The 8 Best Vitamins for Hair Growth of 2024
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Achieving and maintaining healthy hair with full, bouncy locks involves a combination of factors, such as eating a balanced diet, getting enough protein, cutting back on heat-styling tools, sleeping seven to nine hours, and managing stress. But if you find it hard to check off all these boxes or have an underlying nutrient deficiency, supplements can be a great way to promote growth and prevent hair loss.
Keep in mind that daily hair loss (or shedding) is normal. Dr. Robert Nettles, MD, Founder of Stop and Regrow, states that individuals should expect to lose 100-150 hairs daily. He explains that each of the 100,000 to 150,000 hairs on our head goes through a cycle of growing for seven to nine years, then falls out and is replaced by new hair after a short rest period. That said, if you’re losing much more than that, hair loss may be a symptom of a nutrient deficiency, in which case vitamins for hair growth and thickness can be helpful.
Knowing which nutrients you might be missing in your diet is the key to choosing the best vitamins for hair growth. With the help of five hair care experts, including medical doctors and registered dietitians, we’ve rounded up some of the best vitamins and supplements for hair growth on the market to meet various needs.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
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Why We Like It
There are several vitamins and minerals involved in hair growth, so if you have multiple nutrient deficiencies or want to just cover your bases for hair health, a multivitamin may be the most convenient option. Thorne’s Basic Nutrients 2x/Day is our top choice because it’s a good option for all genders, and we like that it has strong third-party testing, as it is NSF Certified for Sport. The dose is just two pills that can be taken together or separately. Thorne is also a reputable brand known for its quality supplements.
This multivitamin contains most of the essential vitamins and minerals that Wan Na Chun, MPH, RD, CPT recommends considering for hair growth, including vitamins A, C, D, and E, B vitamins including B6 and Biotin, Niacin, and zinc. The one essential hair growth nutrient it lacks is iron. So, if you know you’re deficient in iron or do not consume iron-rich foods frequently, you may want to consider a different multivitamin or add an iron supplement. However, if you already get enough iron, note extra iron won’t help your hair grow.
It’s Worth Noting
This product doesn’t contain iron, an essential nutrient for hair growth, particularly for women because they have higher iron needs.
Product Details:
- Form: Capsule
- Type: Multivitamin
- Dose: varies by nutrient
- Capsules per serving: 2
- Other Ingredients: Boron, lutein, mixed tocopherols
- Third-Party Tested: Yes
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Why We Like It
Hum Base Control is our top choice for hair growth for women because it contains all the nutrients needed to support healthy hair, including 18 milligrams (mg) of iron, a common nutrient deficiency for menstruating women. Iron plays an important role in hair growth, and iron deficiency is associated with hair loss.
This comprehensive multivitamin contains 22 vitamins and minerals to fill potential nutrient gaps in the diet. We also appreciate that HUM doesn’t add unnecessary extras to their multivitamin, making it a safe choice for most people. Hum Base Control is vegan, third-party tested, gluten-free, free of top allergens, and a relatively budget-friendly option. HUM tests all of their products for quality and purity and formulates products with the help of registered dietitians and other healthcare professionals to create quality supplements backed by research.
It’s Worth Noting
The one caveat to note about taking iron is that some people may experience gastrointestinal side effects, including constipation and nausea, but this is mostly seen with supplement doses higher than 45 milligrams per day.
Product Details:
- Form: Tablet
- Type: Multivitamin
- Dose: varies by nutrient
- Tablets per serving: 1
- Other Ingredients: N/A
- Third-Party Tested: Yes
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Why We Like It
Klean Athlete’s Klean Multivitamin takes our top spot for men’s multivitamins, and because it does not contain iron, women who don’t need iron in their multi could also choose this one. We like that it has strong third-party testing (it’s NSF Certified for Sport) and contains at least 100% of most people’s daily needs of essential hair growth nutrients, including vitamins A, C, D, E, B vitamins, and zinc.
Some people may need more than the 1,000 International Units (IU) of vitamin D it provides to replenish or even maintain adequate stores. While vitamin D deficiency is associated with hair loss, more research is needed to understand if vitamin D supplementation supports hair growth (though it may stop it from falling out!).
This supplement is relatively expensive compared to other multivitamins on the market (and on this list), likely due to the addition of its proprietary fruit blend and antioxidants. While these are unlikely to help with hair growth, some of them—like lutein and zeaxanthin—may offer other potential health benefits like reducing the risk of macular degeneration.
It’s Worth Noting
It contains additional ingredients that may not be necessary for hair growth, and it’s relatively expensive for a multivitamin.
