7 Incredible Vitamin D Foods for Hair Growth—Even Trichologists Swear By Them!

Health and wellness come from your plate—quite literally. You are what you eat, and nowadays, taking care of your hair is just as important as skincare. But let’s be honest—hair fall, thinning, dull strands? We’ve all been there. What if we told you that your hair problems might not be about shampoos but about what’s missing in your diet?

Enter Vitamin D, the sunshine vitamin that helps in hair follicle health and new hair growth. Science shows that Vitamin D deficiency is linked to hair thinning, excessive shedding, and even conditions like alopecia. The daily requirement? Around 600 IU, but most people barely get enough! That’s why adding Vitamin D-rich foods for hair growth is the ultimate hack for thicker, healthier strands.

So, is Vitamin D good for hair? Absolutely. And today, we’re revealing the best vitamins for hair growth and thickness in food—straight from expert recommendations. Ready to nourish your hair from the inside out? Let’s dive in!

Table Of Contents 

1. Does Vitamin D Help Hair Growth? Know Its Role! 
2. What Foods Are High In Vitamin D For Hair Growth? 7 Vitamin D-Rich Foods For Hair Growth
3. How Can I Get Vitamin D For My Hair?
4. Dietitian’s Recommendation 
5. The Final Say 
6. FAQs
7. References 
    

Does Vitamin D Help Hair Growth? Know Its Role! 

Vitamin D is a fat-soluble vitamin that help in cell growth, immune function, plus bone health. When it comes to hair, Vitamin D is must for the creation of new hair follicles, which are the small pores in the scalp from which hair grows. A deficiency can lead to conditions like alopecia, where hair falls out in patches.

Here are some major ways Vitamin D contributes to hair health:

• Stimulates Hair Follicles: It activates the growth phase of the hair cycle, encouraging new hair growth.
• Reduces Hair Thinning: Vitamin D deficiency is linked to thinning hair, particularly in women.
• Prevents Hair Loss: Studies suggest that people with androgenetic alopecia and telogen effluvium (types of hair loss) often have lower counts of Vitamin D.
• Regulates Scalp Health: Vitamin D supports the production of sebum, which keeps the scalp area hydrated and nourished.
   

Also Read: Top 6 Powerful Vitamin E Benefits For Hair | ToneOpCare

What Foods Are High In Vitamin D For Hair Growth? 7 Vitamin D-Rich Foods For Hair Growth

1. Fatty Fish

Fatty fish is one of the richest sources of Vitamin D. It provides the necessary nutrients to strengthen hair follicles and encourage growth.

• Salmon (Wild-Caught): Contains approximately 570 IU of Vitamin D per 3.5 ounces.
• Mackerel: Provides around 400 IU per serving.
• Tuna: Canned tuna offers 268 IU per 3 ounces.
• Sardines: These small fish are full of nutrients, providing around 200 IU per serving.
   

2. Egg Yolks

Egg yolks are nutritious foods for hair growth, giving good biotin and Vitamin D, two crucial nutrients for hair growth. One large egg yolk contains 41 IU of Vitamin D, making it a great addition to your diet.

3. Mushrooms

Mushrooms are unique because they are one of the only plant-based sources of Vitamin D. They can synthesise Vitamin D when directly exposed to sunlight, just like human skin does.

• Wild mushrooms: Contain up to 2,300 IU per 3.5 ounces.
• Commercially grown mushrooms typically contain less Vitamin D unless they are UV-exposed.
   

4. Fortified Dairy Products (Milk, Yogurt, and Cheese)

Many fresh dairy products are fortified with Vitamin D to help people meet their daily intake.

• Milk: Milk’s benefits for hair care are immense. A single cup provides 115-130 IU.
• Yoghurt: Often fortified with 10-20% of the daily Vitamin D requirement.
• Cheese: While lower in Vitamin D, it contains other essential hair nutrients like protein and calcium.
   

5. Fortified Plant-Based Milk (Soy, Almond, and Oat Milk)

Plant-based milks can be an excellent source of Vitamin D for those who follow a dairy-free diet.

• Soy Milk: Typically contains 100-120 IU per cup.
• Almond Milk: Often fortified with around 100 IU per serving.
• Oat Milk: A good alternative, offering about 100-130 IU per cup.
   

