Hair vitamins: the nutrients your hair really needs
Biotin, zinc, selenium and copper: the nutrients behind beautiful hair. Here's how to get them onto your plate and into your routine.
Hair vitamins are vitamins and minerals that contribute to the maintenance of normal hair, above all biotin, zinc and selenium. Your hair grows a little every day, around one centimetre a month. That takes a steady supply, and it comes from within: from your food and, if you like, from a well-made nutrient routine.
The key hair vitamins at a glance
| Nutrient | What it does for you | Found in, for example |
|---|---|---|
| Biotin | Contributes to the maintenance of normal hair and normal skin | Eggs, oats, nuts |
| Zinc | Contributes to the maintenance of normal hair and nails | Beef, cheese, pumpkin seeds |
| Selenium | Contributes to the maintenance of normal hair | Brazil nuts, fish, eggs |
| Copper | Contributes to normal hair pigmentation | Nuts, pulses, cocoa |
| Protein | Building block of keratin, which your hair is made of | Eggs, dairy, tofu, fish |
Biotin: the classic
Vitamin B7 goes by a second name: vitamin H. Biotin contributes to the maintenance of normal hair and normal skin, and it's the best-known nutrient in hair care. A soft-boiled egg for breakfast, a handful of nuts in the afternoon, and you're already well on your way. Find out more in Biotin for hair.
Zinc and selenium: the duo behind the scenes
Zinc and selenium are trace elements. You only need tiny amounts, but you need them every day. Both contribute to the maintenance of normal hair. A little trick for selenium: a single Brazil nut already gives you a good portion. Everything about zinc is in Zinc and hair.
Copper: for your hair colour
Hardly anyone thinks of copper as a hair nutrient, yet it has a lovely job: it contributes to normal hair pigmentation. Nuts, pulses and dark chocolate are good sources.
Iron and protein: the basics
Iron contributes to normal formation of red blood cells and to the reduction of tiredness and fatigue. Women in particular often need more of it in everyday life. How to get iron onto your plate the clever way is covered in Iron deficiency and hair loss.
And protein? Your hair is mostly made of keratin, which is a protein. So eggs, yoghurt, pulses, tofu and fish naturally belong on your menu.
How to bring hair vitamins into your day
- Eat the rainbow: the more varied your plate, the broader your supply.
- Little rituals: pumpkin seeds on your porridge, a Brazil nut with your coffee, lentils instead of pasta.
- Nutrient routine: if you want to keep it simple, add hair vitamins in tablet form.
Hair vitamins from Hairfluencer
You'll find two ways with us. Evocapil Plus Vitamins combine biotin, zinc, selenium and copper. Biotin, zinc and selenium contribute to the maintenance of normal hair, copper contributes to normal hair pigmentation.
Xpecia comes with its own formula for women and for men: biotin and zinc, plus saw palmetto, ginkgo and keratin, with added iron in the women's version. Two tablets a day, morning and evening. The full comparison is in Xpecia: your hair ritual in two tablets.
Good to know
Food supplements are not a substitute for a balanced and varied diet. Stick to the recommended daily dose and don't combine several high-dose products containing the same nutrients.
When to see a doctor? If you take medication or have a blood test coming up, just mention that you're taking hair vitamins. Biotin can affect some lab results.
Frequently asked questions
Which vitamins are good for hair?
Biotin, zinc and selenium contribute to the maintenance of normal hair, copper contributes to normal hair pigmentation. Add a balanced diet with enough protein.
Where are hair vitamins found?
In eggs, nuts, oats, pumpkin seeds, Brazil nuts, fish, cheese and pulses. The more colourful your plate, the better.
How long should I take hair vitamins?
Ideally as a regular routine over several months. Hair grows slowly, around one centimetre a month.
Can I combine hair vitamins with other food supplements?
Yes, but make sure you don't double up on high doses of the same nutrients. Check the amounts per daily dose.