10 types of nutrients for your hair to THRIVE ON

Eating healthy and maintaining a balanced diet play a LARGE role in keeping your hair healthy. These 10 types of essential nutrients will promote hair growth and prevent hair loss, add shine, increase body, improve elasticity, decrease dandruff, and even prevent dry scalp. 


  • HELPS promote hair growth and prevent hair loss.  A diet rich in iron will nourish hair from the inside out. 
  • Find it IN: Red Meat, Pork, Poultry, Seafood, Beans, Dark Leafy Greens (Spinach), Dried Fruit (Raisins and Apricots), Lentils, Beans, Iron-fortified cereals, and Peas. 


  • HELPS the body to produce keratin by building strength and improving elasticity to your hair follicle. This is fundamental to the hair structure. When keratin weakens, hair is prone to breakage. 
  • Find it IN: Red Meat, Fish, Chicken, Eggs, Avocados, Tofu, Lentils, Chickpeas, Quinoa, Beans, Nuts, Peanut Butter, and Edamame. 

(Fish, shellfish, and other marine proteins are especially good for hair growth because they contain essential fatty acids (EFAs), vitamin B3 (Niacin), as well as the minerals iron and zinc.)
Information provided by Viviscal


  • HELPS promote hair growth. Calcium is one of the most vital minerals needed to BOOST your hair and body.
  • Find it IN: Cheese, Yogurt, Almonds, Dark Leafy Greens, Bok Choy, Okra, Broccoli and Strawberries. 


  • HELPS exfoliate the scalp and promote hair growth. Selenium enhances your immune system, supporting your body's ability to maintain its proper functions.
  • Find it IN: Seafood, Fish, Mushrooms, Whole-Wheat Bread, Sunflower Seeds, Oatmeal, and Broccoli.


  • HELPS prevent hair loss, reduces dandruff and keeps hormones balanced.
  • Find it IN: Red Meat, Eggs(egg yolk), Oysters, Spinach, Avocados, Sweet Potatoes, Chickpeas, Dates, Blackberries, Raspberries, Dried Bananas, Hemp Seeds and Dark Chocolate. 

Zinc is also believed to play a crucial role in DNA and RNA production. This is required for the normal division of hair follicle cells, leading to healthier hair growth.

Zinc also may help keep hormone levels balanced, which could be one of the reasons why it is so effective in preventing hair loss. There are even a few outlying studies in which people’s grayed, aged hair returned to its original color when nourished with zinc-rich diets or hair growth supplements. As a bonus, zinc for hair growth may help eliminate dandruff on the scalp as well.
Information provided by Viviscal 


HELPS hydrate your locks! Four to SIX glasses a day. DRINK UP!


  • HELP promote hair growth and aid in hair loss.  Antioxidants build a strong scalp and increase shine.  

 Listed below is information provided by Viviscal.
This company is extremely educated when it comes to vitamins and haircare.
PROUD to share. 

What are the essential vitamins for hair care?

Vitamin C, B vitamins such as Biotin (Vitamin B7 or Vitamin H) and Niacin (Vitamin B3) have been shown to be essential for hair growth.  To maintain shiny, healthy hair and provide the nutrients your hair needs, maintain a balanced diet with these top vitamins for hair growth.  These vitamins work to promote healthy hair and your longest, thickest and fastest possible hair growth.

How does Biotin help hair grow?

Biotin is a B-vitamin complex sometimes called Vitamin B7 or Vitamin H.  Your body produces it in the intestines and it is also found in foods such as dark green leafy vegetables, nuts and egg yolks.  Biotin deficiency can cause hair loss. Biotin promotes hair growth by renewing the hair follicles that are already growing.  Biotin supplements in your diet can result in thicker, fuller and healthier looking hair.  The daily dose of 2 tablets of Viviscal Extra Strength vitamin supplements for women hair growth contains a total of 240 mcg. of Biotin (Vitamin B7), which is 80% of the average adult’s recommended daily value (RDA).

How does Vitamin C give you healthy hair?

Vitamin C is a water-soluble vitamin with antioxidant properties.  Vitamin C is important for the production of an essential protein called collagen, which makes up about one-third of your body, including skin, ligaments and hair.  As an antioxidant, Vitamin C helps to protect against damage that free radicals can cause to body tissues. Free radicals can damage hair, making it brittle and weak.  Dry and splitting hair due to a Vitamin C deficiency may lead to hair loss or excessive hair shedding. Your daily dose of 2 tablets of Viviscal Extra Strength hair growth supplements contains 118 mg. of Vitamin C, which is nearly twice the RDA for an average adult.  For men, your daily dose of 2 tablets of Viviscal Man hair loss supplements contains a total of 30 mg. of Vitamin C, which is 100% of the average adult’s RDA. 

Essential vitamin supplements can stop hair breakage

Whether it’s due to age, hormonal changes, everyday stress or over-styling, men and women’s hair can become damaged and can suffer breakage or excess shedding.  Vitamins for hair loss help to maintain healthy and conditioned hair and scalp by supplying essential nourishment.  This helps maintain the best possible environment for healthy hair growth and reduces hair damage and hair breakage. 

