Hair growth is affected by many variables, but overall nutrition is the most important factor. Certain nutrients, like vitamins B, C, and D, and iron may help hair growth, but a vitamin deficiency is the more likely issue.
Many people believe that healthy hair is a sign of health and beauty. Like the rest of the body, hair requires a variety of nutrients to grow and look its best (1).
While factors such as age, genetics and hormones can also affect hair growth, optimal nutrient absorption is crucial.
If you suffer from hair loss or thinning hair, you may wonder if taking nutritional supplements can improve hair growth.
Read on to learn more about nutrients for healthy hair and check out our picks for the 10 best supplements for hair growth.
Important nutrients for hair growth
If you want healthy, luscious locks, it’s important to maintain an overall nutritious diet.
In fact, there’s very limited research to show that hair vitamins and supplements promote hair growth in generally healthy people.
However, some nutrient deficiencies have been associated with hair loss. In these instances, a supplement may offer some benefit (2Trusted Source).
Deficiencies in several nutrients — including some B vitamins, vitamin D, vitamin C, iron, and zinc — may contribute to hair loss.
B vitamins
Deficiencies in riboflavin, biotin, folate, and vitamin B12 have been associated with hair loss (2Trusted Source).
While biotin is one of the more popular supplements for hair, skin, and nails, the research supporting its benefits for people with adequate biotin intake is limited (2Trusted Source).
Similarly, research is inconclusive on whether folate and vitamin B12 are effective for hair growth in people with adequate intakes (2Trusted Source, 3Trusted Source).
Deficiencies in riboflavin, folate, and biotin are rare. However, some individuals may be at a higher risk, including those with restrictive diets (4Trusted Source, 5Trusted Source, 6Trusted Source).
Vitamin B12 deficiencies are more common, especially in older adults and people following a vegan diet (7Trusted Source).
Vitamin C
Vitamin C is a powerful antioxidant that has several important roles that can affect hair health, including:
contributing to the synthesis of collagen, which contains amino acids that can be used to build keratin — an important part of hair structure (2Trusted Source, 8Trusted Source)
enhancing the absorption of iron (2Trusted Source)
protecting hair from oxidative stress, which has been linked to hair loss (9Trusted Source)
Still, keep in mind that vitamin C deficiency is rare and many people likely get enough of this vitamin from their diet.
Vitamin D
Vitamin D deficiency is associated with hair loss, but research supporting vitamin D supplementation for hair growth is limited (2Trusted Source, 9Trusted Source, 10Trusted Source).
Still, because most people likely don’t get enough vitamin D through diet alone, it’s worth asking a healthcare professional to see whether you could benefit from a vitamin D supplement (11Trusted Source).
Iron
Iron is an important mineral for many bodily functions, including carrying oxygen to tissues throughout your body (12Trusted Source).
Iron deficiency, which is the most common nutrient deficiency in the world, can lead to anemia and hair loss, especially in women (2Trusted Source, 12Trusted Source, 13Trusted Source).
Zinc
Zinc, another important mineral, contributes to immune function, DNA synthesis, and wound healing (14Trusted Source).
A zinc deficiency can lead to hair loss, though the research on the use of zinc supplements for hair growth is inconclusive (2Trusted Source, 14Trusted Source).
How we chose
We chose the best hair growth vitamins based on the following criteria:
- Brand reputation and quality testing: All the products on our list are manufactured by reputable brands and tested for quality.
- Effective ingredients: We chose products containing nutrients that have been shown to be important for hair growth. We also prioritized supplements that contain more easily absorbed forms of nutrients.
- Type of supplement: This list features supplements to suit a variety of needs and preferences.
Healthline’s picks of the best hair growth vitamins
Best clinically tested
Nutrafol Core for Women
Active Ingredients: Biotin, Iodine, Zinc, Selenium, Collagen, Sensoril, Ashwagandha, Saw Palmetto, Curcumin Extract, Full Spectrum Palm Extract, Hyaluronic Acid, L-Cysteine, L-Lysine Acid, L-Methionine, Keratin, Horsetail, Japanese Knotweed Extract, Black Pepper Extract, Paprika Extract and Vitamins A, C and D
Nutrafol offers hair growth supplements on a subscription basis designed to support hair growth and prevent hair thinning.
According to the company website, the capsules help with thicker hair, eyelashes and eyebrows, and reduce hair loss.
A study of 40 women with self-reported hair loss found that taking Nutrafol Core for Women daily for 6 months was effective in improving hair growth as well as hair thickness and volume (15).
Similarly, another study of 98 men and women with thinning hair found that taking Nutrafol Core daily for men or women for 6 months resulted in significant improvements in hair growth, density, volume, and hair loss (16).
Keep in mind that researchers in both studies were employed by Nutraceutical Wellness LLC, so there is risk of bias.
