Guest Blogger

Important Vitamins For Damaged Hair

8:00 PM

rainbow colored hair flip woman

Don't you wish you have beautiful long hair that's shiny and healthy? Who in their right minds want damaged hair anyway? 🤷

On average, human hair grows about six inches each year. When your hair becomes damaged and broken, hair growth diminishes. 

Know the important vitamins you should be taking especially if you have damaged hair.

Important Vitamins for Damaged Hair 

Here's a list of essential vitamins for healthy growing tresses:

  1. Vitamin C  
  2. Vitamin B 
  3. Biotin  
  4. Niacin  
  5. Vitamin A  
  6. Vitamin D 
  7. Vitamin E  
Know a little bit more about each of these vitamins---where to find them and what they can do for your hair.

So you can flip it sexy like Denise Richards over here. ⤵

hair flip denise richards friends

Vitamin C

Vitamin C is a popular vitamin found in everyday foods

  • oranges
  • broccoli
  • kale
  • brussels sprouts
  • papaya
  • strawberries
  • kiwi
  • red bell peppers 
Vitamin C is known in boosting the immune system to protect us from cold and illness. 

What many people don’t realise is that it works well to strengthen and help hair grow because it contains collagen---a vital protein for healthy hair, skin, and nails.

Along with eating vitamin C infused food or supplements like Vitamin C powder there are also many hair products that contain this ingredient.
citrus vitamin c

Vitamin B 

There are 8 different types of Vitamin B and they each have their own benefit (B1, B2, B3, B5, B6, B7, B9, B12). 

Vitamin B 12 is the most important of the vitamin B complex. To get the best results though, it's best to try and include all of them in your diet. 

Some sources of Vitamin B are:

  • nuts
  • grains
  • vegetables
  • nutritional yeast
  • fortified plant-based milk
B vitamin affects our metabolism, energy, nerves, skin, nails and hair.

The main role of this vitamin is to promote cell growth hence it is essential in hair growth. 

nuts and grains


Niacin is still part of the Vitamin B family (Vitamin B 3) but is indispensable that it needs to be mentioned separately.

It helps nourish your scalp and promotes hair growth. 

Without the correct amount of niacin, there a risk of your hair becoming dry and brittle. This vitamin can be found in:

  • avocado
  • peanuts
  • whole grains
  • mushrooms
  • green peas
  • potatoes

woman holding avocado slices


Biotin is Vitamin B7 and also plays an important part in hair growth.

It creates glucose which breaks down the protein into amino acids that helps strengthen and protect your hair. 

It's important to combine a mixture of both biotin enriched foods and hair care products that contain it.

The best foods sources of Biotin are:

  • mushrooms
  • avocado
  • peanut butter
  • sweet potatoes
  • cauliflower
  • tomatoes
mushrooms biotin

Vitamin A

Vitamin A is necessary to add into your diet especially for your hair. It promotes the growth of your hair cells

Vitamin A contains sebum which is an essential oil that hair needs to grow healthily

Foods that contain this are:

  • (orange) sweet potato
  • butternut squash
  • carrot
  • spinach and other green leafy vegetables
  • dried apricots
  • kale
  • cantaloupe melon
  • spring greens
dark leafy vegetables

Vitamin D 

You know well that Vitamin D comes from the sun. A few hours a day is enough to give us healthy and nourished hair

This is easy to fulfill when it's the summer months. It becomes tricky during winter though.

Here are some foods enriched which Vitamin D you can consume during gloomy season: 

  • soy milk
  • mushrooms
  • almond milk
  • orange juice
  • rice milk
  • fortified cereals           
fortified cereal vitamin d

Vitamin E

Vitamin E is vital for healthy hair, skin and nails. It helps promote hair growth because of its antioxidant properties.

These foods are rich in vitamin E:

  • seeds
  • nuts
  • avocado
  • almond
  • broccoli
It's not only beneficial to take this vitamin internally but it's also known to be good when rubbed onto your scalp. This leaves the hair healthy and shiny. 

Broccoli vitamin e

Bonus: Important Minerals for Damaged Hair


Although iron is not a vitamin it is an essential mineral that we need for our body to function correctly. 

Without enough iron, our hair would become dry, dull and brittle

Foods with iron: 

  • lentils
  • chickpeas
  • beans
  • tofu
  • cashew nuts
  • chia seeds
  • ground linseed
  • hemp seeds
  • pumpkin seeds
  • kale
  • dried apricots and figs
  • raisins
  • quinoa
chickpeas iron


Eating rich in magnesium food helps make sure you're giving your scalp what it needs to stay healthy. It also helps your hair grow strong and shiny.

Foods rich in Magnesium:

  • beans
  • peas
  • grains
  • soy
  • seeds
  • nuts 
beans magnesium


Protein is an essential mineral for hair. When you're protein-deficient, your hair gets damaged and breaks off. 

Adding protein to your diet fills in gaps in damaged hair follicles.

Foods that are rich in proteins are:

  • tofu, tempeh, and edamame
  • lentils
  • chickpeas
  • peanuts
  • almonds
  • spirulina
  • quinoa
  • mycoprotein

What's your favorite hair food?

About the author:

Francesca Jaques is the author and editor of
Beauty therapist by day and writer by night, she reviews every hair product available, 
finding the best of the best and giving you all the tips possible to make life easier for you. 
For hairstyle ideas, tips and reviews, you can find them on her:

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  1. Yes please. My hair definitely need all of these.

  2. Very good reminder ~ We are the product of what we eat after all ~

    1. Exactly Grace its all about what we eat :)

  3. I add lime in everything as I am a great fan of vitamin C :-)

    1. Thanks for the great tip haddock lime is a great source of vitamin c :)

  4. I wish I had taken better care of mine when I had lots of it! :(

  5. I so need to start taking some of these, my hair is a mess because I lost so much of it after my little ones.

    1. Shaunacey, think about adding all these vitamins into your diet and you will most defiantly notice the difference, especially vitamin A which helps your hair grow, good luck :)

  6. Such a great and informative post :)

  7. A good reminder that I need to give my dry winter locks a little extra TLC. Vitamins and a hair mask are in order! Great post!

    Happy New Year!

    1. Thanks for the positive reply vitamins and a hair mask will soon get rid of the dry winter hair :)

  8. Great review!
    Have a nice week-end!
    Gil Zetbase

  9. very informative! my hair needs these :)

    xoxo, rae

  10. This is an amazing post! People dont realize how important vitamins are for hair! <3 -

    1. Thanks gingi your right many people dont realize how important vitamins are for your hair :)

  11. My hair badly need this. Thanks for the info!

  12. I also recommend taking collagen. I put a spoonful in my coffee a couple of times a week and it has made an amazing difference in my hair, nails and skin!

  13. Dear Lux, Your lady followers are lucky to see this post and all the good info! Hey, it's good for me too! :-)

  14. Yes please. I can't agree more.