All vitamin information provided by


  • HELPS dry hair and scalp. Promotes hair growth.  Essential fatty acids add shine, prevent dry, itchy, flaky scalp and help aid in reversing hair loss. 
  • Include it in your diet twice a week
  • Find it IN: Fish, Fish Oil, Flaxseeds, Walnuts, Walnut Oil, Canola Oil, Soybean Oil and Pumpkin Seeds. 


  • HELPS promote hair growth. Folic acid is a B-complex vitamin that plays a HUGE role in keeping your hair and skin healthy. 
  • Find it IN: Leafy Greens, Citrus Fruits, Beans, Whole-Wheat Bread, Rice and Pasta. 


  • Magnesium Oil can play an important role in slowing down, stopping and even reversing mild to moderate age-related hair loss. Use it on your scalp and brows to promote growth! 
  • Using just a dab of magnesium oil on your hair while you shampoo can help prevent graying.


I found this extremely informational article on Magnesium Oil.
It will BLOW your mind. 



I found this INCREDIBLE article on vitamins & foods that will enhance your hair PLUS prevent hair loss! 
MORE information listed in the link below! 


BOOST your hair and body with these super nutrient foods! 

Here's an example of actual foods you can eat to help achieve these vital nutrients in your diet today: 

  • Smart WATER- “vapor-distilled” water that contains potassium, magnesium chloride and electrolytes. One of the best ways to hydrate your hair and body. 
  • Sparkling WATER- Contains 4% of calcium. (Calcium promotes hair growth.) This power drink hydrates, relieves upset stomach and may lower blood pressure depending on the magnesium content. 
  • DARK Leafy Greens- Contain HIGH amounts of vitamins. They are high in iron and rich in vitamin A.  Both improve immune function and promote hair growth. 
  • Bananas- Contain potassium, vitamin C, vitamin B6 and magnesium.  Great for both body and HAIR!  Bananas are an effective deep conditioner.  This magical fruit strengthens hair, minimizes breakage and restores your hairs natural elasticity. 
    • Banana Mask- 1 banana, 2 tablespoons of coconut milk, 1 tablespoon of coconut oil, 2 tablespoons of honey.  MASH together and apply for 20-30 minutes.  Wash and Condition. Style! 
  • Avocados- Contain protein, vitamin A, vitamin K, vitamin C, vitamin B5, vitamin B6, vitamin E, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin), magnesium, copper, iron and zinc.
    • Treat dry, itchy, scalp by mashing and applying raw.
    • Avocado Mask- 1 ripe avocado, 1 one egg yolk, 1 tablespoon of coconut oil. MASH together and apply for 20-30 minutes.  Wash and Condition.  Style!  
  • Oranges- Contain vitamin C, B vitamins, pantothenic acid, vitamin A, calcium, copper and potassium. Orange juice is an excellent conditioner for your hair and stimulates hair growth. 
    • Orange MaskMix the juice of one orange, water and one spoon of honey.  Apply to shampooed hair and leave it on for 5-10 minutes. 
  • Tomatoes- Contain vitamins A, C, K and a significant amount of vitamin B6, folate, and Thiamin.  Great source of potassium and magnesium.
  • Hummus(Chickpeas)- Contain high quality protein and essential amino acids
  • Eggs- Contain 13 essential vitamins and minerals plus 6 grams of high-quality protein. Eggs are an amazing addition to your hair and body. Deep conditioning with eggs enhances hair growth and helps rebuild your hair follicle. YES, its dirty BUT the protein content fills in weakened spots and strengths your hair long term. 
    • Egg Mask- 2 eggs, 2 tablespoons of coconut oil, WHISK together and apply for 20-30 minutes. Wash and Condition. Style! 
  • Fish(Mahi Mahi)- Contains essential fatty acids, vitamin B3 (Niacin), as well as the minerals iron and zinc.
    • Each 3-ounce serving of fish provides 20.2 grams of protein
    • Each 3- ounce serving contains 45% of the recommended daily intake of vitamin B3.
  • Salsa- Contains vitamins A, C, K and a significant amount of vitamin B6, folate, and thiamin. Great source of potassium and magnesium.
  • Leaf Cuisine Pro-Biotic Spread- Vegan, Raw, Soy Free and Gluten Free.  This magical spread promotes the growth of healthy, beneficial bacteria inside of your body.  Therefore, increasing your growth cycle. 
  • Jalapeño Crackers- Contain 470mg of omega-3 fatty acids per 1 oz. serving.
  • Hail Merry Dark Chocolate Bites - Contain energizing organic raw coconut oil and nutrient rich organic maple syrup. (Maple SYRUP- nutrients found in this super food are energy, water, protein, fat (the good kind), carbohydrates, and sugars.  It contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. ALSO vitamins such as thiamin, riboflavin, niacin, and B6.

(ALL food was purchased at Whole Foods) 

ENHANCE your hair and style IQ.