What nutrients does hair need? All about vitamins and minerals

March 21, 2025 12 min read

Smooth and shiny hair not only looks beautiful, but also reflects a healthy lifestyle with an adequate supply of essential nutrients. Hair care begins at the roots, at the hair follicles. These cells use the nutrients available to build the visible hair. A nutrient deficiency immediately affects the quality and strength of the hair.

Table of contents

1. Healthy hair - briefly explained
2. Structure and function of hair
3. Hair growth: The cycle in three phases
4. Important nutrients for healthy hair
5. Natural hair care for every hair type
6. Hair loss – The most common causes and effective measures
7. Frequently asked questions about hair and hair loss
8. Helpful sources

1.Healthy hair - briefly explained

Healthy, shiny hair is the result of a combination of proper care, a balanced diet, and a stable hair metabolism. Hair structure, hair growth, and scalp health depend significantly on various factors.

Vitamins and minerals play an essential role in strong and shiny hair. Biotin (vitamin B7), zinc, and iron, in particular, support hair roots and ensure a stable hair structure. Omega-3 fatty acids and vitamin E moisturize the scalp and prevent dryness and dandruff. A balanced diet including eggs, nuts, fish, legumes, and green vegetables can help meet hair's nutritional needs.

Washing too often or using harsh shampoos can dry out the scalp and destroy the hair's natural protective layer. Mild, silicone-free care products are particularly gentle. Hair oils such as argan oil or jojoba oil add shine and prevent split ends. Regular scalp massage with natural oils can stimulate circulation and promote hair growth.

The health of our hair begins with the scalp. A dry, irritated scalp can lead to hair loss and dandruff. Gentle scalp massages, moisturizing care products, and good circulation are crucial. UV rays, heat styling, and chemical treatments should be avoided or mitigated with heat protection sprays and conditioning treatments.

Hair loss can have many causes, including genetic factors, hormonal changes, and nutrient deficiencies. Those who notice hair loss early can counteract it with a nutrient-rich diet, proper care, and targeted measures such as detox treatments to combat environmental toxins.

2. Structure and function of hair

Hair is a thread-like, horny structure made of keratin that covers the human skin. Each hair grows from a hair root embedded deep in the skin and surrounded by a hair follicle. This follicle is accompanied by a sebaceous gland that secretes a protective layer of fat (sebum) to keep the hair supple and protect it from moisture loss.

The main component of hair is keratin, a fibrous protein composed of approximately 80% sulfur-containing amino acids such as L-cysteine and L-methionine. These amino acids are essential for the stability and elasticity of the hair. For keratin to optimally develop its structure, the body also needs micronutrients such as vitamin C and copper. Vitamin C plays a key role in the cross-linking of keratin fibers, while copper is involved in pigment formation and thus influences natural hair color.

The outer layer of the hair, called the cuticle, consists of dead cells arranged in a shingle-like pattern that protects the hair from external influences. A healthy fatty layer of sebum protects this protective structure from drying out and brittleness. A balanced diet rich in sulfur-containing amino acids and the targeted consumption of high-quality plant oils containing γ-linolenic acid (e.g., from evening primrose oil, safflower oil, or nuts) can strengthen the hair structure and support its natural protective function.

3. Hair growth: The cycle in three phases

Human hair does not grow continuously, but rather goes through a recurring cycle consisting of three phases: the growth phase (anagen phase), the transition phase (catagen phase), and the resting phase (telogen phase). Each of these phases plays a crucial role in hair growth, hair density, and natural hair loss.

Anagen phase – growth phase

The anagen phase is the longest phase of the hair cycle. During this phase, the hair is actively growing, receiving nutrients from the well-perfused hair root. This phase can last between two and seven years, depending on genetic predisposition. The longer the anagen phase, the longer the hair can become.

Nutrients of particular importance in this phase:

Biotin (Vitamin B7): Supports keratin formation and strengthens the hair structure.

Iron: Promotes oxygen supply to the hair follicles.

Zinc: Plays a role in cell division and regeneration.

Vitamin D: Stimulates new hair follicles.

Protein (e.g. keratin): Main component of hair, important for strength.

Omega-3 fatty acids: Support scalp health and have anti-inflammatory effects.

A premature transition from the anagen to the telogen phase can cause increased hair loss. Possible causes include stress, hormonal changes, or nutrient deficiencies.

Catagen phase – transition phase

During the approximately two-week catagen phase, hair growth ceases. Cell division stops, the hair root shrinks, and the hair gradually loses its blood supply. The hair is now in the transition between growth and rest.

