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The 4 Best Vitamins & Supplements and Tips for Hair Growth


It’s 2010. Kari is struggling through high school, and struggling even more to manage her wild, curly hair. So what does she decide to do? Cut it off.

Alright, enough with the third person. So, I go to the hair salon and ask the stylist to cut off all my dead hair so that it wouldn’t be so HUGE and frizzy. I ended up with hair that barely touched my shoulders. It was so horrifying, and I suffered the wrath of this cut for around 5 years.

My hair DID NOT grow back. I didn’t realize at the time that straightening my hair constantly was breaking my ends, resulting in (what seemed like) an eternity of this short hair cut. This lasted throughout college, when I ended up becoming one of those girls who wore clip-in hair extensions every weekend, but always ended up taking them out and shoving them in my purse before the end of the night.

Anyway, fast forward to 2015(ish) and I finally did my research. “Hey, Alexa: how the hell can I get my hair to grow?”

The answer was pretty simple: less heat and more supplements. I began using a heat protector when blow-drying or straightening. I also started getting a Keratin treatment, which cut out the need to use heat at all!

But, the thing that made the biggest difference in my hair growth was vitamins and supplements. If you try searching the best vitamins for hair growth on Google, you’ll get a huge range of answers. So, without getting too scientific and boring, I’ve decided to put together a list of the 4 best vitamins and supplements you should take (and things to add to your diet) to achieve the long, luxurious mermaid hair of your dreams. And, before you ask, no, it’s not the gummy bear vitamins you see all over Instagram.

**Please consult a physician before making any drastic changes in your diet or vitamin/supplement intake!**

Check out this similar post I wrote for Zulily’s blog!

1. Collagen

Collagen is a protein found in bones, skin and many other parts of the body. Its main function is to provide structure. As we grow older, our collagen levels are depleted, which can result in finer, duller hair that is easily damaged and does not grow as quickly. Collagen not only promotes hair growth, but helps repair damaged hair… which means healthier, shinier hair! Another plus is that collagen supports healthy, younger-looking skin. 

Here are few ways to incorporate collagen into your diet:

  • Add powdered collagen to your beverages (the ones offered by Vital Proteins are my favorite because they are so easy to incorporate into your diet — you can just add the powder to coffee, smoothies, and more!) 
  • Try collagen supplement pills, like Ancient Nutrition Multi Collagen Capsules for healthy nails, hair and joint support. 
  • Incorporate beauty products (both skincare and haircare) that contain collagen. 
  • Eat more protein (like chicken, fish or tofu) and fruit (such as berries and citrus). 

2. Iron

Iron helps red blood cells carry oxygen throughout your body. It is an essential mineral, and iron deficiencies can result in issues like fatigue… and slower hair growth! Iron delivers oxygen to hair roots, which promotes hair growth, resulting in longer, healthier hair. 

Here are few ways to incorporate iron into your diet:

  • Eat more meat and other foods that contain iron, such as beef and spinach. 
  • Take iron supplement pills, like Nature Made Iron Tablets to support red blood cell formation. 

3. Biotin (Vitamin B7)

Biotin is a B vitamin (also known as B7 or vitamin H) that helps the body convert food into energy. It is very important for a variety of metabolic processes. Biotin is commonly found in women’s beauty supplements (for hair, skin and nails) and is often used as a treatment for hair loss. 

Here are few ways to incorporate biotin into your diet:

  • Add biotin pills, like Eu Natural’s Biotin 5000 supplements for healthier hair growth, stronger nails and glowing skin to your regimen 
  • Take vitamin B complex supplements 
  • Eat more dark leafy greens, meat/seafood and whole grains 

4. Vitamin A

Vitamin A is responsible for growth and development in the body. So, naturally, it is one of the best vitamins to take for hair growth. Vitamin A also contains retinol, making it an effective support for hair, skin and nails. It promotes a healthy scalp, which is essential for hair growth as well.  

Here are few ways to incorporate Vitamin A into your diet:

  • Take vitamin A supplement pills like NOW Foods’ Vitamin A softgels to maintain healthy internal and external body tissue 
  • Eat more  colorful produce (such as pumpkin, sweet potatoes, carrots, spinach and kale) 

Multivitamin Options for Hair Growth:

  • Nutrafol Women Hair Wellness from Within for visible hair thickness and strength 
  • HUM Red Carpet for glowing skin and shiny hair 
  • HUM Hair Sweet Hair for stronger, healthier hair 
  • Moon Juice SuperHair Daily Hair Nutrition with micronutrients for thicker, stronger hair 
  • Hair La Vie Clinical Formula Hair Vitamins to restore and rejuvenate damaged hair 
  • Essential Elements Hair Hero with nutrition for longer, stronger hair 
  • MaryRuth’s Organics Biotin Gummies for chewable hair, skin and nails support 

5 Tips for Healthy, Longer Hair: 

  1. Less heat! I learned this the hard way. Cut back on blow-drying and using flat irons or curling irons carefully. Heat damages your hair (specifically the ends) and causes ends to split or break, resulting in slowed growth. Use a heat protector product when you do use heat. 
  2. Find the right hairbrush. If you brush your hair wet, be sure to invest in a wet/detangling brush, because it’s easier on your hair. Oil or keratin-infused brushes with soft bristles are also gentle and won’t cause damage.  
  3. Sleep with your hair down. Sleeping with your hair tied up (I am totally guilty of the messy bun at bedtime) strains and damages hair. 
  4. Silk or satin pillow cases. Beauty experts say these are best for your hair and your skin. Also — be sure to wash your bedding often to avoid buildup of oils and bacteria. 
  5. Effective products! Seek out deep conditioners, masks and oils that can help nourish your hair and encourage growth. Look for products containing beneficial natural oils or keratin for retaining moisture—this will help tame split ends and reduce breakage.  

Be well and take care of your hair from the inside out! 

Check out this similar post I wrote for Zulily’s blog!

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