Are we really what we eat when it comes to the health of our hair??
Our “gorgeous” locks have often been seen as a sign of our health or beauty and like any other part of our body, our hair needs a variety of nutrients to be healthy.
While age, hormone health and yes, genetics can factor into our hair growth, the number one thing you can do for shiny, healthy hair, is make sure you’re your nutrient intake is the best possible and varied.  Nutrient deficiencies are linked to hair loss.

Here are my 5 top vitamins and minerals that may be super important for keeping our hair and scalp in tip top condition.
1. B-vitamins, all of them, but especially Biotin, is your hair, skin and nail vitamin.  Generally speaking, B Vitamins create blood cells that help carry oxygen and nutrients to your scalp, which promotes hair growth.
Foods – whole grains, meat (lean), seafood, almonds and dark leafy greens – Eat your greens people.

2. Vitamin C is a potent antioxidant that helps against oxidative stress caused by free radicals which block hair growth and cause your hair to age.
This power packed vitamin aids the production of collagen which is also an important part of your hair structure and also helps iron absorption which is also needed for hair growth.  (Not to mention important for our immune system).
Foods – Strawberries, oranges, capsicum, broccoli, brussel sprouts, cauliflower

3. Vitamin A, every cell needs this vitamin for growth, including hair.  It helps the skin produce an oily substance called sebum, keeping the scalp moisturised and hair healthy.  Having to little or to much Vitamin A can lead to hair loss.
Foods – sweet potatoes, carrots, spinach, kale, animal products – eggs, milk, yoghurt as well cod liver oil.

4. Vitamin D is one of my favourites for so many reasons, but when it comes to our hair health, deficiencies in this vitamin have been linked to alopecia – hair loss.  Creating new follicles – tiny pores in the scalp where new hair can grow, allowing the production of new hair.  This has got to be good.  In saying that, most people are low in vitamin D so it would be good to increase our exposure to the sun – our body produces most vitamin D through direct contact with the suns rays – but you can still get it through dietary sources.
Foods – fatty fish, mushrooms, cod liver oil and other foods that have been fortified with vitamin D.

5. Iron, deficiencies causes anemia which is a major contributor to hair loss.  This important mineral helps your red blood cells carry oxygen to your cells among many other functions – including hair growth.
Foods – red meats, seafood, spinach, lentils, beans, cabbage, potato, eggs.
So, I have to say, we really are what we eat.  To keep our scalp and hair shiny, healthy and growing, a balanced diet with a variety of foods, eating a rainbow of colour on our plate as well as eating good fats are the key ingredients.
Don’t forget to get some vitamin sunshine on your skin – especially in the winter months – for your hair health as well as energy levels and your mental health.

If you have any questions or want to know more about how vitamins and minerals effect your hair and general health, then send me a message at

Thanks Astrid