Because this phase is short, only about 1–3% of all hairs are in the catagen phase at any given time. Disturbances in the regulation of this phase are rare, but can occur in certain cases (e.g., due to medication).

Telogen phase – resting and failure phase

During the telogen phase, the hair rests in the scalp and no longer receives active nourishment. This phase lasts approximately two to four months. At the end of the telogen phase, the hair falls out, making way for new hair to grow in the next anagen phase.

An increased proportion of hair in the telogen phase (telogen effluvium) leads to diffuse hair loss, which often occurs several weeks to months after a triggering event (e.g. infection, childbirth, diet, severe stress).

Hair loss as part of the natural cycle

Approximately 50 to 100 hairs fall out every day—a normal biological process. Only when significantly more hair is lost or new hair fails to grow back is it medically referred to as hair loss. Common causes include:

Hormonal fluctuations (e.g. after pregnancy, during menopause)

Chronic stress

Nutrient deficiencies (especially iron, zinc, biotin)

Metabolic disorders or thyroid diseases

Genetic predisposition (androgenetic alopecia)

4. Important nutrients for healthy hair

Various nutrients are essential for healthy and strong hair. They support hair growth, structure, and protection. Here are the most important nutrients and their effects:

1. Proteins (keratin building blocks)

L-Cysteine & L-Methionine: These sulfur-containing amino acids are essential building blocks for keratin, the main protein in hair. They promote strength and elasticity.

Sources: eggs, fish, meat, dairy products, nuts, millet.

2. Vitamins for hair growth & strength

Vitamin A: Regulates sebum production, protects against dry scalp.

Sources: Carrots, sweet potatoes, spinach, liver.

B vitamins (especially biotin/B7 & B5/pantothenic acid): Promote hair growth, strengthen the hair roots and prevent hair loss.

Sources: eggs, nuts, oatmeal, lentils.

Vitamin C: Promotes collagen formation and cross-linking of keratin fibers.

Sources: citrus fruits, peppers, berries, broccoli.

Vitamin D: Important for hair follicle activity and can prevent hair loss.

Sources: sunlight, fatty fish, mushrooms, eggs.

Vitamin E: Protects against oxidative stress, improves blood circulation in the scalp.

Sources: nuts, seeds, vegetable oils, avocado.

3. Minerals for stability & growth

Iron: Essential for the oxygen supply to the hair roots, iron deficiency can promote hair loss.

Sources: Red meat, legumes, spinach, millet.

Zinc: Supports cell division in the hair roots, strengthens the hair structure.

Sources: pumpkin seeds, meat, lentils, oatmeal.

Copper: Promotes pigment formation for natural hair color.

Sources: Nuts, whole grains, cocoa, legumes.

Selenium: Has an antioxidant effect and protects hair follicles from damage.

Sources: Brazil nuts, fish, eggs.

4. Healthy fats for moisture & elasticity

Omega-3 fatty acids: Moisturize, prevent hair breakage and promote scalp health.

Sources: Salmon, walnuts, flax seeds, chia seeds.

γ-Linolenic acid (GLA): Supports sebum production, protects hair follicles.

Sources: Evening primrose oil, safflower oil, hemp seed oil.

5. Natural hair care for every hair type

Every hair type has unique needs and requires targeted care. A particularly gentle and effective method is natural hair care, which uses plant-based ingredients, essential oils, and home remedies. It supports the balance of hair and scalp in a gentle way—without harsh chemicals.

1. Dry hair

Characteristics: Brittle, dull hair that breaks easily and feels rough. Often accompanied by a dry scalp.

Care:

Moisturizing shampoos and conditioners with aloe vera, glycerin or hyaluronic acid.
Apply hair oils such as argan oil, coconut oil or jojoba oil to the lengths and ends.
Do not wash your hair every day to avoid disrupting natural sebum production.
Regular moisturizing masks with honey, avocado or olive oil.

2. Curly hair

Characteristics: Textured, often dry hair that is prone to frizz.

Care:

Use sulfate-free shampoos to preserve natural moisture.
Leave-in conditioners or curl creams with shea butter or coconut oil for definition and smoothness.
Detangle hair with a wide-tooth comb or your fingers to avoid breakage.
Air dry or blow dry with a diffuser to maintain the curl texture.

3. Oily hair

Characteristics: Quickly greasy roots, often accompanied by limp lengths and an unkempt look.