Product Details:
- Form: Tablet
- Type: Multivitamin
- Dose: varies by nutrient
- Tablets per serving: 2
- Other Ingredients: Proprietary blend of fruit extracts, lutein, zeaxanthin, lycopene, inositol, astaxanthin, resveratrol
- Third-Party Tested: Yes
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PHOTO: Health / Alexander Huang
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Why We Like It
If you’re looking to support hair growth after having a baby, a comprehensive multivitamin is an excellent option to replenish any nutrient deficiencies from pregnancy or breastfeeding. We like Nature Made’s Postnatal Multi+DHA because it’s USP verified, includes omega-3s with potential hair growth benefits, and is just a single softgel serving size.
Unfortunately, hair loss around three to six months after delivery is normal. This phenomenon is called telogen effluvium, and it’s estimated that around 40% to 50% of women experience this shedding to some degree, according to Dr. Steven Line, MD. Hormonal changes during and after pregnancy are the culprits of this hair loss. “Pregnancy hormones prolong hair growth, thickening it. After childbirth, hormone levels drop rapidly, forcing many hair follicles to rest. Thus, 30% to 60% of hairs drop concurrently, causing hair loss,” explains Shara Cohen, PhD. So, while getting enough nutrients postpartum is important for supporting hair growth, a supplement is mainly helpful for post-partum hair growth if you’re not getting enough hair growth vitamins in your diet.
It’s Worth Noting
One important note about this supplement is that it only contains about one-third of your iron needs, which may not be enough, especially if you experienced iron deficiency during pregnancy.
Product Details:
- Form: Sofgel
- Type: Multivitamin
- Dose: varies by nutrient
- Softgels per serving: 1
- Other Ingredients: Omega-3’s
- Third-Party Tested: Yes
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Why We Recommend it
Designs for Health B-Supreme is NSF Contents Certified, dairy-free, soy-free, gluten-free, and vegan, making it a great B-vitamin-only option for most people. It also contains the active, readily absorbed form of the B vitamins. This may be important for people who can’t easily convert nonactive forms of folate and vitamin B12, which are often found in some lower-priced B supplements.
Most B vitamins play a role in hair growth, whether directly or indirectly. So if you’re not getting enough B vitamins in your diet or have a condition that reduces absorption of B vitamins, a B-complex vitamin may be helpful for hair growth. Also, those following a plant-based diet are at higher risk of vitamin B12 deficiency.
It’s Worth Noting
B vitamins (including biotin) aren’t a magic pill for hair growth if you already get enough of them through your diet.
Product Details:
- Form: Capsule
- Type: B complex
- Dose: varies by nutrients
- Capsules per serving: 1
- Other Ingredients: N/A
- Third-Party Tested: Yes
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Why We Recommend It
Hair loss is one sign of iron deficiency, so if you are experiencing irregular hair loss, work with a healthcare provider to check your blood iron levels. An iron supplement is an effective way to replenish your iron stores if you’re iron deficient. MegaFood Blood Builder Minis tops our list for a hair growth iron supplement because it contains iron bisglycinate, which is usually better tolerated than other forms of iron, and comes in small, easy-to-swallow pills.MegaFood is a trusted brand with rigorous internal and third-party testing for purity and potency, including testing for over 150 pesticides. It’s also vegan-friendly and free of the top nine food allergens.
This supplement contains 26mg of iron, 144% of the recommended dietary allowance for adult females up to age 50 (or until menopause), and just over 100% of the DV for pregnant women. Those at higher risk of iron deficiency typically include menstruating women, teenage girls, pregnant women, athletes, vegans, and vegetarians.
In addition to iron, this supplement contains a small amount of vitamin C (which helps iron absorption) and over 100% of the daily value of folate and B12, which help to support red blood cell production. We also like that it contains organic beetroot, broccoli and orange blend for antioxidant support.
It’s Worth Noting
This is a relatively high dose of iron, so it is better suited to those with low iron status and/or minimal dietary iron intake.
Product Details:
- Form: Tablet
- Type: iron bisglycinate
- Dose: 26 milligrams
- Capsules per serving: 2
- Other Ingredients: B12, folate, vitamin C, organic beetroot, brown rice, orange, broccoli
- Third-Party Tested: Yes
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Why We Recommend It
Vitamin D deficiency has been associated with hair loss. It is thought to play a role in hair growth and maintaining healthy hair follicles. While more research is needed, a vitamin D supplement may help improve hair health. We recommend Theralogix Thera-D because the small, easy-to-swallow tablets are NSF Contents certified (a trusted third-party certification) and come in three different doses—2,000 IU, 4,000 IU, and 6,000 IU.
