The 5 best vitamins for thicker, shinier and healthier hair, according to experts

SOME key vitamins and nutrients can make the difference between thin, brittle hair and thick, luscious locks.

A trichologist has revealed which vitamins are important for healthy hair and how you can make sure you’re getting them.

Although taking vitamins and supplements may strengthen some people’s hair, it’s not a one-size-fits-all approach, says Zoe Passam, MD, senior consultant trichologist at Phillip Kingsley.

“The vitamins and minerals an individual needs for healthy hair growth will vary from person to person, influenced by factors such as age, gender, diet and exercise,” he explained.

He identified a few that are known to be important for hair health:

1. Iron
2. vitamin B12
3. Zinc
4. Vitamin D
5. biotin

But it’s not about taking a cocktail of supplements.

If you’re not deficient in these vitamins and minerals, you probably won’t notice any difference in your locks from popping pills.

As Zoe explains, “once sufficient levels are reached, taking more is unlikely to be beneficial.”

“Once hair grows out of the scalp, it dies, so supplements cannot affect the condition of hair length,” Zoe continued.

But the trichologist said that making changes to your diet can make a difference in your hair.

“Eating enough protein can help the body produce quality hair growing out of the scalp,” Zoe said.

Meat and fish are generally good sources of protein, but you can also get protein from eggs and dairy products such as yogurt and cottage cheese.

This doesn’t mean you can’t get protein from plant sources; Nuts, oats, tofu and beans are good alternatives.

Will vitamin deficiencies make my hair thinner?

“Some vitamin and mineral deficiencies can lead to increased hair loss,” Zoe said.

He called this telogen effluvium, a condition that causes disturbance in your normal hair growth cycle, causing more follicles to shed or shift into the telogen phase.

According to the British Association of Dermatologists: “Normally only 10 percent of the hair on the scalp is in the telogen phase, but in telogen effluvium this proportion increases to 30 percent or more.”

Zoe said low iron levels are a common cause of increased hair loss, especially the iron storage protein ferritin.

“The best way to determine whether a vitamin or mineral deficiency is contributing to a person’s hair loss is through a blood test,” he said.

“It is also important to note that levels low in the normal laboratory reference range may contribute to hair loss,” Zoe added.

This is because “hair is a non-essential tissue, so when levels drop the body prioritizes vital body functions over hair growth.”

“Deficiencies can also affect hair quality, so zinc deficiency, for example, can lead to weaker, brittle hair and more prone to breakage,” the trichologist added.

After having a blood test to check whether your hair could benefit from the supplement, a trichologist can advise you on how much you should take for the best hair growth results.

Which popular hair supplement might be unnecessary?

Zoe noted that biotin supplements have become very popular.

But biotin deficiency is rare, he said.

“For most people, biotin supplements are unnecessary,” the trichologist said.

What supplements can I try?

Zoe recommended two supplements you can try.

One of these was the Philip Kingsley Healthy Hair Complex, which contains vitamins and minerals such as vitamin D, vitamin B12, and iron for healthy hair growth.

His second recommendation was Philip Kingsley Amino Acid Protein Booster, which contains amino acids important for healthy hair growth.

“Amino acids are the building blocks of protein, and hair is primarily composed of a type of protein called keratin,” Zoe explained.

But ultimately your diet is the key to achieving healthy, luscious curls.

“Eating a varied diet that includes all food groups is important and, for menstruating women, including iron-rich foods can help prevent iron deficiency,” the trichologist said.

“Vegetarians and vegans should also be careful to consume adequate amounts of B12 because it is obtained primarily from animal sources.”