Care:

Mild, deep cleansing shampoo with clay, tea tree oil or nettle.
Do not wash your hair too often to avoid stimulating sebum production (2-3 times a week is enough).
Apple cider vinegar rinses (1:5 with water) to regulate pH.
Rosemary oil, peppermint oil and eucalyptus oil regulate sebum production (add a few drops to shampoo or use diluted with carrier oil for scalp care).
Treat your scalp regularly with scrubs to remove excess sebum.
Dry shampoo can help keep hair fresh between washes.

4. Fine & Thin Hair

Characteristics: Little volume, hair quickly appears flat and heavy.

Care:

Volumizing shampoos with biotin, plant proteins or bamboo extract strengthen the hair.
Apply light conditioners only to the ends to avoid weighing down the hair.
Nettle or horsetail rinses to strengthen the hair roots.
Rosemary oil can stimulate hair growth (in diluted form as a scalp massage).
Peppermint oil stimulates blood circulation and can strengthen hair.
Rice bran water or rice rinses for more grip.
Apply castor oil sparingly to the scalp to stimulate hair growth.
Blow-dry with a round brush or upside down for more volume.
Dry shampoo and volumizing powder help to make hair more manageable.

5. Gray hair

Characteristics: Change in structure, often drier and more unruly than pigmented hair.

Care:

Use moisturizing products with argan oil or hyaluronic acid.
Silver or purple shampoos prevent yellowing.
Regular oil or keratin treatments for more suppleness.
Sunscreen for hair to prevent oxidation and yellowing.

6. Bleached & colored hair

Characteristics: Hair damaged by chemical treatments, often dry and brittle.

Care:

Moisturizing and protein-rich products with keratin or panthenol.
Silver or purple shampoos to combat unwanted yellow tones.
Use heat protectant spray to prevent additional damage from styling.
Deep care masks with avocado oil or shea butter for regeneration.

7. Dandruff

Characteristics: Itchy scalp with visible white or yellowish scales.

Care:

Special anti-dandruff shampoos with zinc pyrithione, tea tree oil or salicylic acid.
Do not irritate the scalp with hot water, but wash it with lukewarm water.
Scalp massages with aloe vera or coconut oil as a carrier oil in combination with rosemary oil to soothe the scalp.
Maintain a healthy diet rich in omega-3 fatty acids to strengthen your scalp.

8. Split ends & hair breakage

Characteristics: Split ends, straw-like lengths, hair breaks easily.

Care:

Regularly trim the ends (approximately every 8 weeks).
Work hair oils such as argan or almond oil into the ends.
Minimize heat styling and always use heat protectant.
Protein treatments with keratin or silk proteins strengthen the hair structure.

6. Hair loss – The most common causes and effective measures

Hair loss affects many people and can have various causes. To combat it specifically, it is important to understand the causes and take appropriate countermeasures.

1. Genetically caused hair loss (androgenetic alopecia)

Characteristics: Occurs primarily in men (receding hairline, tonsure) and also in women (diffuse thinning).Cause: Hypersensitivity of the hair follicles to dihydrotestosterone (DHT), which leads to a shortened growth phase.

Measures:

Medications such as minoxidil (topical) or finasteride (men only, prescription only).
DHT-blocking foods such as green tea, pumpkin seed oil, and saw palmetto.
Micronutrients such as biotin, zinc and iron promote hair follicle activity
Supplementation with vitamin B complexes, especially biotin (vitamin B7), to maintain hair density.

2. Hormonal changes

Characteristics: Often occurs after pregnancy, during menopause, or due to hormonal imbalances (e.g., thyroid problems, PCOS). Cause: Fluctuations in estrogen, testosterone, or thyroid hormones affect the hair follicles.

Measures:

Hormonal assessment by a doctor (blood test for estrogen, testosterone, TSH).
Dietary supplement with iron, vitamin D, zinc and omega-3 fatty acids.
Gentle scalp massages with rosemary oil to stimulate blood circulation.
Support hair structure through a protein-rich diet.

3. Stress & psychological strain (telogen effluvium)

Characteristics: Sudden, diffuse hair loss after a stressful period (e.g., illness, grief, stress). Cause: Stress hormones such as cortisol disrupt the hair growth cycle and promote the transition to the resting phase.

Measures:

Stress management (yoga, meditation, walks).
Diet with adaptogenic herbs (Ashwagandha, Rhodiola).
Scalp massage with soothing oils (lavender, peppermint).
Sufficient sleep and a balanced lifestyle.

