What Are The Vital Nutrients That Increase Hair Growth For Teens?

Having thick and luscious hair is a matter of self-importance, confidence, and acceptance among teenagers. Regardless of the hair type, teenagers must build a healthy relationship with their appearance.

Genetic factors, lifestyle, age, and hormonal changes contribute to hair growth, but this can be altered with the intake of essential nutrients and a proper diet plan.  The intake of nutrients through food is absorbed easily by the body compared to supplements. This article will explore the nutrients vital for teenagers’ hair growth. 

Vital Nutrients For Hair Growth

Essential Nutrients For Teen Hair Growth

Here are some of the essential nutrients unavoidable for maintaining overall hair health;

✔️ Protein

Proteins are essential compounds contributing to overall health and well-being. It is often called the building blocks of hair. The protein called Keratin makes up the hair follicles. An adequate amount of protein intake can provide strength to the hair strands. Protein enhances growth and improves collagen production. Insufficient protein content in the body makes hair shed constantly.

Protein Sources:  Eggs, Fish, Dairy Products, beans, meat, and poultry are some of the essential hair growth sources.

✔️ Iron

Iron is an essential compound that helps red blood cells for carrying oxygen in the body. Low iron levels can result in anemia, ultimately resulting in hair loss. Hair shedding and decreased hair growth might be the primary symptom of iron deficiency. Consumption of a healthy diet inclusive of iron-rich food with Vitamin C enhances the absorption of iron in the body. 

Iron Sources: Red meat, poultry, spinach, lentils, and fortified cereals

✔️ Omega-3 Fatty Acids

Omega-3 Fatty Acids nourish the hair from within and are proven to have various health benefits. The fatty acids cannot be produced naturally within the body. Hence consumption through food sources is the only solution. Omega-3 Fatty Acids help improve the growth phase of the hair. 

Omega-3 Fatty Acids Sources: salmon, tuna, mackerel, sardines, as well as in chia seeds, flaxseeds, and walnuts.

✔️ Vitamin A

This is one of the key vitamins essential for promoting a healthy scalp. The oil content in Vitamin A aids the production of sebum. This will keep the scalp moisturized, resulting in the growth of healthy hair strands. Do not overdo the consumption of Vitamin A, as this can result in hair loss. 

Vitamin A Sources: Orange, carrots, sweet potatoes, apricots, pumpkin, spinach, and kale.

✔️ Biotin

Biotin plays a crucial role in the synthesis of keratin, thereby contributing to thicker and healthier hair. It is also known as Vitamin B7. The deficiency of Biotin can be a relatively rare condition. Hence the intake of any supplements can be under the guidance of a healthcare professional. 

Biotin Sources: Eggs, nuts, seeds, and whole grains.

✔️ Vitamin E

The powerful antioxidant protects hair from damage. It helps protect hair from oxidative stress and damage mainly caused by environmental factors. Vitamin E supports and maintains a healthy scalp improving blood circulation. It also ensures that all the key nutrients reach the hair follicles. 

Vitamin E Sources: Nuts, seeds, avocados, and vegetable oils are rich sources of vitamin E.

✔️ Vitamin D

Vitamin D is a powerful agent for stimulating hair follicles to promote hair growth. The most natural method of obtaining Vitamin D is through exposure to the sun. New hair follicles from the consumption of the Vitamin help maintain thickness and prevent the existing hair from shedding.  

Vitamin D sources: Fatty fish, red meat, egg yolks, and dairy products

✔️ Zinc

Zinc has the potential to help maintain the oil-secreting glands crucial for supporting hair tissue and repair. The hair follicles remain nourished. Zinc deficiency in the body is often associated with hair loss. 

Zinc Sources: Oysters, beef, pumpkin seeds, and lentils are excellent sources of zinc.

✔️ Vitamin C

Known for its role in boosting the immune system Vitamin C is a powerful antioxidant.  This also aids collagen production, a structural protein supporting hair strength and elasticity. Vitamin C helps in the absorption of vital minerals for hair growth, preventing hair thinness and hair loss. 

Vitamin C Sources: Citrus fruits, strawberries, kiwis, and bell peppers are rich sources of vitamin C

Read More – Common Eating Disorders In Teenagers: What Are They? You Should Be Aware!


Teenagers are subjected to physical and emotional changes resulting in stress and poor hair health. It is essential to have nutrients that can contribute to having shiny, healthy, and strong hair. Unhealthy hair is shed and thin extensively due to stress and lack of vital nutrients.

Inclusive of all the essential nutrients, a well-balanced diet can significantly impact hair growth and health. In addition to the consumption of nutrients, maintain a healthy lifestyle. 

Along with the nutrients, maintain hygiene, stay hydrated, reduce stress, and shampoo the hair twice weekly. The intake of nutrients can take several months to reflect the desired results.

Always remember that healthy hair starts from the combination of nutrients, a balanced diet, and a proper hair care routine. 

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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