic/sports) - [UV Damage (2)](https://blog.adventhair.com/topic/uv-damage) - [Women of color (2)](https://blog.adventhair.com/topic/women-of-color) - [Work Out (2)](https://blog.adventhair.com/topic/work-out) - [exercise (2)](https://blog.adventhair.com/topic/exercise) - [human hair wigs (2)](https://blog.adventhair.com/topic/human-hair-wigs) - [measurements (2)](https://blog.adventhair.com/topic/measurements) - [online (2)](https://blog.adventhair.com/topic/online) - [perfumes (2)](https://blog.adventhair.com/topic/perfumes) - [pricing (2)](https://blog.adventhair.com/topic/pricing) - [sealing (2)](https://blog.adventhair.com/topic/sealing) - [sleep (2)](https://blog.adventhair.com/topic/sleep) - [wig repair (2)](https://blog.adventhair.com/topic/wig-repair) - [Carnival (1)](https://blog.adventhair.com/topic/carnival) - [Covid-19 (1)](https://blog.adventhair.com/topic/covid-19) - [Frizz (1)](https://blog.adventhair.com/topic/frizz) - [Moisturize (1)](https://blog.adventhair.com/topic/moisturize) - [NDH (1)](https://blog.adventhair.com/topic/ndh) - [Non-Detachable Hairline Units (1)](https://blog.adventhair.com/topic/non-detachable-hairline-units) - [Poly Systems (1)](https://blog.adventhair.com/topic/poly-systems) - [Soft Hair System (1)](https://blog.adventhair.com/topic/soft-hair-system) - [Twenties (1)](https://blog.adventhair.com/topic/twenties) - [Valentine's Day (1)](https://blog.adventhair.com/topic/valentines-day) - [Water on Hair System (1)](https://blog.adventhair.com/topic/water-on-hair-system) - [Wig with Bangs (1)](https://blog.adventhair.com/topic/wig-with-bangs) - [bangs (1)](https://blog.adventhair.com/topic/bangs) - [guarantee (1)](https://blog.adventhair.com/topic/guarantee) - [hair crimes (1)](https://blog.adventhair.com/topic/hair-crimes) - [hair products (1)](https://blog.adventhair.com/topic/hair-products) - [hair texture (1)](https://blog.adventhair.com/topic/hair-texture) - [hairdo (1)](https://blog.adventhair.com/topic/hairdo) - [halloween (1)](https://blog.adventhair.com/topic/halloween) - [knotting (1)](https://blog.adventhair.com/topic/knotting) - [privacy (1)](https://blog.adventhair.com/topic/privacy) - [size (1)](https://blog.adventhair.com/topic/size) - [style (1)](https://blog.adventhair.com/topic/style) - [testimonials (1)](https://blog.adventhair.com/topic/testimonials) - [toupee clips (1)](https://blog.adventhair.com/topic/toupee-clips) [see all](https://blog.adventhair.com/you-are-what-you-eat-vitamins-and-nutrients-to-feed-healthy-hair#) ### Recent Posts ### PAGES [ABOUT US](https://www.adventhair.com/why-advent-hair/) [FAQ'S](https://www.adventhair.com/faqs-1/) [HAIR PRICING](https://www.adventhair.com/hair-pricing/) [MEN'S HAIR GALLERY](https://www.adventhair.com/hair-gallery/mens-hair-systems/) [WOMEN'S HAIR GALLERY](https://www.adventhair.com/hair-gallery/womens-hair-systems/) [BLOG](https://blog.adventhair.com/) [CONTACT US](https://www.adventhair.com/contact-us/) ### BRANDS [WALKER TAPE](https://www.adventhair.com/why-advent-hair/) [TRUE TAPE](https://www.adventhair.com/faqs-1/) [PREMIER PRODUCTS](https://www.adventhair.com/hair-pricing/) [ON RITE](https://www.adventhair.com/hair-gallery/mens-hair-systems/) [PRO HAIR LABS](https://www.adventhair.com/hair-gallery/womens-hair-systems/) [ALL BRANDS **](https://blog.adventhair.com/) ![](https://blog.adventhair.com/hubfs/images/AH-logo-transparent.png) [![](https://blog.adventhair.com/hubfs/images/hollow-cut-facebook.svg)](https://www.facebook.com/AdventHair) [![](https://blog.adventhair.com/hubfs/images/hollow-cut-twitter.svg)](https://twitter.com/adventhair) [![](https://blog.adventhair.com/hubfs/images/hollow-cut-rss-feeds.svg)](https://blog.adventhair.com/) [Log in](https://www.adventhair.com/login.php) [Wishlist](https://www.adventhair.com/wishlist.php) ![](https://blog.adventhair.com/hubfs/images/formas-pago.jpg) © 2026 ADVENT HAIR Capacity theme by Pixel Union, powered by BigCommerce.