The 8 Best Vitamins for Hair Growth of 2024

Should I Take Hair Growth Vitamins? 

If you’re experiencing significant hair loss or have thin hair, hair growth vitamins and supplements can sound attractive. While some people may benefit from vitamin supplements for hair growth, they’re not a guaranteed ticket to fuller hair for everyone. 

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 of 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 Supplement Research Process

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 one of three independent, third-party certifiers: 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.

Our Experts

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.

• Sharon Puello, MA, RD, CDN, CDCES, a registered dietician and certified diabetes educator at F.R.E.S.H Nutrition
• 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 

The Different Types of Vitamins for Hair Growth

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. 

Ingredients: What to Pay Attention To

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.  

How Much of a Hair Growth Supplement Should I Take? 

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.

How Long It Takes To See Results

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. Puello explains, “It’s best to set your expectations that results should be noticeable in six months.”

When to See a Healthcare Provider

If you’re losing more hair than usual or noticing a lack of regrowth, it’s best to see a healthcare provider to determine the underlying cause of hair loss before starting a supplement. There are many reasons for hair loss ranging from nutrient deficiencies, malnutrition, and stress to underlying medical conditions like a thyroid disorder. A healthcare provider can help you determine the reason for your hair loss so you can address a specific root cause rather than spending time and money trying supplements that may or may not help. 

Your Questions, Answered

What improves hair growth? 

Ultimately, to improve hair growth, you need to understand the reason for hair loss or lack of growth. Start by taking a look at your lifestyle habits. Ensure you’re eating enough calories and protein as well as 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 that is 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,” says Chun. Some people have success with biotin supplements for hair health, but note it may not be the most important nutrient for everyone for hair growth.

Who We Are

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.