Written By: Lori Barsamian


Having gorgeous, healthy locks isn’t just about what you put on them - it’s about what you put in your body and how you fuel your beauty routine from the inside out. There are a few key vitamins and minerals to make sure you’re getting enough of to ensure strong, shiny, healthy hair, skin, and nails!


Protein - Your hair is actually made up of protein so making sure you have enough protein in your diet (whether in animal or vegetable form) is extremely important. Dry hair that becomes brittle and damaged is a sign that you are lacking adequate protein in your diet. 

Healthy Proteins include: chicken, fish, dairy, nuts, legumes, turkey and eggs


Vitamin C - Vitamin C isn’t just for fighting off colds, its antioxidant properties strengthen the production of collagen and help aid in the absorption of iron. 

Great Vitamin C sources include: blueberries, pomegranate, broccoli, strawberries, sweet potatoes, and oranges. 


Iron - When your body is low of iron it will actually show hair loss. Iron helps supply nutrients to your follicle and root aiding in the structure of your hair and health of your scalp. 

Sources of Iron : Red meat, chicken, fish, lentils, spinach, kale and other leafy greens will fuel your body with iron. 


Omega-3’s - Omega-3’s are fatty acids that are found lining our scalp, it keeps our scalp hydrated and nourished with the proper oils. Since our bodies do not naturally make Omega-3’s it is very important to obtain these fatty acids through our diets. 

Where to find them: Fish such as, salmon, trout, and sardines are very high in Omega-3’s. Plant based sources include avocado, pumpkin seeds and walnuts. 


Biotin- As a water soluble vitamin that adds strength to hair and some say helps hair grow faster. Most take a biotin supplement when trying to grow hair faster. However there are plenty of biotin rich foods to help your hair flourish. 

Biotin rich foods: Flour, yeast, egg yolk, soy, liver and wholegrains. 


Vitamin E - Vitamin E provides protection for your hair from harmful UV rays. Vitamin E is commonly used for scar treatments and is also great for your skin to repair and protect. 

Foods with Vitamin E: Nuts and seeds, such as sunflower, almonds, and cashews are the most common source of Vitamin E. 

A healthy, balanced diet combined with proper hair care routines will ensure your hair is stronger, shinier, and grows even faster!