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Top Vitamins for Hair Regrowth in Men and Women
Hair loss can be triggered by nutritional deficiencies. Learn which vitamins are crucial for hair regrowth and how to get them naturally or through supplements.
1. Biotin (Vitamin B7)
Biotin is the most well-known hair vitamin, often called the 'hair growth vitamin.' It supports keratin production, the protein that makes up hair, skin, and nails.
- Biotin deficiency causes brittle hair and excessive shedding.
- Indian diets lacking in whole grains and eggs can be biotin-deficient.
- Biotin-rich foods: Eggs, almonds, walnuts, sweet potatoes.
Studies show that biotin supplementation in deficient individuals improves hair volume and scalp coverage within 3–6 months.
2. Vitamin D3
Vitamin D3 plays a role in creating new hair follicles. Deficiency is linked to alopecia and hair thinning, especially in women.
- Low sun exposure and indoor lifestyles have made D3 deficiency common in Indian adults.
- Vitamin D receptors are present in hair follicles and essential for their growth cycle.
- Sources: Morning sunlight (10–15 minutes), fortified milk, mushrooms, D3 supplements.
Serum levels below 20 ng/ml may warrant supplementation under medical advice.
3. Vitamin E
Vitamin E is a powerful antioxidant that reduces oxidative stress on the scalp and improves blood circulation, both crucial for hair regrowth.
- Helps maintain the lipid layer of the scalp.
- Protects against UV damage and pollution-related hair loss.
- Sources: Sunflower seeds, almonds, spinach, and vitamin E capsules.
4. Vitamin A (in moderation)
Vitamin A helps in sebum production which moisturizes the scalp. However, too much of it can cause hair loss.
- Supports cell turnover in scalp and hair follicles.
- Sources: Carrots, sweet potatoes, spinach, liver (in moderation).
Avoid megadoses. Aim for 700 mcg/day (women) and 900 mcg/day (men).
5. B-Complex Vitamins (B1, B2, B3, B6, B12, Folate)
These vitamins help transport oxygen and nutrients to the scalp and hair follicles, fueling growth.
- Vitamin B12 and folate help prevent anemia-induced hair loss.
- Vitamin B6 supports protein metabolism, critical for hair shaft development.
- Sources: Whole grains, legumes, dairy, leafy greens, fortified cereals.
6. Vitamin C
Vitamin C boosts collagen synthesis (a structural component of hair) and improves iron absorption — both vital for hair health.
- Also acts as an antioxidant to protect hair follicles from free radicals.
- Sources: Amla, oranges, guava, bell peppers, lemon.
Iron-deficiency hair loss is common among Indian women — pairing iron and vitamin C improves absorption significantly.
7. Zinc & Iron (Honorable Mentions)
Though not vitamins, these minerals are key cofactors in hair follicle repair and immunity balance.
- Iron helps deliver oxygen to follicles, while zinc repairs tissue and reduces inflammation.
- Indian vegetarian diets are often low in absorbable iron and zinc.
Ferritin (stored iron) levels below 30 ng/mL are associated with chronic hair loss in women.
Are Hair Growth Supplements Worth It?
If your diet lacks variety, or you’re facing stress, hormonal imbalances, or post-illness hair shedding, targeted supplements can help restore vitamin levels.
- Choose supplements with bioavailable forms (like methylfolate instead of folic acid).
- Look for synergistic blends: Biotin + B12 + D3 + Zinc.
- Avoid mega doses unless prescribed — balance is key.
OnlyLife’s HairRestore formula is curated specifically for Indian men and women dealing with lifestyle-induced hair loss.
Final Thoughts: Consistency Beats Quick Fixes
Hair regrowth takes time — 3 to 6 months at minimum. Correcting vitamin deficiencies through food and supplements requires patience and consistency.
For best results, combine nutritional care with scalp hygiene, stress management, and sleep optimization.
Hair thinning and hair fall have become common concerns among both men and women, especially in urban India. While genetics, stress, and pollution play a role, a major and often overlooked contributor is nutritional deficiency. Your hair follicles are incredibly metabolically active and require a steady supply of nutrients to grow healthy strands. This blog dives deep into the key vitamins that promote hair regrowth, how they function in the body, how to identify deficiencies, and which food or supplement sources are most effective — especially for Indian lifestyles.
Worried about hair fall or thinning? Take our free quiz and get a personalized supplement recommendation.
Take the QuizAlways consult your doctor or a qualified healthcare professional before starting any new supplements, remedies, or medications based on the content shared here.
Your health is personal — let’s keep it safe and informed.
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