Nutrafol capsules are non-GMO and free of gluten, soy, dairy and artificial additives. However, since these capsules contain collagen from wild cod, they are not suitable for vegetarians.
Keep in mind that although Nutrafol also offers dietary supplements for postpartum hair loss, Nutrafol Core for Women is not recommended for anyone under the age of 18, pregnant or breastfeeding.
Nutrafol products are produced in a CGMP compliant facility and are third party tested for heavy metals, pesticides and chemicals.
Best gummy
OLLY Heavenly Hair Gummies
Active ingredients: biotin, zinc, keratin, amla extract, quince extract, silicon dioxide
If you don’t like swallowing pills or capsules, gummy vitamins may be a better choice.
OLLY Heavenly Hair Gummies contain Biotin and Zinc along with a variety of herbs that support hair growth.
Gums include amla extract or Emblica officinalis Gatertn, a flowering tree from Asia that is said to have anti-inflammatory and antioxidant properties (17).
While topical application has been shown to be effective in improving hair density and hair growth, oral administration of gooseberry has not been found to have the same effect (18).
These gummies also contain quince extract and silica, which may help prevent hair loss and hair loss, although studies have shown mixed results ( 19Trusted Source).
Keep in mind that horsetail can interact with certain medications, so it’s important to consult your doctor before trying this supplement ( 20Trusted Source ).
OLLY supplements are third party tested to ensure purity and potency.
Best women’s multivitamin for hair
Nature Made Multi for Her
Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, calcium, iron, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, and vitamins A, C, B6, B12, D3, E, and K
While not specifically formulated for hair growth, a multivitamin may help fill nutrient gaps in your diet, which could potentially be associated with hair loss (2Trusted Source, 21Trusted Source).
Nature Made Multi for Her contains nutrients that are important for healthy hair, including zinc, vitamin C, B vitamins, and vitamin D. It also contains 100% of the Daily Value (DV) for iron in the form of ferrous fumarate, a highly absorbable form of iron (2Trusted Source, 12Trusted Source, 22Trusted Source).
This women’s multivitamin is third-party tested and verified by United States Pharmacopeia (USP), which means you can trust the quality of the product and accuracy of the label.
Best for men
Nature Made Multi for Him
Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, calcium, iodine, magnesium, zinc, selenium, copper, manganese, chromium, and vitamins A, B6, B12, C, D3, E, and K
For men, Nature Made Multi for Him is one of the best options because it contains important nutrients for hair health, such as zinc, B vitamins, and vitamins C and D (2Trusted Source).
However, it does not include iron, as men have much lower iron needs than women and are less likely to have a deficiency (12Trusted Source).As with the women’s formulation, some of the nutrients are included at doses that exceed 100% of the DV, which may be excessive for some individuals.
Best with vitamin D
Pure Encapsulations Vitamin D3 Liquid
Active ingredients: vitamin D3
Vitamin D deficiency has been linked to hair loss, and in some instances a healthcare professional may recommend a supplement (2Trusted Source, 10Trusted Source).
Pure Encapsulations Vitamin D3 Liquid is one of the best vitamin D supplement options because it’s third-party tested and free from major allergens and comes in a convenient liquid form.
Each 5-drop serving contains 1,000 IU of vitamin D3 that’s derived from harvest lichen, meaning that it’s vegan-friendly.
In addition to being certified gluten-free, this supplement is free from major allergens, GMOs, and artificial colors and flavors.
Best B-Complex
Pure Encapsulations B-Complex Plus
Active Ingredients: Thiamine, Riboflavin, Niacin, Vitamin B6, Folic Acid, Vitamin B12, Biotin, Pantothenic Acid
Vitamin B complex supplements may promote hair growth in people who are deficient in B vitamins, although deficiencies are relatively rare (2).
However, limited research suggests that supplements containing folic acid and vitamin B12 may support hair growth even in people who are not vitamin B12 deficient (2).
Pure Encapsulations B-Complex Plus contains all eight B vitamins and is certified gluten-free and non-GMO.
All B vitamins were dosed above 100% of their DV. While B vitamin toxicity is rare, it’s still possible, so it’s important to have any new supplement checked by a doctor before trying it ( 23Trusted Source ).
Best zinc supplement for hair growth
Thorne Research Zinc Picolinate
While research on the use of zinc supplements to promote hair growth is mixed, zinc deficiency has been linked to hair loss (2, 14).
Thorne Research supplements are a great choice because it contains a highly absorbable form of zinc and is free of additives and fillers.
Thorne Research is a trusted brand of nutritional supplements. All dietary supplements are produced in NSF-certified facilities and undergo multiple tests throughout production to ensure purity, potency, and quality.
