Top Vitamin H Foods for Hair Growth

When you think about vitamins, what springs to mind? Vitamin C? Vitamin A? Vitamin B complex? Probably not “vitamin H,” right?

A lot of people have never even heard of vitamin H. This is probably because it is more commonly known these days as “biotin.”

You most likely have heard of biotin. There is a good chance it is listed on one or more of the hair care products you use. In fact, if you are thinking about adjusting your diet to speed up hair growth, increasing your biotin intake is well worth considering.

In this article, I will teach you all about this important nutrient. I’ll then offer you suggestions for how you can get more biotin in your diet. Let’s get started.

What is Vitamin H?

Vitamin H is a water-soluble vitamin. It actually is classified as a B vitamin. In fact, it is known as vitamin B7. The name “vitamin H” is not used nearly as often as “vitamin B7” or “biotin” anymore, but you will still see it from time to time. Now and again, you may also see biotin referred to as “coenzyme R.” 

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Anytime you see any of these names, they are all referring to the exact same nutrient.

Key Point: Vitamin H is more commonly called “biotin” or “vitamin B7,” and is also sometimes known as “coenzyme R.”

Deficiency in Vitamin H Is Linked with Hair Loss

There is a well-known connection between biotin deficiency and hair loss.

According to the National Institutes of Health, individuals who do not get enough biotin in their diets can exhibit the following symptoms:

  • Thinning hair on the scalp
  • Hair loss from the entire body
  • Rashes around orifices
  • Brittle nails
  • Skin infections
  • Seizures
  • Highly acidic urine (aciduria)
  • Ketolactic acidosis
  • Neurological issues
  • Lethargy
  • Hypotonia

Thankfully, biotin deficiency isn’t something that most people need to worry about. It is relatively uncommon. You might be at a heightened risk for vitamin H deficiency if you are in any of the following groups:

  • Those with an autosomal recessive disorder called “biotinidase deficiency.” This condition is itself rather rare. In many countries, infants are screened for it at birth so that immediate treatment can begin if necessary.
  • Alcoholics. Your body has a harder time absorbing biotin if you drink a lot.
  • Women who are pregnant or breastfeeding. Even with a nutritious, biotin-rich diet, about a third of women who are pregnant are unable to maintain optimal levels of vitamin H.

So if you are in one of these groups and you show some of the symptoms of vitamin H deficiency—including thinning hair—it could well be that you simply are not getting enough vitamin H to support a full head of hair.

What if you are not in an at-risk group? Well, there are a couple of possibilities.

First of all, a lot of the foods which are rich in vitamin H happen to be meat products. So if you are by chance a vegetarian or vegan, I would not be surprised if you are getting less vitamin H than you should be.

Secondly, maybe you are not actually deficient in vitamin H, but still could use more of it.

A lot of people report that they get great results when they take supplements, even if their levels are already considered to be healthy.

Bonus: Download these 10 Aloe Vera Hair Gel Recipes for longer, stronger and healthier hair you’ll fall in love with.

Key Point: Outside of several at-risk groups, vitamin H deficiency is rare. Deficiency in vitamin H is associated with hair loss as well as issues involving the skin and nails. This is why it is included in so many beauty products.

Keep Reading: 7 Most Essential Vitamins For Hair Growth 

These 7 Foods Contain the Most Vitamin H

If you do think you could use more vitamin H, then you can up your intake through diet. Here are the foods which the NIH reports contain the most vitamin H.

1. Beef Liver

When’s the last time you heaped your plate high with beef liver? The next time you spot it on a restaurant menu, you might want to think about ordering it. Three ounces of cooked beef liver contains a whopping 30.8 mcg of vitamin H. That is the biggest dose of vitamin H you’re going to find in a food source by a significant margin.

2. Eggs

If you’re not into beef liver, your next best option is to eat a couple of eggs. One cooked egg provides you with 10 mcg of vitamin H. It’s a far cry from what you get from 3 ounces of liver, but it’s still pretty great. I am guessing this is one of the reasons why eggs are so popular in hair masks.

3. Salmon

If you enjoy seafood, you are in luck. One of the best sources of vitamin H is salmon. You can get 5 mcg of vitamin H from 3 ounces of canned pink salmon.

