10 Essential Nutrients for Faster Hair Growth – Absolute Hair Growth Guide

The journey to achieving strong, healthy, and shiny hair doesn’t require pricey shampoos or salon treatments. It often starts with the food you nourish your body with. By incorporating a variety of nutrient-rich foods into your diet, you can support your hair’s growth and overall health. Remember, it’s about caring for yourself from the inside out. Here’s the list of essential nutrients for faster hair growth that can help you on your path to the hair you’ve always dreamed of. You deserve it!

10 Essential Nutrients For Faster Hair Growth

Fill up on these nutrients to begin growing your healthiest hair ever.

Iron

Oxygen is essential for all cells in the human body. Red blood cells are important because they carry oxygen throughout the body. These cells have hemoglobin, a protein that binds to iron and helps transport oxygen. Red blood cells pick up and release oxygen in a precise way. Women of childbearing age and people who eat little red meat may be at risk of not getting enough iron. Many plant-based foods also have a good amount of iron, which shows that a varied diet is important.

Why Iron Is Important In Hair Growth?

Iron is important for good health and helps prevent anemia. Anemia happens when the body doesn’t have enough healthy red blood cells or hemoglobin. This can make you feel tired, which can affect your productivity. Besides tiredness, anemia can cause other symptoms like pale skin, shortness of breath, dizziness, headaches, and even hair loss. Therefore, getting enough iron is crucial for your overall health and healthy hair growth.

Every cell in our body relies on oxygen to function, and our hair is no different. Our hair needs oxygen to thrive, and iron plays a vital role in transporting that oxygen, which promotes healthy hair growth. So, consider adding some nourishing greens to your diet. It’s a small change that can have a big impact on the health of your hair. Your well-being truly deserves this care!

Major Iron Sources:

To add more iron to your diet, consider green leafy vegetables like spinach and kale. Other good sources of iron include meat, fish, poultry, lentils, and beans.

Vitamin-D

Vitamin D is an important vitamin that our bodies need to stay healthy. It helps keep our bones and teeth strong by managing the levels of calcium and phosphate in our bodies. Most people think of sunlight when they hear about vitamin D. Because our skin can make this vitamin when it’s exposed to the sun. Interestingly, even though vitamin D is all around us, many people still don’t get enough of it.

Why is Vitamin D Important?

Getting enough vitamin D can lower the risk of various health issues such as multiple sclerosis, weak bones (osteoporosis), certain types of cancer, and type 1 diabetes. It also supports a healthy heart, helps our muscles function properly, keeps our hair healthy, and boosts our immune system to fight sickness.

Where Can You Get Vitamin D?

You can find vitamin D in certain foods like salmon, sardines, milk, mushrooms, beef liver, and grains. Eating these foods can help ensure you get enough of this essential vitamin.

Zinc

Zinc may be less familiar than other known vitamins and minerals but it’s not any less important to our health. It plays a crucial role in blood clotting, wound healing, bone production, and cell division. It also supports our immune system and has antioxidant properties. People who exercise extensively, and those who sweat heavily, lose significant amounts of zinc.

Why Is It Important?

Zinc plays a vital role in maintaining the structure and integrity of hair follicles. It is crucial for DNA and RNA synthesis, which are essential for the cell division and proliferation of hair follicle cells. Furthermore, zinc contributes to the production and regulation of keratin, a fibrous protein that acts as the structural foundation of hair strands. Thus, the importance of zinc in hair health cannot be overlooked. A study published in PMC, “Zinc is a potent inhibitor of hair follicle regression, and accelerates hair follicle recovery.”

Major Zinc Sources:

Among the high-zinc foods are Lamb, Turkey, Pumpkin seeds, and Chocolate.

Silica

Silica, also known as silicon dioxide or SiO2, is a colorless, white, chemical compound. It is made of the most common elements on earth, silicon (Si) and oxygen (O2). Silica has a low bioavailability, meaning the body will only absorb a small amount of silica and excrete the rest in urine.¹

Why Is Silica Important?