4. Nutrient deficiencies & malnutrition

Symptoms: Diffuse hair loss, brittle and thinning hair. Cause: Deficiency of biotin, zinc, iron, vitamin D, or protein. With age, nutrient absorption and utilization can decline.

Measures:

Protein-rich diet (eggs, fish, nuts, legumes).
Dietary supplement with biotin, iron (in case of proven deficiency) and omega-3 fatty acids
Avoid sugar and highly processed foods that cause inflammation
Promote nutrient absorption through a balanced diet

5. Environmental toxins & heavy metals

Characteristics: Hair loss can be exacerbated by exposure to environmental toxins and heavy metals such as cadmium and lead. These substances often remain in the body for a long time and are excreted only slowly.

Measures:

Detox agents such as zeolite to bind heavy metals.
Natural detoxification through foods such as chlorella, barley grass, green tea, blueberries, coriander and turmeric.
Antioxidant-rich diet to protect cells.
Regular exercise and adequate fluid intake to support the detoxification process.

6. Illnesses & Medications

Characteristics: Severe, often intermittent hair loss. Causes: Autoimmune diseases (e.g., alopecia areata, Hashimoto's), chemotherapy, antidepressants, or antihypertensive drugs.

Measures:

Medical examination (blood count, autoimmune values).
Anti-inflammatory diet with omega-3, turmeric and ginger.
Mild, non-irritating scalp care to avoid irritation.
Supplement with micronutrients to support the immune system.

7. Mechanical stress & incorrect hair care

Symptoms: Hair breakage or bald patches due to aggressive hair treatments. Causes: Frequent heat styling, tight hairstyles (e.g., braids, buns), and chemical treatments.

Measures:

Less heat styling and chemical treatments.
Gentle, silicone-free care products and scalp massages
Trim your hair regularly to prevent split ends.
Use of natural oils to care for the hair structure.

Hair loss can have many causes – from genetic factors and stress to nutrient deficiencies and environmental toxins. Depending on the cause, targeted measures such as a balanced diet, stress reduction, detox methods, and gentle hair care can help stop hair loss and promote hair growth. In cases of severe or persistent hair loss, a medical examination is advisable to detect possible hormonal disorders or deficiencies early and treat them specifically.

7. Frequently asked questions about hair and hair loss

Are silicones in hair care products harmful?

Silicones can make hair soft, but they form a layer around the hair, which can lead to dryness over time. Silicone-free alternatives are often better, especially for fine or damaged hair.

How do you properly care for your hair after a perm?

Permed hair is often drier and needs moisture. Moisturizing shampoos, leave-in conditioners, and mild hair oils like argan or jojoba oil are best. Heat styling should be avoided.

Which oils are suitable for hair care?

For dry hair: Argan oil, coconut oil, avocado oil

For fine hair: Jojoba oil, grape seed oil

For the scalp: castor oil, tea tree oil (against dandruff), rhombus oil

It is best to use in small amounts to avoid greasy residue.

How does natural hair care without chemicals work?

Natural hair care relies on plant-based oils, herbal shampoos, and DIY treatments with aloe vera, honey, or apple cider vinegar. Sulfate- and silicone-free products are gentler on the scalp and hair.

Is keratin good for hair care?

Yes! Keratin strengthens the hair structure and can repair brittle or damaged hair. Products containing hydrolyzed keratin help rebuild the hair fiber, but should not be used excessively to avoid overconditioning.

How do you properly care for bleached hair?

Bleached hair is particularly prone to dryness and breakage. Moisturizing shampoos, protein-rich treatments with keratin, and silver or purple shampoos help preserve shine and prevent yellow tones.

Are there differences in hair care between men and women?

Men often have shorter hair and a higher oil production, so they often require lighter shampoos. Women with longer hair need more moisture and care for the ends. Hair loss is more common in men due to genetic factors.

Which diet helps against hair loss?

A nutrient-rich diet with biotin (eggs, nuts), zinc (pumpkin seeds, lentils), iron (red meat, spinach) and omega-3 fatty acids (salmon, chia seeds) supports healthy hair growth.

How often should you wash your hair?

It depends on the hair type:

Oily hair: Every 1–2 days

Normal hair: Every 2-3 days

Dry hair or curls: 1–2 times per week

Mild, sulfate-free shampoos protect the scalp and hair structure.

What helps against split ends?

Split ends can't be "fixed," but they can be prevented with regular trims, hair oils, heat protection, and gentle hairstyles. Extreme heat and chemical treatments should be avoided.