The Best Vitamins and Supplements for Hair Growth

You want hair so long and so healthy that it shines. But can anything other than good genes turn you into a walking shampoo ad?

Yes, says dermatologist Shilpi Khetarpal, MD. Your hair may benefit from the help of some vitamins for hair growth, like vitamin A, biotin and other minerals.

Dr. Khetarpal explains which vitamins to target and what kinds of results you can expect.

Key vitamins for hair growth

From coloring and heat damage to aging and health problems, there’s a whole host of reasons you may want to boost your hair growth.

A well-balanced diet is the first step to getting hair that’s healthy and strong. But you may still need a little extra help for hair restoration, particularly if you’re dealing with hair loss.

“People who’ve been losing hair for only two or three years are more likely to see noticeable results from vitamins and supplements than people who’ve been losing it for 10 or 20 years,” Dr. Khetarpal explains. “Hair that’s become too thin and fine may no longer penetrate and exit the surface of the scalp, so you have to be reasonable with your expectations.”

If you have severe hair loss, work with your dermatologist. But if you need a little boost, here are seven vitamins, minerals and supplements to consider for healthy hair growth.

1. Vitamin D

Vitamin D plays an important role in the hair growth cycle and may help if you have a deficiency or alopecia areata. Dr. Khetarpal typically recommends at least 2,000 international units daily (IUs), which you can get from foods like fatty fish, mushrooms and fortified juices.

2. B vitamins and biotin

These help create red blood cells, which carry oxygen and nutrients to your hair follicles. You can find B vitamins in foods like seafood, whole grains and dark leafy greens.

Biotin is a B vitamin that helps strengthen hair follicles and promotes faster hair growth. Dr. Khetarpal recommends taking 3 to 5 milligrams (mg) daily.

You can also get biotin from your diet by eating foods like:

• Eggs (with yolks)
• Whole grains
• Fish
• Seeds
• Nuts

3. Zinc

This mineral, found in foods like beef, lentils, oysters and spinach, helps with hair growth and repair and reduces inflammation, a leading cause of hair loss.

4. Vitamin A

Vitamin A is essential to hair growth. Your skin glands also benefit from vitamin A, using it to produce sebum (oil) that keeps your scalp moisturized and your hair healthy.

Dr. Khetarpal just warns not to overdo it with vitamin A supplements, as too much can cause hair loss and dangerous toxicity. The recommended dietary allowance (RDA) of vitamin A is:

• 700 micrograms (mcg) for women
• 900 micrograms for men

“Men and women have different recommendations for hair growth,” clarifies Dr. Khetarpal. “If you’re not sure how much vitamin A you need — or any other vitamin — talk to your healthcare provider.”

You can also find vitamin A naturally in foods like:

• Milk
• Eggs
• Yogurt
• Sweet potatoes
• Carrots

Plus, the amount of vitamin A you get from foods is far lower than you would get in supplements, making it a safer bet.

5. Vitamin C

You may already know that vitamin C is a powerhouse when it comes to your skin. But when it comes to your hair, it helps fight free radicals, which can age your hair and block growth. Vitamin C is also vital in creating collagen, which strengthens hair and reduces breakage.

Most people can get plenty of vitamin C in their daily diet from foods like strawberries, peppers or citrus fruits.

6. Iron

Red blood cells use iron to carry oxygen. But iron is also important for hair growth and health. An iron deficiency can lead to anemia, which can cause hair loss and other detrimental health effects.

“If you’re vegan, vegetarian or eat red meat fewer than two or three times a week, consider an iron supplement,” recommends Dr. Khetarpal.

Foods that contain iron include:

• Red meat (in moderation)
• Dark leafy greens
• Legumes like lentils, tofu and beans

7. Omega-3 fatty acids

Omega-3s are critical to cell health and are thought to make your scalp and hair healthier. You can find them naturally in foods like fish and flaxseed. You can also find it in supplements like fish oil, but that isn’t always recommended and could increase your risk of stroke.

Should I try a hair supplement?

If you’ve been scouring the internet for best hair growth supplements, you know the options are seemingly endless. Talk with your primary care provider or a dermatologist to help find the right options for you.

Supplements are most effective when you have a deficiency, and too much can often cause complications. Plus, they aren’t federally regulated, so you may not always get what you’re paying for. A good rule of thumb is to look for ones that are third-party tested for approval.

Even then, chances are, a healthcare provider could have better recommendations that fit your goals for hair growth. They may even help you find longer-lasting alternative solutions to improve hair health and slow (or reverse) hair loss.

“Hair health can be very personal,” says Dr. Khetarpal. “We can help you safely determine which shampoos and supplements would be the most appropriate if you’re looking to improve the health of your hair.”