## Vitamin A It moisturizes the scalp, affects sebum production and protects hair from dryness. Its deficiency can lead to dandruff and excessive hair loss. However, an excess of vitamin A can also cause hair loss, so keep that in mind when taking it as a supplement. Sources: eggs, liver, yams, spinach, pumpkin, carrots. ## Vitamin D3 Sufficient amounts in the body will help avoid dandruff and brittle hair. In addition, it allows the body to create new follicles, which means that hair will become thicker and stronger over time. Sources: sunlight, fatty fish, mushrooms, cod liver, cereals. ## Vitamin E Vitamin E increases blood flow to the scalp and also strengthens the hair itself. Sources: almonds, avocados, sunflower seeds, kiwi, spinach. > Malaysian scientists conducted an experiment: for eight months in which volunteers who had severe hair loss took tocotrienol, a vitamin from the E group. As a result, hair growth improved by 34.5 %. ## B vitamins [Biotin](https://ul.orna.me/KOge/librarybiomarker?id=113) (B7), [folic acid](https://ul.orna.me/KOge/librarybiomarker?id=212) (B9) and cyanocobalamin (B12) are essential vitamins for hair health and growth. They are involved in cell division within the hair follicle. Sources: B9 — protein foods, nuts, root vegetables, leafy vegetables; B7 — plant foods (cereals, nuts, peas), animal products (cheese, sour cream, fish, eggs); B12 — meat, seafood, fish, dairy products and eggs, fortified cereals, yeast and plant-based milk replacers. ## Iron Iron deficiency in the body, i. e. iron deficiency [anemia](https://ul.orna.me/KOge/librarydisease?id=1), results in hair weakness, dryness, brittle strands, and loss. Sources: meat, brewer's yeast, wheat germ, egg yolks, oysters, dried fruits, green vegetables. ## Calcium and magnesium These are necessary for building the framework of the hair. They make hair thicken in volume and grow much faster. Sources: wheat bran, almonds, spinach, beans. ## Zinc Involved in the formation of keratin protein, which is the basis of the hair and the top protective layer. If a person gets enough zinc, hair looks shiny and elastic. Sources: meat, dairy products, fish, eggs. > [Zinc](https://ul.orna.me/KOge/librarybiomarker?id=214) is abundant in cereals and legumes, but it is absorbed from these sources very poorly. ## Copper Involved in the formation of pigments. With enough [copper](https://ul.orna.me/KOge/librarybiomarker?id=11), hair will have a natural color without signs of early graying. Sources: legumes, lentils, hazelnuts, seafood and liver.