Thorne Research’s Zinc Picolinate is also NSF Certified for Sport, meaning it is free of over 273 substances banned by competitive sports organizations
Best prenatal vitamin for hair growth
FullWell Prenatal Multivitamin
Active Ingredients: Thiamine, Riboflavin, Niacin, Folic Acid, Biotin, Pantothenic Acid, Choline, Calcium, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum, Potassium, Inositol, Betaine Salts salts and vitamins A, C, B6 , B12, D, E and K2
FullWell Prenatal Multivitamin provides a broad range of vitamins and minerals to support hair growth, including B vitamins, zinc and vitamin D (1).
Specifically designed for pregnant or breastfeeding women, this prenatal supplement contains choline (a nutrient often lacking in other prenatal vitamins) and methylfolate (a more easily absorbed form of folic acid). FullWell products are formulated by licensed nutritionists and third party tested. A Certificate of Analysis (COA) is also available upon request.
Best postnatal vitamin for hair growth
Ritual Postnatal Multivitamin
Active Ingredients: Folic Acid, Biotin, Choline, Iron, Iodine, Magnesium, Zinc, Boron, omega-3 DHA and Vitamins A, C, B12, D3, E and K2
After childbirth, many women notice additional hair loss, which may be concerning (24).
Ritual’s Postnatal Vitamin contains a variety of vitamins and minerals to aid postpartum recovery.
Specifically, it contains docosahexaenoic acid (DHA), an omega-3 fatty acid that may promote hair growth, increase hair density, and reduce hair loss (25, 26).
It also contains vitamin D, iron, and zinc, all of which have been linked to hair loss in people who are deficient (2).
Ritual’s postpartum vitamins are third party tested for quality and accuracy.
Best collagen supplement for hair growth
Thorne Research Collagen Plus
Active ingredients: collagen, nicotinamide riboside hydrogen malate, betaine anhydrous, fruit extract
Collagen is a protein containing amino acids that are used to build keratin, the protein found in hair (8).
Recently, collagen has become a popular supplement for healthy hair, skin and nails. However, research on its effectiveness for hair growth is limited (27).
However, if you want to try collagen supplementation, this Thorne product is one of the best options.
Thorne Research Collagen Plus is designed to support healthy hair, skin and nails by providing a combination of collagen peptides, plant antioxidants and nicotinamide riboside – a compound that may help promote healthy aging and cellular repair(28) .
This berry-flavored powder is fortified with stevia and free from gluten, dairy and soy.
Thorne Research supplements are tested four times throughout the manufacturing process and are manufactured in an NSF certified facility
How to choose the best supplements for hair growth
When shopping for hair growth supplements, it is important to consider the following factors:
Your Personal Needs: Adequate intake of vitamins and minerals is important for healthy hair, but consuming too much vitamins, such as vitamins A and E, can lead to hair loss and even vitamin toxicity. It’s a good idea to consult your doctor to see which supplements are worth adding to your health routine (2).
Third-party testing: It’s always a good idea to choose supplements that have been tested by a third party to ensure they are safe and accurately labeled.
Cost: The cost of supplements varies widely. Be sure to choose a product that fits your budget.
When to see a doctor
Hair loss has many possible causes, including some that require medical intervention (29Trusted Source).
It’s always a good idea to consult a healthcare professional. They can determine the cause of your hair loss and develop a personalized treatment plan.
Frequently asked questions
Do hair growth vitamins work?
In most cases, individuals who see benefits from taking hair growth vitamins are those who have nutrient deficiencies, as insufficient intake of some nutrients — like iron, zinc, and vitamin D — has been linked to hair loss (2Trusted Source).
However, specific research on the effectiveness of hair growth vitamins in generally healthy individuals is lacking (9Trusted Source).
Does biotin work for hair growth?
Biotin is a very popular B vitamin that people often use for hair, skin, and nail health. However, the research on its effectiveness is mixed.
Because biotin supplements can affect the results of some blood work, it’s important to let a healthcare professional know if you’re taking biotin supplements (2Trusted Source, 3Trusted Source, 30Trusted Source).
Are hair growth vitamins safe to take?
Most vitamin and mineral supplements are considered safe for healthy adults. However, many people meet their nutritional needs through diet alone, and taking supplements may cause you to consume some nutrients (31).
It is important to consult a physician before starting any new supplement, especially if you are pregnant, breastfeeding, or taking any medications.
Choosing products that have been tested by a third party can also help ensure that the product you are purchasing contains what is listed on the label.
How can I thicken my hair?
There are several home remedies that can help with thickening hair, including supplements and FDA-approved hair loss products. It is best to consult a doctor to determine the best option for you.
The bottom line
Many factors, including age, genetics, and hormones, can affect hair growth.
Deficiencies in certain nutrients, such as vitamin D, iron, and zinc, can lead to hair loss.
While some people swear by supplements for hair growth, research to support the use of these products is lacking. Additionally, ingredients commonly found in hair supplements may be contraindicated for some people, especially those who are pregnant or breastfeeding.
If you’re concerned about your hair, be sure to consult your doctor before taking any hair growth supplements.