While these doses are significantly higher than the RDA of 600 IU, the Endocrine Society recommends a minimum of 1,500 to 2,000 IU for most people to maintain adequate stores and higher doses for short-term repletion. However, this may be more than some people need, especially younger people who get enough vitamin D from sun exposure. So, getting your levels tested before adding a supplement to your regimen is recommended.
It’s Worth Noting
The lowest available dose may be more than some people need. It also contains a small amount of calcium, which may interact with some medications.
Product Details:
- Form: Tablet
- Type: Vitamin D3 as cholecalciferol
- Dose: 2,000, 4,000, or 6,000 IU
- Tablets per serving: 1
- Other Ingredients: Calcium
- Third-Party Tested: Yes
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Why We Recommend It
Protein plays an important role in hair growth, and collagen specifically may support hair growth because it has many of the same amino acids (building blocks of protein) as keratin, which is a protein that makes up a lot of your hair. However, the research to support collagen for hair growth is slim. One small, short-term study showed that 12 weeks of collagen supplements led to less hair breakage for some women, and a recent study in mice suggested that oral collagen may support hair growth.
If you want to use a collagen supplement to promote hair growth, we recommend Vital Proteins Collagen Peptides because it provides a good source of protein (18g per serving), doesn’t contain added sugars, and is NSF Certified (a trusted third-party testing organization). It’s also flavorless, so mix it into your favorite foods or drinks like smoothies, oatmeal, energy balls, or coffee.
It’s Worth Noting
This flavorless powder tastes best mixed into a flavored beverage, smoothie, or mixed into foods like oatmeal, soups, sauces, or stews than when mixed with just water. It’s also not vegan or vegetarian-friendly.
Product Details:
- Form: Powder
- Type: Collagen peptides
- Dose: 20 grams
- Scoops per serving: 2
- Other Ingredients: Vitamin C, Hyaluronic acid
- Third-Party Tested: Yes, NSF Contents Certified
While many people may benefit from vitamin supplements for hair growth, they’re not a guaranteed ticket to fuller hair for everyone. A healthcare provider can do blood work, evaluate any nutrient gaps, or diagnose potential medical problems such as a thyroid disorder, hormone imbalance, or other underlying medical issues that may contribute to hair loss.
You may benefit from hair growth vitamins if:
- You have a nutrient deficiency. The main reason to take a hair growth vitamin is if you are deficient in one or more nutrients that play a role in hair health, such as B vitamins, iron, or protein. Since there are several vitamins and minerals that are important for hair growth, multivitamins or combination supplements may be useful if you’re not getting enough of more than one through your diet. Even if you eat a well-balanced diet, it’s helpful to have your levels checked because you may still be low in some nutrients.
- Have a digestive disorder that affects your nutrient absorption. If you have a known digestive disorder like Crohn’s, ulcerative colitis, or IBS or are taking acid-reducing medications, you may not be absorbing all the nutrients needed for hair growth and may benefit from a supplement.
You may not benefit from a hair growth vitamin if:
- You don’t have any nutrient deficiencies. More is not necessarily better, and over-supplementing will not only be unlikely to help but can lead to unwanted side effects. Have a healthcare provider check your vitamin and mineral levels. In addition, a registered dietitian can also help you understand if your diet lacks key nutrients that may affect your hair growth.
- The underlying reason for hair loss or thinning hair is related to something else. People experience hair loss or thinning hair for several reasons, including stress, hormone imbalance, thyroid disorders, certain medications, underlying medical conditions, eating disorders, or not eating enough protein. If these are the reasons for hair loss, supplements may be unlikely to help.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers like USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
We consulted two dietitians and three physicians for guidance on choosing the best vitamins for hair growth. They provided insights on the health benefits of vitamins for hair growth, what to look for, and who can most benefit from them.
- Wan Na Chun, MPH, RD, CPT, a registered dietician and personal trainer
- Steven Line, MD, Board member of the American Cosmetic Association
- Shara Cohen, PhD, Founder of Mums In Science
- Robert Nettles, MD, Founder of Stop and Regrow
- Sharon Puello, MA, RD, CDN, CDCES, a registered dietitian and certified diabetes educator at F.R.E.S.H Nutrition
Most vitamins marketed to support hair growth are a combination of the vitamins and minerals that play a role in hair development including vitamins A, C, E, D, B vitamins, iron, and zinc. Each of these vitamins and minerals comes in different forms, and we’ve noted if there is a better form or type under each supplement above.
