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5 Vitamins That Will Make Your Mane Grow Stronger

In collaboration with BeWell By Kelly


It is always best to get nutrients directly from food, but in the real world, that’s easier said than done. At Be Well by Kelly, it’s all about being realistic, most #BeWellBabes tag-team their hair health with diet, lifestyle and supplementation to ensure they are getting all the nutrients they need daily.

Looking to feed your MANE? Check out my favorites below!


Fatty acids help your body produce hormones and are essential for the absorption of vitamins A, D, E and K. Omega-3 fatty acids support thicker, stronger hair and hydrate the mane internally. A 2015 study on omega-3 supplementation and healthy female adults concluded that omega-3 fatty acids benefit hair growth and density. Salmon, tuna, white fish, sardines, egg yolks, and walnuts are all excellent sources of omega-3 fatty acids.



Known for promoting hair growth, Biotin is important for increasing hair elasticity. It aids the body in the metabolism of fatty acids, amino acids (building blocks of protein), and glucose. Our bodies use all of the above for energy sources, so it’s important to ensure that you are getting your daily does through food. Why food, and not supplements? According to the health space, a form of Biotin that’s naturally occurring in food includes the most abundant vitamins. A few of the highest food sources of Biotin include liver, egg yolks, salmon, and avocado.



Vitamin C is an antioxidant that protects the scalp and hair follicle against oxidative stress, which contributes to hair graying and hair loss. As we age, our bodies produce greater concentrations of free radicals that damage cells; Vitamin C helps prevent such aging by fighting free radicals and delivering antixoidative enzymes to hair cells. Another benefit of Vitamin C includes building collagen, a digestible form of protein that is vital for maintaining hair strength. It is also aids the body in absorbing iron, another hair healthy mineral. Oranges, Kale, Brussels Sprouts, Broccoli, and Strawberries are all very good sources of Vitamin C.



Iron supports healthy cell function and is involved in enzyme reactions that help our body digest and absorb nutrients. Our bodies use iron to balance hormones and promote skin and hair health. Iron deficiencies are particularly common in women, and especially in women who follow a vegetarian or vegan diet. One study found that women with an iron deficiency are at a greater risk of hair loss and are chronically fatigued. Enhance your diet and hair with foods rich in iron including oysters, liver, red meat, beans, spinach and swiss chard.



Zinc is a powerful mineral used to promote hair growth because it stimulates hair follicle recovery. Like Vitamin C, Zinc acts as an antioxidant and fights free radicals, in addition to slowing the cell aging process. Besides aiding the body in growth and repair, Zinc influences healthy hair by supporting protein synthesis and nutrient absorption. High protein foods like grass-fed beef, oysters, garbanzo beans, cashews, kefir, and chicken are all very good sources of zinc.


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