Silica has long been a go-to supplement for hair, skin, and nails. Silica is naturally found in nails, making them strong. When our dietary silica goes down, our nails grow slower and become more brittle. The same goes for hair but don’t worry, a nutritional route is a slow process but has a long-lasting effect. To care for your brittle/frizzy hair, you can read the most common hair problems and solutions.

Silica also plays a role in keeping skin elastic and collagen healthy.²

Major Silica Sources:

Leafy green vegetables are high in silica, which helps to strengthen the hair.

Selenium

Selenium is an essential trace mineral that our body requires in small amounts. It is one of several important dietary minerals and is closely related to sulfur and iodine. Selenium plays a crucial role in the metabolism of thyroid hormones and supports immune system function. Additionally, it acts as an antioxidant, helping to protect the body from oxidative damage caused by free radicals.

Why Is Selenium Important?

Selenium not only supports normal thyroid function but also provides Antioxidant protection. It is also important for a healthy scalp, which means healthy hair.

Normal thyroid function is essential to prevent hair loss in women.

Major Selenium Sources:

Selenium can be found in a variety of foods, including Tuna, Shrimp, Lamb, Chicken, and Nuts. The best way to get adequate selenium is through diet since your body does not store this mineral.

Copper

Copper is an essential trace mineral that plays a role in many different body functions. It’s required for creating strong tissues, maintaining blood volume, and producing energy in your cells. If you don’t have enough copper in your system, you could become deficient in some other nutrients including iron, vitamin C, and collagen.

Why Is It Important?

Copper plays a key role in energy production and helps bind iron into red blood cells. It is also required for the body to produce collagen, helps cholesterol balance, and provides antioxidant protection.

Major Copper Sources:

Copper is found in Leafy green vegetables, Legumes, Whole Grains, Nuts, and Seeds.

Magnesium

Magnesium is involved in more than 300 biochemical reactions that keep our bodies working normally. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism.

Why Is It Important?

Magnesium helps reduce calcium buildup at the scalp level without disrupting calcium flow to other areas of the body. It also improves scalp circulation and ensures that vital nutrients reach hair follicles, which stimulates faster hair growth.

The other key function of magnesium is to stimulate protein synthesis that is responsible for the creation of melanin, one of the pigments that give hair its color. Magnesium is also essential to hair growth. Without magnesium, protein synthesis is lost and can lead to problems for the structure of the hair and the growth cycle.

Major Magnesium Sources:

To improve magnesium intake, consume foods rich in magnesium such as avocado, dark chocolate, seeds and nuts, tofu, beans, fatty fish, bananas, and leafy greens.

Calcium

Calcium is widely known for its major role in the formation and maintenance of bone structure. Furthermore, It is also used to help control muscle and nerve function, as well as to manage acid/base balance in our bloodstream.

Why Is It Important?

Calcium helps with the contraction and relaxation of muscles, nerve signaling, blood clotting, and the secretion of hormones and enzymes. Such as androgen, which stimulates hair growth, and enzymes like biotin promote cell growth that strengthens healthy growing hair.

Major Calcium Sources:

Low-fat dairy products are prime sources of calcium.

Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats found in a wide variety of foods, most famously in fish. Because of recent research suggesting potential cardiovascular prevention and other health benefits, omega-3 fatty acids are currently a hot topic in nutrition research.³

Why Is It Important?

Omega-3 found in fish oil promotes hair growth by providing essential proteins and nutrients to the follicles. It also prevents inflammation, which can directly contribute to hair loss.

Major Omega-3 Sources:

Flaxseeds, Walnuts, and Salmon

B-Complex Vitamins, Especially Biotin, Niacin, and Cobalamin

The eight B vitamins are a group of water-soluble vitamins (B-Complex). Among them is biotin, also known as vitamin H, which helps produce red blood cells that supply oxygen to the scalp, allowing hair follicles to produce new hair.

Why Is It Important?

They help restore shine and thickness to hair.

Major Sources Of B-Complex Vitamins:

Fish, Beef, Whole grains, Eggs, Avocados, and Legumes

The best way to see promising results in any area is a persistent effort. If you want to see healthy hair growth then you need to provide an abundant supply of essential nutrients. It will not only improve your overall health but also add shine and thickness to your hair.