6. Cod Liver Oil

Cod liver oil is an incredibly high source of Vitamin D. Just one teaspoon provides 450 IU, which is more than half of the recommended daily intake.

7. Tofu

Tofu, especially when fortified, is a great plant-based protein source that also provides Vitamin D. It can range from 120-140 IU per serving.

Also Read: What Vitamins Are Good For Hair Growth? | ToneOpCare

How Can I Get Vitamin D For My Hair?

Vitamin D is essential for hair growth because it creates new hair follicles, strengthens existing ones, and prevents hair thinning. The best way to get enough vitamin D for your hair is through exposure to sunlight, diet, and supplements if needed.
 

1. Embrace Sunlight Exposure 

• The body cells naturally produce vitamin D when the skin is exposed to sunlight.
• Spending 15–30 minutes in the sun daily (morning or late afternoon) helps maintain healthy levels.
• Avoid excessive sunscreen use, as it blocks vitamin D absorption.
   

2. Include Various Dietary Sources 

• Fatty fish (salmon, sardines, rohu, surmai)
• Egg yolks (rich in vitamin D)
• Mushrooms (sun-dried mushrooms have more vitamin D)
• Fortified foods (milk, cereals, orange juice)
   

3. Consider Taking Supplements 

• If you have a deficiency, doctors may recommend vitamin D3 supplements.
• Always get a blood test before taking supplements.
• Maintaining adequate vitamin D levels supports hair follicle function, reduces hair loss, and promotes stronger, healthier hair. 
   

Also Read: Unlock The Power Of B Complex Vitamins | ToneOpCare

Dietitian’s Recommendation 

Vitamin D is a must for bone health, immunity, and hair growth. Pairing vitamin D with healthy fats (like ghee or nuts) enhances absorption. If deficient, consult a doctor for D3 supplements. Stay hydrated, maintain gut health with probiotics, and balance nutrition to support overall well-being and hair growth.

Dt. Akshata Gandevikar

The Final Say 

Your hair reflects your health, and what you eat fuels its strength. By adding vitamin D-rich foods for hair growth to your plate, you’re not just nourishing strands—you’re building a strong foundation for thicker, healthier hair. If you’ve been wondering, "Does vitamin D help hair growth?", the answer is yes! It plays a crucial role in follicle health and hair regrowth. So, ditch the expensive treatments and let nature do its magic—one vitamin-packed meal at a time!

FAQs

1. Can a lack of vitamin D cause hair loss?

Yes, vitamin D deficiency is directly linked to hair thinning, excessive shedding, and slow regrowth. It affects hair follicle function and disrupts the growth cycle. Low levels may contribute to conditions like alopecia areata. Treating the deficiency can help restore hair health.

2. How long does it take for vitamin D to improve hair growth?

It varies by individual, but noticeable improvements in hair texture and reduced shedding may appear within 2-6 months of correcting a deficiency. Consistency with diet, sun exposure, and supplements is key to seeing results.

3. Does vitamin D work better with other nutrients for hair growth?

Yes! Vitamin D works best with calcium, magnesium, biotin, omega-3, and iron. These nutrients support hair structure, prevent breakage, and improve scalp health. A balanced diet ensures optimal results.

4.  What is the best time to get sunlight for vitamin D?

Expose skin to sunlight between 10 AM - 3 PM for 15-30 minutes daily. Sunlight helps the body produce vitamin D counts naturally. Darker skin may need longer exposure due to higher melanin levels.
 

References 

• https://www.theindependentpharmacy.co.uk/hair-loss/guides/best-foods-for-hair-growth
• https://www.drmalaymehta.com/blog/best-food-for-healthy-hair/
• https://www.goodrx.com/conditions/vitamin-d-deficiency/best-food-sources-for-vitamin-d
• https://www.health.com/foods-for-hair-growth-7963750
• https://www.realsimple.com/foods-that-help-hair-growth-7814262
• https://ishrs.org/vitamin-d-deficiency/
• https://www.thehealthsite.com/beauty/hair-care/does-taking-vitamin-d-make-your-hair-grow-faster-1094527/
• https://mydiagnostics.in/blogs/nutritional/the-best-vitamin-d-foods-for-vegetarians-for-improving-health?srsltid=AfmBOoqeiMFeFJfRskmqbpzdc9NTjMBWuunXH0V912JIlEFafm9O3r2M
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and Ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality.