Would you like to do something good for your hair and pamper it with exclusive care products, but other than a slight improvement you don't notice any effect? This may be because the best care from the outside is of no use if the nutrient supply from the inside is not good.

With a balanced and well-thought-out diet, you can provide your body and therefore your hair with all the nutrients it needs, because your hair receives its nutrition through your bloodstream and is therefore directly dependent on what you eat. Beautiful, long and healthy hair doesn't have to remain a dream with the right diet. In this article you will learn everything you need to know about the most important nutrients for healthy hair and the interaction between micronutrients and hair health, so that you will then know what you might be missing.


There are a total of 13 vitamins, nine of which are particularly important for beautiful hair. In principle, you can meet your needs through food, but if you have a deficiency, nutritional supplements can be useful. A special vitamin-rich shampoo also improves the nutrient supply to your hair and, in combination with the right diet, helps it stay healthy.


Vitamin A maintains your hair's natural moisture content and is needed by your body to create new cells. The precursor provitamin A (beta-carotene), which is found in fruits and vegetables, protects your hair from drying out and keeps it supple. Carrots, sweet potatoes and oranges are particularly rich in beta-carotene. However, real vitamin A (retinol) is only found in animal foods such as sea fish, egg yolk and liver. Smaller amounts are also found in dairy products. If you make sure to consume both beta-carotene and retinol, nothing stands in the way of beautiful hair.


Vitamin C is not only important for your immune system, but also for your hair. Your body needs vitamin C to make collagen. This protein supports the structure of your skin, nails and hair and ensures that your hair remains voluminous, elastic and full.


Vitamin D, which your skin produces when it is exposed to direct sunlight, is a hormonal vitamin. Since you can't sunbathe in winter in Germany, you should make sure you get enough sunbathing, especially in the cold months. Too little vitamin D can cause you to experience hair loss or cause your hair to break quickly. The vitamin is also found in foods such as fatty fish, eggs and mushrooms, which you can use to improve your winter supply.


To keep your hair healthy, your body also needs enough vitamin E. It improves the moisture content of your hair, gives it a beautiful shine and ensures more suppleness. You can get vitamin E by regularly eating nuts and seeds, such as sunflower and pumpkin seeds.


Biotin (Vitamin B7) is a very important vitamin for the health of your hair as your body needs it to make keratin. Keratin, in turn, is the basic substance that makes up your hair fibers and is therefore also present in care products . If hair lacks this, it becomes brittle, brittle and dull. Biotin is found in many foods, including eggs, mushrooms, nuts, oatmeal and soybean products.


Folic acid (vitamin B9) is important for the oxygen supply to your cells and therefore also your hair roots. It indirectly protects against hair loss because it is involved in blood formation and keeps your hair healthy. You can get the vitamin by eating grains and asparagus.

Other B vitamins, including B2, B3 and B12, are also important for the health of your hair. They ensure that your scalp remains resistant to germs, maintain its natural moisture balance and improve the supply of nutrients. Your body uses riboflavin (vitamin B2) to rid itself of toxins and maintain its energy metabolism. Niacin (vitamin B3) strengthens your skin's barrier function and relieves itching, which is why it is an essential micronutrient for your scalp. Cobalamin (vitamin B12) is involved in blood formation and thus supports the supply of oxygen to your body. All of these are the basic requirements so that your hair remains vital and beautiful right down to the tips. To get enough of these vitamins, you can include fish, cheese, almonds or meat in your diet.


Many vitamins also have antioxidant effects in addition to the main functions they perform in your body. So they protect your cells from damage caused by so-called free radicals. These in turn are caused by sunlight, environmental toxins such as cigarette smoke and stress. The antioxidant vitamins include vitamins A, C and E, which is why you are doing your health a lot of good if you always get enough of them.



Silicon provides structure for your hair and gives it strength and resistance. Your body needs it to make keratin and collagen. If you consume too little of this trace element, your hair can become limp and weak. Since it is found in many foods, including grains such as oats and barley, you can easily meet your daily needs through a balanced diet.


Zinc is another trace element that ensures healthy hair because it is involved in the production of keratin, collagen and other proteins. At the same time, it strengthens the anchoring of your hair via the roots, thereby preventing hair loss. Your body also needs it to be able to utilize vitamin A and omega-3 fatty acids and to keep your immune system strong. Zinc is found in meat, especially poultry, as well as milk and cheese.


Selenium is also a trace element that is good for your hair, especially due to its antioxidant effect. It protects the hair cells from harmful environmental influences and prevents your hair from aging prematurely. You can consume selenium through meat, nuts and mushrooms.


Iron is of great importance for healthy hair growth. A deficiency in this mineral can cause you to notice hair loss, which occurs because your hair roots are no longer receiving enough oxygen. Iron is found in a readily usable form primarily in red meat, but is also contained in legumes, rye and beetroot.


Copper is involved in the formation of melanin, the pigment in your hair. If you consume too little of this trace element, your hair may turn gray prematurely, or your once intense natural hair color may gradually fade. A lack of copper can even cause your hair to fall out. Foods rich in copper include cocoa, cashew and sunflower seeds, and sesame.


You've probably heard of omega-3 fatty acids in connection with heart health, but these fats are also ideal for your hair. They are present in every single cell in your body, more precisely in the cell walls, and thereby ensure the dimensional stability of your tissue. In addition, omega-3 fatty acids are an important factor for the moisture content of skin and hair, have an anti-inflammatory effect and thus create the best conditions for strong hair growth. If you regularly eat fatty fish, walnuts and flaxseed, you should be able to easily meet your needs.


Throughout the article, some foods are mentioned again and again because they are particularly rich in important nutrients and vitamins. These include meat, eggs and fish as they contain many B vitamins and minerals such as iron and zinc. In addition to these animal products, fruit, vegetables, salad and whole grain products are just as important for the health of your hair, although you should always prefer particularly nutrient-rich varieties.

When it comes to fruit, these include berries, for example blueberries and strawberries, but also citrus fruits such as oranges. Other fruits such as kiwi, mango and pineapple are also true vitamin treasures that also contain secondary plant substances such as polyphenols and enzymes and are therefore good for your general health. When it comes to vegetables and salad, dark green varieties such as spinach, chard and rocket are particularly recommended, but red, orange and purple vegetables such as eggplant are also full of nutrients. If you want to promote hair growth, ideally you should eat vegetables at least once a day.

Grains also contain many vitamins and trace elements that benefit your hair. Rye, oats and barley are among the most nutrient-rich grains, although you should always make sure that the whole grain content is as high as possible. Over-processed grain loses many minerals and vitamins because these are primarily found in the outer layers of the grain, which are removed to make white flour.