According to the Vitamins & Nutrition Center, your hair follicles are broken down and renewed continually. The center says you produce approximately .35mm of hair shaft per day. Your hair follicles must be supplied with adequate amounts of amino acids, minerals and vitamins in order to grow properly and efficiently. To grow healthy hair at a healthy rate, you must include certain vitamins in your diet.
Vitamin B2
Vitamin B2, also known as riboflavin, is a B vitamin that plays a role in promoting hair growth. The University of Maryland Medical Center reports that vitamin B2 is essential for the growth and maintenance of healthy hair. Good dietary sources of vitamin B2 include almonds, whole grains, organ meats, spinach, mushrooms and eggs. This vitamin can also be obtained in a supplement form.
Vitamin H
According to the Vitamins & Nutrition Center, vitamin H, or biotin, may help you maximize your hair growth cycle. The University of Maryland Medical Center says this vitamin, taken in combination with zinc and a topical clobetasol propionate, may help protect against partial or complete hair loss in children and adults. Good food sources of this vitamin include egg yolks, nuts, sardines and soybeans. A supplement is also an option.
Vitamin D
A 2005 report in Medical News Today says that your hair follicles contain large numbers of vitamin D receptors. Although no human studies have shown that vitamin D grows hair in men, Medical News Today says that vitamin D-like drugs have led to hair growth in mice. Medical News Today suggests that including a vitamin D supplement or vitamin D-rich foods in your diet may be an option to promote fast hair growth. In addition to sunlight, vitamin D may be found in salmon, tuna, beef liver, egg yolks and fortified milk, Medical News Today says.
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