So if you want to enjoy a delicious breakfast which doubles as a great nutritious boost for your hair one morning, treat yourself to some Smoked Salmon Eggs Benedict. My mouth is watering now … I so need to get something to eat after this!

4. Pork Chop

Another excellent option for boosting your vitamin H intake is to eat more pork chop. Three ounces of pork chop gives you 3.8 mcg of biotin.

5. Hamburger

Another delicious meaty option for increasing your vitamin H is to eat more hamburger. You can get 3.8 mcg of vitamin H from 3 ounces of hamburger. Hamburgers by the way also taste ridiculously good with eggs.

6. Sunflower Seeds

Getting away from meat, sunflower seeds make for a tasty snack any time of the day, and a great source of vitamin H. When you eat a quarter cup of roasted sunflower seeds, you are enjoying 2.6 mcg of biotin. They taste great on their own, or you can add them to salads and other recipes for a little extra flavor and texture.

That isn’t all either. Sunflower seeds are extremely nutritious. They contain significant amounts of vitamin E, riboflavin, niacin, folate, vitamin B6, pantothenic acid, phosphorus, magnesium, iron, copper, manganese, selenium, and zinc. Quite a few of these nutrients have benefits for hair health. Learn about a few of them here.

7. Sweet Potato

Finally, do not forget the almighty sweet potato (as way too many people do). Half a cup of sweet potato gives you 2.4 mcg of vitamin H.  Sweet potatoes are also incredibly high in vitamin A, and contain hefty amounts of vitamin C, vitamin B6, pantothenic acid, manganese, and potassium.

Bonus: Additional Foods Which Contain Significant Amounts of Vitamin H

The 7 foods above have the most vitamin H in them, but there are some other options as well:

  • ¼ cup roasted almonds: 1.5 mcg
  • 3 ounces of canned tuna in water: 0.6 mcg
  • ½ cup boiled spinach: 0.5 mcg
  • 1 ounce of mild cheddar cheese: 0.4 mcg
  • 1 cup of 2% milk: 0.3 mcg
  • 1 cup of plain yogurt: 0.2 mcg
  • 1 cup of oatmeal: 0.2 mcg
  • ½ cup banana: 0.2 mcg

A few of these are even vegan-friendly.

Key Point: There are a number of different foods you can add to your diet in order to get more vitamin H for hair growth.  Those which contain the most are meat or meat-related.

RELATED: How To Boost Hair Growth With This One Simple Ingredient 

Is There an Easier Way to Get More Vitamin H In Your Diet?

What if you don’t want to eat beef liver and eggs each day? Well, thankfully there is another way you can increase your vitamin H levels.

I suggest that you take a vitamin H supplement. If you do your research, you will find there are a lot of options.

Normally I try not to promote in these articles because I want them to be purely informational. But in this particular case, EU Natural has two products which are ideal for increasing vitamin H, so I do want to point you towards them.

The first is a pure vitamin H supplement called Biotin.  Just 1 capsule gives you 5,000 mcg of biotin. That adds up to a lot of liver, minus the liver!

The other supplement I want to direct you towards is Vibrance Healthy Hair Vitamins. We formulated this blend specifically to promote healthy hair growth.  It contains 23 minerals, vitamins, and herbs, one of which is vitamin H.  

Whether you decide to try one of these supplements or a different product, you should take it every day as directed, and do it for at least several months before you try and gauge the results. It takes time to grow healthy hair, even when you are giving your body the nutrition it needs to accelerate the process.

Key Point: You can get a lot more vitamin H through supplementation than you can get through food alone.

Conclusion: There Are a Lot of Ways You Can Get More Vitamin H In Your Diet for Beautiful, Vibrant Hair

Even though vitamin H deficiency is relatively rare outside of pregnancy, there are people who are susceptible to it.  

Whether you are or not, vitamin H is an essential nutrient for healthy hair, skin, and nails. There are many delicious, nutritious foods which can help you get more vitamin H in your diet, including beef liver, eggs, hamburger, pork chop, salmon, sunflower seeds and sweet potatoes.  

If you prefer, you can also take a vitamin H supplement, or vitamin H as part of a healthy hair multivitamin.

Either way, getting more vitamin H is a great step to take along the path to the shining, luxurious hair of your dreams!

Read Next: Biotin for Hair Growth: Health Benefits, Uses, & More