Nutrition : How to boost hair growth ?

Hair can be quickly damaged by certain known factors such as heat, the sun or unsuitable hair care products. But did you know that the way your hair looks often reflects your physical and mental state? If you are curious to know more about the different ways to take care of your hair you are at the right place! And if you have dull, dry or brittle hair, stay put!

What are the nutrients that help to get good looking hair?

best nutrients for hair growth


Our diet is directly related to the health of our hair, and therefore to its growth. Like all the organs of our body, our hair has specific needs in macronutrients (proteins, lipids, carbohydrates) and micronutrients (vitamins, minerals and trace elements). So here is a little zoom on the nutrients to be used for an efficient hair growth !

The proteins


A protein is a set of amino acids. To synthesize its own proteins such as keratin, the body needs a supply of amino acids. They are provided by our diet when we eat foods containing animal or vegetable proteins.

The sources of animal proteins are meat, fish, eggs, dairy products and the sources of vegetable proteins are cereals (wheat, rice, barley, corn...) and derivatives (potato, sweet potato...), legumes (lentils, soybeans, beans...) and oilseeds (almonds, walnuts, hazelnuts...).



Zinc is an essential trace element that keeps your hair healthy! Indeed, it cleanses the scalp by fighting against cellular aging thanks to its antioxidant and anti-inflammatory action. It also participates in the synthesis of keratin, restoring imbalances and densifying the hair. Zinc is found mainly in seafood, fish, meat and oilseeds.

The iron


The main role of iron is to fix oxygen on a protein called hemoglobin, which is part of red blood cells. These cells ensure the transport of oxygen in the blood and the oxygenation of all the cells in the body. A deficiency in this mineral is responsible for accelerating the aging of cells and then those of our hair! The main sources of iron are offal, red meat, fish, seafood, whole grains, legumes, cocoa and sesame.

Vitamin C

hair growth vitamin c


Let's also talk about vitamin C ! This vitamin is an antioxidant that protects our hair and prevents its loss. If you are a smoker or a sportsperson, you should know that your needs are increased because of the combustion of tobacco or energy expenditure! As vitamin C is very sensitive to heat and light, it is mainly found in raw fruits and vegetables and especially in kiwis, citrus fruits, peppers and parsley !

Group B vitamins

Group B vitamins are great and in particular vitamin B8 (biotin) and vitamins B1, B3, B5 and B6. They contribute to cellular regeneration for optimal hair growth. Also, these vitamins regulate the secretion of sebum near the scalp and stimulate blood circulation at the roots. Biotin is also necessary for the synthesis of keratin.

The vitamins in this group are easy to find in our diet because they are present in most foods. However, in the case of a poorly balanced diet or increased needs (during pregnancy, if you are a sportsman or if you suffer from a chronic disease for example), deficiencies can appear.

What to think of food supplements for hair ?

hair growth supplements


For a variety of reasons (smoking, seasonal changes, stress, bad diet habits, etc.) nutritional deficiencies can appear and alter the quality of our hair. Sometimes, taking a dietary supplement for hair growth can provide a little boost to stop hair loss and increase hair density. But how to choose and use them properly?


Go for food supplements composed of several nutrients

A dietary supplement that provides only one vitamin or mineral will be much less effective than a dietary supplement composed of several elements because the nutrients all act in synergy with each other. Also, choose food supplements with a high nutritional density in B vitamins (especially biotin, vitamin B8), in vitamin C, to improve the absorption of iron and in zinc to limit the aging of your hair.

Plan a cure of about three months for more efficiency

Even if effects can appear early(less brittle hair, enhanced quality...) the full results for healthy hair are generally visible after a treatment of about three months.

Testing food supplements

The different feedback you will find on the internet or from your friends and family regarding food supplements will allow you to get an opinion on the effectiveness of the product. But, do not forget that each body is different and some food supplements will work on a person but not necessarily on you. The best option is still to test them and make your own opinion!

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