Essential Vitamins and Minerals for Healthy Hair: Expert Insights by Dr Ali Soueid
Healthy hair growth depends not only on genetics and care but also on adequate nutrition. Vitamins and minerals play a crucial role in maintaining hair strength, texture, and growth cycles. Deficiencies in key nutrients can lead to hair thinning, dryness, and even hair loss.
Dr Ali Soueid, a consultant plastic surgeon with extensive experience in hair restoration, explains which vitamins and minerals are vital for healthy hair and how to ensure your diet supports optimal hair health.
Why Nutrition Matters for Hair Health
Hair follicles are among the fastest-growing tissues in the body and require a steady supply of nutrients to function properly. Poor nutrition can disrupt the hair growth cycle, causing hair to enter the shedding phase prematurely.
Certain nutrients support:
- Keratin production – the main protein in hair
- Scalp circulation – delivering oxygen and nutrients to follicles
- Cellular repair and growth – essential for healthy follicles
Key Vitamins and Minerals for Healthy Hair
| Nutrient | Role in Hair Health | Food Sources | Deficiency Signs |
|---|---|---|---|
| Biotin (Vitamin B7) | Supports keratin production and hair strength | Eggs, nuts, seeds, sweet potatoes | Hair thinning, brittle hair |
| Vitamin D | Stimulates hair follicle growth cycle | Sun exposure, fatty fish, fortified dairy | Hair loss, delayed hair growth |
| Iron | Essential for oxygen transport to hair follicles | Red meat, spinach, lentils | Hair shedding, brittle nails |
| Zinc | Supports hair tissue growth and repair | Meat, shellfish, legumes | Hair loss, scalp irritation |
| Vitamin A | Maintains scalp health and sebum production | Carrots, sweet potatoes, spinach | Dry, brittle hair; excessive can cause hair loss |
| Vitamin E | Antioxidant that improves scalp circulation | Nuts, seeds, spinach | Dry scalp, hair loss |
| Vitamin C | Supports collagen production and iron absorption | Citrus fruits, strawberries, bell peppers | Weak hair, hair loss |
| Protein | Building block of hair keratin | Meat, eggs, dairy, legumes | Hair thinning, slow growth |
| Omega-3 Fatty Acids | Nourishes hair follicles and supports scalp health | Fatty fish (salmon, mackerel), flaxseeds | Dry scalp, dull hair |
| Selenium | Protects follicles from oxidative damage | Brazil nuts, seafood, eggs | Hair loss, scalp irritation |
| Copper | Supports melanin formation and hair strength | Shellfish, nuts, seeds | Premature greying, weak hair |
| Folate (Vitamin B9) | Supports cell growth including hair follicles | Leafy greens, legumes, fortified cereals | Poor hair growth, brittle hair |
| Niacin (Vitamin B3) | Improves scalp circulation and follicle health | Poultry, fish, peanuts | Scalp inflammation, hair thinning |
| Pantothenic Acid (Vitamin B5) | Maintains hair moisture, may reduce hair loss | Meat, eggs, whole grains | Hair loss, dryness |
How to Incorporate These Nutrients
- Aim for a balanced diet rich in whole foods.
- Consider a multivitamin supplement if your diet is lacking or if tests show deficiencies.
- Avoid excessive vitamin A intake, as it may cause hair loss.
- Stay hydrated to support overall hair and scalp health.
When to See a Specialist
If you experience unexplained hair loss or thinning despite good nutrition, consult a specialist. Blood tests can identify specific deficiencies, and personalised treatment plans can restore hair health.
Dr Ali Soueid offers expert nutritional assessments alongside advanced hair restoration therapies in clinics across Qatar, Beirut, UAE, and London.
