5 vitamin deficiencies that are linked to poor hair growth and food sources that can help

Common hair problems are not always genetic. Sometimes, your dietary habits play an important role in maintaining hair health. A number of vitamins, and their deficiencies, can determine how well your hair growth thrives. Addressing these shortcomings can help with better hair growth and maintain overall hair health. Here are 5 vitamin deficiencies that are linked to poor health growth and also mentioned are the food sources that can help manage these deficiencies.

A study in the Nutrients Journal notes that adequate consumption of vitamin A is necessary for the maintenance of healthy skin and hair. However, the study also warns that too much or too little of the vitamin can worsen hair health.
Natural food sources include: Sweet potatoes, carrots, pumpkin, spinach, papaya, broccoli, liver, egg yolk and fatty fish.

While biotin deficiency is rare in healthy populations, NIH notes that severe biotin deficiency can cause hair thinning. Vitamin B7 plays a supportive role in hair follicle function.
Natural food sources include: Egg yolk, milk, nuts, seeds, legumes, oats, bananas, spinach, mushrooms, avocados.

Harvard Health notes that vitamin C is necessary to absorb iron from diet. For someone with both hair loss and iron deficiency, vitamin C supplements can help.
Common sources of vitamin C are: Guava, kiwi, papaya, pineapple, strawberries, red bell peppers, spinach, tomatoes, brussels sprouts

​Studies show vitamin D’s involvement in the initiation of hair follicle cycling. However, more research is needed to understand the mechanism behind the process. Vitamin D deficiency is also associated with scarring alopecia.
Food sources include: Fatty fish, liver, egg yolk, plant milks, orange juice, breakfast cereals, milk and yogurt, and most important one- sunlight.

Vitamin B9 supports cell growth and repair. According to Healthline, "research establishing folic acid as a hair-growth method is minimal. One study published in early 2017, looked at 52 adults with premature graying. The researchers behind the study found deficiencies in folic acid and vitamins B-7 and B-12".
Top natural sources include: Spinach, kale, beetroot, okra, chickpeas, soybeans, citrus fruits, bananas, peanuts, almonds, brown rice and sunflower seeds.