What Vitamins Help Hair & Nail Growth?

Updated July 18, 2017

Everyone wants healthy hair and strong nails, yet some people have weak, listless hair and dull nails as a result of their not growing properly. If you have weak hair and nails, the problem may be a diet deficient in certain vitamins or minerals. The remedy is to add the needed vitamins and minerals to your diet, either by taking supplements or eating foods that are rich in them.


Take biotin to strengthen weak fingernails and aid in their growth. The Mayo clinic doesn't list a recommended daily dosage because most people produce enough biotin naturally. Our bodies need biotin to make keratin, which nails are made of. Eat foods like egg yolk, yeast and salmon for natural sources of biotin, or take biotin as a pill supplement.

Vitamin E

Eat broccoli, spinach, eggs, sunflower seeds and use vegetable oils with cooking. They're all sources of vitamin E, a fat-soluble vitamin and antioxidant that helps circulation in the scalp, which strengthens hair and promotes hair growth. Puncture vitamin E capsules and use the oil directly on your hair.


Add iron to your well-balanced diet. An iron-deficient diet may cause thinning of the hair and brittle nails. Eat beans, spinach, beef liver, iron-enriched cereals and pasta, all natural sources of iron. Take vitamin C through juice or a supplement to enhance the body's absorption of iron.

Vitamin B Complex

Add B vitamins to your diet and avoid dry lifeless hair and split ends. Split ends cause the hair to break off impeding the growth of long healthy hair. Eat foods rich in B vitamins like beans, cauliflower and carrots, or take a supplement that includes all the important B vitamins. These vitamins are water-soluble, and their excess is expelled in the urine, which may become discoloured.


Try adding these vitamins to your diet through the food sources before taking a supplement. Talk to your primary care physician before starting a new supplement. Some supplements can interfere with your medications. Follow directions to avoid overloading your body. It may take a few months to reverse hair and nail damage. Don't expect growth results overnight from the supplements or diet changes.

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About the Author

A South Carolina native, Taryn Mathis, has been writing since 2007. She holds an associate's degree in nursing from Piedmont Technical College and maintains her license and continuing education in her field.