Inositol - While high levels of Inositol can lead to healthy hair and aid in hair growth, low levels can lead to hair loss and skin dryness, even eczema. Inositol helps cell membranes respond to their environment, including cells in skin and hair.

https://www.longdom.org/proceedings/inositol-and-fsh-a-new-frontier-for-the-androgenetic-alopecia-treatment-in-pcos-16995.html

 

Iron - For both skin and hair, iron helps optimize their health through its participation in supplying oxygen for cell and tissue repair. With ample amounts of iron, hair exhibits good health, meaning that it's shiny, smooth with good elasticity, and detangles easily.

https://www.unilab.com.ph/hemarate-fa/learn-more/articles/the-glowing-benefits-of-iron-for-hair,-skin-&-body#:~:text=For%20both%20skin%20and%20hair,good%20elasticity%2C%20and%20detangles%20easily.&text=Iron%20packs%20more%20benefits%20for%20the%20body.

 

Phosphorus - Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.

https://www.mountsinai.org/health-library/supplement/phosphorus

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Choline - A lack of this macronutrient can contribute to dull hair, thinning hair, hair loss and baldness.

https://markbirchhair.co.uk/pages/choline#:~:text=Choline%20For%20Hair%20Growth&text=It's%20water%20soluble%20and%20related,hair%2C%20hair%20loss%20and%20baldness.

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Zinc - supports hair growth, strengthens hair follicles and increases thickness. Just as zinc deficiency can cause hair loss, so can excess levels of zinc. Taking zinc supplements in moderation with proper medical advice is key

https://www.vitable.com.au/blog/zinc-supplement-for-hair-growth-and-strength

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Calcium -  Calcium is important for strong, healthy hair as it aids hormone and enzyme secretion, including the androgen hormones and biotin enzymes involved in healthy hair growth. It can also help you to absorb iron, which is vital for strong, healthy hair.

https://www.thehealthyjournal.com/faq/is-calcium-good-for-your-hair

 

Magnesium - Counteracts some of the key components of hair loss, regulates hormones and improves relevant cellular processes to mitigate acne and other skin problems.

https://naturalcalm.ca/the-beauty-benefits-of-magnesium-for-hair-skin-and-nails/#:~:text=Magnesium%20counteracts%20some%20of%20the,%2C%20promotes%20strong%2C%20healthy%20nails.

 

Potassium - If this element is missing it can lead to thinning and even loss of hair. If foods containing potassium are consumed regularly, vitality and growth will be seen in the hair. Not only for the hair, but it also removes the dryness of the skin and prevents the formation of dandruff by eliminating the dryness of the scalp.

https://www.clinicexpert.com/eng/does-potassium-make-your-hair-grow/

 

Vitamin E - Essential for healthy skin, this includes your scalp. Poor scalp health is linked to lackluster hair quality. Vitamin E supports the scalp and gives your hair a strong base to grow from by reducing oxidative stress and preserving the protective lipid layer. 

https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair#:~:text=Vitamin%20E%20is%20essential%20for,preserving%20the%20protective%20lipid%20layer.

Vitamin E cont. - Studies have shown an association between oxidative stress and alopecia. Patients with alopecia generally exhibit lower levels of antioxidants in their scalp area as well as a higher lipid peroxidation index. Tocotrienols belong to the vitamin E family and are known to be potent antioxidants.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/

 

Vitamin A - Vitamin A is a fat-soluble micronutrient necessary for the growth of healthy skin and hair. Retinoic acid and retinal are the main active metabolites of vitamin A. Retinoic acid dose-dependently regulates hair follicle stem cells, influencing the functioning of the hair cycle, wound healing, and melanocyte stem cells.

https://pubmed.ncbi.nlm.nih.gov/35889909/

 

Vitamin B7 - Biotin, also known as B7, is well known for its positive effects on hair. Research shows that biotin improves hair health — including shine, volume, and scalp coverage in people who experience thinning hair.

https://www.webmd.com/diet/health-benefits-biotin

 

Vitamin D - affects the health of the skin and hair. Vitamin D plays a role in the creation of new hair follicles. Hair follicles are the tiny pores from which new hairs grow. New follicles may help hair maintain thickness and prevent existing hair from falling out prematurely.

https://www.medicalnewstoday.com/articles/321673#:~:text=Vitamin%20D%20affects%20the%20health,hair%20from%20falling%20out%20prematurely.

 

Vitamin K - helps protect the collagen in the body. When healthy collagen production is maintained, your skin appears more, plump, smooth and youthful. This means that your skin will be able to maintain its elasticity, hence, preventing wrinkles and fine lines. One study stresses the anti-aging benefits of vitamin K. 

https://www.herbaldynamicsbeauty.com/blogs/herbal-dynamics-beauty/vitamin-k-benefits-for-skin#:~:text=Vitamin%20K%20helps%20protect%20the,preventing%20wrinkles%20and%20fine%20lines.

 

Vitamin F - is particularly rich in linoleic acid (aka omega 6) in their natural biologically active form and helps condition and lubricate hair for an improved compatibility. It also promotes scalp and hair health by strengthening the scalp's skin barrier and the hair fiber. 

https://prose.com/blog/vitamin-f-for-hair.php#:~:text=Vitamin%20F%20is%20particularly%20rich,barrier%20and%20the%20hair%20fiber.

 

Omega 3 and 6 - May boost hair growth, reduce hair loss, and even lower your risk of skin cancer. That said, more studies are needed to confirm these benefits. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. 

https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair#:~:text=Omega%2D3s%20may%20accelerate%20wound,needed%20to%20confirm%20these%20benefits.

 

Omega 9 - If you suffer from dry and flaky skin, then omega-9 could help you as it works to maintain the level of hydration within the dermis. Omega-9 has also been shown to improve the elasticity of the skin, helping to keep it looking plump and youthful.

https://www.skinstore.com/blog/skincare/omega-fatty-acids/#:~:text=Omega%2D9%20Fatty%20Acids,it%20looking%20plump%20and%20youthful.