Some hair growth supplements also include additional herbs, antioxidants, or other ingredients that have little to no research to support them, which we discuss below.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
In addition to vitamins and minerals, many supplements marketed to support hair growth include other ingredients that may or may not be safe for you. They also have not been well studied (or studied at all) for use for hair growth. These ingredients include:
- Horsetail. While this ancient herb is generally considered safe in the short-term, long-term use is not recommended. In addition, if you have diabetes, gout, kidney disorders, are pregnant or breastfeeding, or are at risk for low potassium, you should not take horsetail. It’s also recommended that you avoid alcohol while taking horsetail.
- Stinging Nettle or Nettle Root Extract. This herb may interact with medications including those used to manage blood pressure, diabetes, and blood thinners like Warfarin. It may also enhance the effects of NSAIDS such as ibuprofen.
- Ashwagandha. This adaptogenic herb is generally considered safe in the short term (according to one small study in healthy people using the herb for up to 8 weeks), but long-term effects are unknown. It may interact with some medications including those used for diabetes and blood pressure and should not be used by anyone pregnant or breastfeeding.
- Saw Palmetto. This herb, sometimes used to treat urinary tract infections in men with enlarged prostates, has not been well studied for hair growth. One study showed that it may improve thinning hair, but more research is needed.
- Polygonum multiflorum Thunb (PMT, or Fo-ti). Fo-ti is a Chinese herb found in some sleep or hair growth supplements, especially for alopecia or supplements that claim to prevent hair from turning gray. While Fo-ti may have some anti-inflammatory and antioxidant health benefits, there have been some reports of liver injury from this supplement. It is also not well known how this herb interacts with many over-the-counter and prescribed medications.
There is no standard dose for hair growth supplements, but manufacturers may follow daily values (DV), dietary reference intakes (DRIs), and adequate intakes (AIs) to determine the dosage of each vitamin and mineral included. Products may include more than the recommended amount of nutrients such as vitamin D or B vitamins since some research suggests that higher doses may be needed if you are deficient or because some nutrients are not well absorbed in supplement form. We recommend working with a healthcare provider to determine the best dose for you.
The amount of time it will take to see results will vary by individual and will depend on which nutrients you may need to support hair growth and how deficient you are. It can often take three months or longer to correct a deficiency. For example, oral iron supplementation generally takes three to six months to correct a deficiency. Sharon Puello, MA, RD, CDN, CDCES, explains, “It’s best to set your expectations that results should be noticeable in six months.”
What improves hair growth?
Ultimately, to improve hair growth, you need to understand the reason for hair loss or lack of growth. Start by reviewing your lifestyle habits. Ensure you’re eating enough calories and protein and consuming a variety of foods so you get enough of each of the vitamins and minerals that support hair growth. Managing stress is also important.
Beyond this, you’ll want to address any underlying medical reasons for hair loss, such as thyroid disorders and hormone imbalances, digestive disorders leading to poor nutrient absorption, medications, or other medical conditions.
Do vitamins for hair growth actually work?
It depends. If you have an underlying nutrient deficiency or aren’t getting enough of a nutrient in your diet, taking a supplement to correct that deficiency can likely support hair growth. But if you’re not deficient in the nutrients a hair growth supplement provides, you’re unlikely to see many benefits, explains Chun.
There are many other underlying reasons for hair loss or lack of hair growth including not eating enough protein as well as common health issues like thyroid disease and overall hormonal imbalances, explains Puello. Hair growth supplements cannot address these issues. “Some hair growth supplement companies have added herbal remedies such as ashwagandha and saw palmetto into their supplements in an effort to account for hormonal imbalances potentially contributing to hair loss; however, adding herbs without knowing the baseline hormone levels as well as medical history is not advised,” she adds.
Can a vitamin deficiency cause hair loss?
Yes, vitamin and mineral deficiencies are one of the causes of hair loss. The most common deficiency that contributes to hair loss is iron. But there are many other vitamins involved in hair growth including B vitamins, vitamin C, vitamin E, and zinc, explains Chun. “Vitamin D deficiency has been associated with hair loss, although the exact mechanism by which vitamin D promotes hair growth is unknown,” says Chun.
Does biotin improve hair thickness?
Biotin is a B vitamin often marketed for hair growth. While biotin deficiency has been linked to hair loss, research on the effectiveness of biotin supplements for hair growth is inconclusive, according to Chun. Some people have success with biotin supplements for hair health, but note that it may not be the most important nutrient for everyone.
Sarah Anzlovar, MS, RDN, LDN is a registered dietitian, certified intuitive eating counselor, and experienced writer whose work has been featured in Verywell, EatingWell, Healthline, and more. She helps busy moms learn to eat to feel their best, and is always looking for the best, most convenient options to support her clients’ lifestyles. She also works with many endurance athletes to support fueling and recovery, including distance runners and triathletes. She thoroughly combed the research for hair growth supplements and ingredients that truly can help with hair health.
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