Healthy, thick hair doesn’t just come from good genetics or the perfect French Crop — it starts from within. Vitamins, minerals, fatty acids, and key nutrients all play a role in how your hair grows, how strong it is, and how well it holds texture.
In this guide, we break down the most important nutrients for fuller hair, explain how they work inside the follicle, and show you the best food sources to include in your diet.
Let’s look at the essential vitamins and nutrients scientifically linked to thicker, healthier hair.
1. Vitamin A — Supports Sebum Production & Follicle Strength
Vitamin A helps your scalp produce sebum, the natural oil that keeps hair moisturised and prevents breakage. Without enough Vitamin A, the scalp becomes dry and flaky, causing brittle hair.
Benefits:
- Reduces dryness
- Improves shine
- Strengthens hair fibres
- Keeps the scalp hydrated
Food Sources:
- Carrots
- Spinach
- Sweet potatoes
- Kale
- Eggs
2. Vitamin B7 (Biotin) — Essential for Keratin Production
Biotin is one of the most famous hair vitamins because it helps create keratin, the protein that forms every strand of hair. It’s crucial for hair density and strength.
Benefits:
- Improves strand thickness
- Reduces breakage
- Strengthens weak hair
- Supports new growth
Food Sources:
- Almonds
- Eggs
- Salmon
- Walnuts
- Whole grains
3. Vitamin B12 — Boosts Oxygen Supply to the Follicles
Vitamin B12 plays a major role in delivering oxygen-rich blood to hair follicles. If follicles don’t get enough oxygen, they shrink — leading to thinning and increased shedding.
Benefits:
- Improves growth rate
- Reduces thinning
- Keeps follicles active
- Prevents premature hair loss
Food Sources:
- Chicken
- Beef
- Tuna
- Milk
- Yogurt
4. Iron — Prevents Shedding and Weak Roots
Iron deficiency is one of the biggest causes of hair shedding in both men and women. Low iron reduces ferritin levels, which directly impacts hair growth.
Benefits:
- Prevents excessive shedding
- Strengthens follicles
- Improves hair density
- Supports the growth cycle
Food Sources:
- Red meat
- Lentils
- Spinach
- Kidney beans
- Pumpkin seeds
5. Vitamin D — Activates Hair Follicles
Vitamin D helps “wake up” dormant hair follicles. Low Vitamin D is linked with conditions like alopecia areata and chronic thinning.
Benefits:
- Supports new growth
- Improves density
- Helps regulate follicle cycling
- Strengthens weakened roots
Food Sources:
- Mushrooms
- Salmon
- Fortified milk
- Sunlight exposure
6. Omega-3 Fatty Acids — Reduce Inflammation & Improve Shine
Omega-3s nourish the scalp and reduce inflammation in hair follicles, helping hair grow thicker and healthier. They also keep hair flexible and shiny.
Benefits:
- Adds shine
- Prevents dryness
- Promotes strong growth
- Improves scalp circulation
Food Sources:
- Salmon
- Sardines
- Flaxseeds
- Chia seeds
- Fish oil capsules
7. Zinc — Repairs Hair Tissue & Controls Oil Production
Zinc helps with follicle repair and balances oil production. It also reduces dandruff and keeps the scalp microbiome stable.
Benefits:
- Reduces flaking
- Supports strong roots
- Repairs weak follicles
- Prevents shedding
Food Sources:
- Chickpeas
- Cashews
- Eggs
- Pumpkin seeds
8. Protein — The Building Block of Hair
Hair is made of 95% keratin protein, so your diet must include enough protein to support growth and thickness.
Benefits:
- Reduces breakage
- Strengthens hair fibres
- Supports thicker growth
- Improves texture
Food Sources:
- Chicken
- Beef
- Eggs
- Greek yogurt
- Protein shakes
9. Vitamin E — Protects Against Oxidative Stress
Vitamin E protects hair from oxidative stress caused by pollution, UV rays, and toxins.
Benefits:
- Improves shine
- Protects follicles
- Enhances thickness
- Supports scalp circulation
Food Sources:
- Almonds
- Sunflower seeds
- Olive oil
- Avocados
Hair-Boosting Mineral Bonus: Magnesium & Selenium
These minerals support healthy follicle function and regulate the scalp’s oil balance.
Benefits:
- Reduce inflammation
- Strengthen hair fibres
- Improve scalp comfort
- Support healthy growth
Conclusion
Thick, healthy hair doesn’t happen by chance — it’s the result of giving your body the right nutrients and supporting your follicles from the inside out. While a great haircut like a French Crop or Textured Crop can make your hair look fuller instantly, the long-term thickness comes from vitamins, minerals, proteins, and healthy fats. When your body has what it needs, your hair grows stronger, feels denser, looks shinier, and becomes far easier to style. With the right nutrition and a simple hair-care routine, your hair naturally becomes healthier and more resilient day by day.
