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For hair growth, be sure to get a balanced diet with Vitamin C, Biotin (i.e. Vitamin B7 or Vitamin H) and Niacin (Vitamin B3). If you cannot get enough of these vitamins in your diet, you may need to take a vitamin supplement for hair growth.
While some foods make hair strong and beautiful, eating too much of others can make hair brittle and thin. Here's what to watch out for: Vitamin A. While vitamin A bolsters the immune system and aids vision, overloading with vitamin A causes hair loss. Too much vitamin A can cause you to lose the hair and vitamin A can be toxic to the hair follicles, says Wattenberg. The two types of vitamin A are found naturally as either retinoid in animal products or beta carotene in vegetables, such as carrots.