Minerals for Hair Strength & Growth
Mineral Key Benefit Food Sources Daily Need (Adults)
Iron
Carries oxygen to hair follicles; deficiency causes shedding Red meat, spinach, lentils, pumpkin seeds 8–18 mg
Zinc
Supports hair tissue repair, regulates oil glands Oysters, beef, chickpeas, cashews 8–11 mg
Selenium
Antioxidant that protects scalp and promotes growth Brazil nuts, tuna, eggs, sunflower seeds 55 mcg
Magnesium
Prevents calcium buildup on scalp, reduces hair fall Dark chocolate, almonds, bananas, black beans 310–420 mg
Silica
Improves hair thickness and shine Oats, cucumber, bell peppers, brown rice No established RDA
1. Eat a rainbow – Different coloured fruits and vegetables provide different phytonutrients.
2. Prioritise whole foods over supplements whenever possible. Supplements should fill gaps, not replace meals.
3. Combine wisely – Vitamin C helps absorb iron; healthy fats (olive oil, avocado) help absorb vitamins A, D, E, and K.
4. Stay hydrated – Water transports nutrients to cells and removes waste.
5. Limit processed foods – They often lack essential micronutrients and may contain anti‑nutrients.
How to Incorporate These Nutrients into Your Daily Routine
1. Eat a rainbow – Different coloured fruits and vegetables provide different phytonutrients.
2. Prioritise whole foods over supplements whenever possible. Supplements should fill gaps, not replace meals.
3. Combine wisely – Vitamin C helps absorb iron; healthy fats (olive oil, avocado) help absorb vitamins A, D, E, and K.
4. Stay hydrated – Water transports nutrients to cells and removes waste.
5. Limit processed foods – They often lack essential micronutrients and may contain anti‑nutrients.
Important Note
· Do not exceed recommended doses without medical supervision. Excess fat‑soluble vitamins (A, D, E, K) can build up and cause toxicity.
· Deficiencies are common – iron, vitamin D, B12, and magnesium deficiencies affect a large percentage of adults. If you experience unexplained fatigue, hair loss, or brittle nails, speak to your doctor.
· Whole foods > supplements – Supplements cannot fully replicate the complex synergy of nutrients found in real food.
Scientific References
1. Vitamin C & collagen synthesis –
2. Biotin for hair and nail health –
3. Iron deficiency and hair loss –