The ideal way to provide our body with nutrients is through eating nutrient-rich food. However, owing to the near impossibility of all of us taking balanced nutrition on a daily basis; we do develop a deficiency of vital nutrients. The easiest way to correct the deficiency of nutrients is through taking nutritional supplements. The different tissues of our body need different nutrients to stay in top form. For example, to make red blood cells, two key nutrients are vitamin B12 and iron. Likewise, certain nutrients are needed for hair health or hair growth apart from protein. These nutrients are Iron, Zinc, and vitamins A, B, C, D, and E. Thus, the best supplements for hair growth or hair growth supplements for women can be the ones that have all these micronutrients. Let us understand the role that each of these nutrients plays in hair health.


One of the major causes of bad hair quality, hair loss, and slow hair growth is the deficiency of Iron. This is because iron is responsible for making red blood cells that carry oxygen and nutrients to all our cells. When there is a deficiency of iron, the nutrient and oxygen supply to hair follicles is not optimum and thus the growth of hair is adversely affected. Some of the foods that are rich in iron content are spinach, eggs, lentils, red meat, clams, and oysters.


The sebaceous glands are present near the hair follicles. Their primary function is to secrete oil, which keeps our hair and skin moist and soft. These oil glands do not function properly when there is a deficiency of Zinc. Thus, the hair becomes dry and does not grow as expected.  Zinc also has a role to play in hair repair. It is, therefore, necessary that hair growth supplements should have zinc in them. The foods that are rich in zinc are pumpkin seeds, lentils, spinach, wheat germ, beef, oysters.

Vitamin A

The best supplements for hair growth contain vitamin A. This is because vitamin A is responsible for the growth of all cells, including hair cells. Hair is the fastest growing tissue in our body, and thus vitamin A becomes a vital nutrient for hair growth. Vitamin A also is needed for making sebum, which is an oily substance secreted by skin glands. Sebum acts as a natural moisturizer for our scalp which keeps the hair healthy. Vitamin A deficiency might thus adversely affect hair health. The foods that are responsible for providing us vitamin A are spinach, sweet potatoes, carrots, pumpkin, kale, eggs, cod liver oil, yogurt, milk.

B vitamins The hair growth supplements for women must contain B vitamins. This is because the deficiency of B vitamin ‘Biotin’ is responsible for hair loss and the slow growth of hair. Another B vitamin, ‘B12’ is needed for the production of healthy red blood cells. These cells supply oxygen and nutrients to the hair and all other body tissues. The oxygen and nutrients carried to the scalp and hair follicles help in maintaining the health of hair and stimulating hair growth. The foods that contain B vitamins are almonds, dark leafy green vegetables, whole grains, seafood, fish, and meat. Animal foods are the best source of vitamin B12. If you are a vegetarian, then consider taking a nutritional supplement having vitamin B12.

Vitamin C

Vitamin c is vital for hair growth and hair growth supplements must contain vitamin c as it is a very powerful antioxidant. An antioxidant fights the free radicals and protects hair against oxidative stress resulting in preventing damage to our hair. Vitamin C is also needed for collagen production which is a necessary protein needed for the good health of hair. Iron absorption is also influenced by vitamin c which again influences hair health. The foods that are rich in this vitamin are citrus fruits, strawberries, guavas, peppers.

Vitamin D

Deficiency of vitamin D is linked to alopecia which is patchy hair loss or complete hair loss in certain areas. Thus, the best supplements for hair growth or hair health must contain vitamin D. Vitamin D is naturally produced in our body when skin is exposed to sun rays. Vitamin D can also be obtained from mushrooms, cod liver oil, fatty fish, and fortified foods.

Vitamin E

Hair growth supplements for women do contain this fat-soluble vitamin. Just like vitamin C, vitamin E is also a strong antioxidant that fights oxidative stress caused by free radicals. There are many studies that directly link hair growth to vitamin E. The foods that contain vitamin E are almonds, spinach, sunflower seeds, avocados.