The 8 Best Supplements for Hair Growth in 2023, According to a Dietitian

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Many people view healthy-looking hair as a symbol of health and beauty. And, like any other part of your body, hair needs a variety of nutrients to grow and look its best (1).

While factors such as age, genetics, and hormones also affect hair growth, optimal nutrient intake is key. Some possible causes of hair loss include rapid weight loss, hypothyroidism, and iron deficiency.

If you’re experiencing hair loss or thinning, you may be wondering whether taking a dietary supplement could help improve your hair’s growth.

Keep reading to learn more about nutrients for healthy hair and see our picks of the 10 best supplements for hair growth.

A quick look at the best supplements for hair growth

• Best clinically tested: Nutrafol Core for Women
• Best gummy: OLLY Heavenly Hair Gummies
• Best women’s multivitamin for hair growth: Garden of Life mykind Organics Women’s Once Daily Tablets
• Best men’s multivitamin for hair growth: Ritual Men’s Multivitamin 18+ Capsules
• Best vitamin D for hair growth: Pure Encapsulations Vitamin D3 Liquid
• Best B complex for hair growth: Pure Encapsulations B-Complex Plus
• Best zinc supplement for hair growth: Thorne Research Zinc Picolinate
• Best prenatal for hair growth: FullWell Prenatal Multivitamin
• Best postnatal vitamin for hair growth: Ritual Postnatal Multivitamin
• Best collagen supplement for hair growth: Thorne Research Collagen Plus

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 (2).

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 (2).

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 (2).

Similarly, research is inconclusive on whether folate and vitamin B12 are effective for hair growth in people with adequate intakes (2, 3).

Deficiencies in riboflavin, folate, and biotin are rare. However, some individuals may be at a higher risk, including those with restrictive diets (4, 5, 6).

Vitamin B12 deficiencies are more common, especially in older adults and people following a vegan diet (7).

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 (2, 8)
• enhancing the absorption of iron (2)
• protecting hair from oxidative stress, which has been linked to hair loss (9)

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 (2, 9, 10).

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 (11).

Iron

Iron is an important mineral for many bodily functions, including carrying oxygen to tissues throughout your body (12).

Iron deficiency, which is the most common nutrient deficiency in the world, can lead to anemia and hair loss, especially in women (2, 12, 13).

Zinc

Zinc, another important mineral, contributes to immune function, DNA synthesis, and wound healing (14).

A zinc deficiency can lead to hair loss, though the research on the use of zinc supplements for hair growth is inconclusive (2, 14).

Healthline’s picks of the best hair growth vitamins

Best clinically tested

Nutrafol Core for Women

• Price range: $$$$
• Dose: 4 capsules per day
• Active ingredients: biotin, iodine, zinc, selenium, collagen, sensoril, ashwagandha, saw palmetto, curcumin extract, full-spectrum palm extract, hyaluronic acid, L-cysteine, L-lysine, L-methionine, keratin, horsetail, Japanese knotweed extract, black pepper extract, capsicum extract, and vitamins A, C, and D

Nutrafol offers subscription-based hair growth supplements designed to help support hair growth and prevent thinning.

According to the company’s website, the capsules contribute to thicker hair, lashes, and brows and reduced shedding.

One study in 40 women with self-reported hair thinning found daily intake of Nutrafol Core for Women to be effective in improving hair growth, as well as hair thickness and volume, over 6 months (15).

Similarly, another study in 98 men and women with thinning hair found significant improvements in hair growth, density, volume, and shedding after daily intake of Nutrafol Core for Men or Women for 6 months (16).

Keep in mind that there is a risk of bias, as researchers in both studies were employed by Nutraceutical Wellness LLC.

Nutrafol capsules are non-GMO and free from gluten, soy, dairy, and artificial additives. However, because these capsules contain collagen sourced from wild cod, they are not vegan-friendly.

Keep in mind that Nutrafol Core for Women is not recommended for people under age 18 or those who are pregnant or nursing, though Nutrafol also offers a supplement formulated for postpartum hair loss.

Nutrafol products are produced in a CGMP-compliant facility and third-party tested for heavy metals, pesticides, and chemicals.

Best gummy

OLLY Heavenly Hair Gummies

• Price range: $$
• Dose: 2 gummies per day
• Active ingredients: biotin, zinc, keratin, amla extract, horsetail extract, silica

If you aren’t a fan of swallowing tablets or capsules, a gummy vitamin could be a better option.

OLLY Heavenly Hair Gummies contain biotin and zinc, as well as several herbs that may support hair growth.

For example, the gummies include amla extract, or Emblica officinalis Gatertn, which comes from a flowering tree in Asia and is thought to have anti-inflammatory and antioxidant properties (17).

While topical use has been shown to be effective for improving hair density and growth, oral use of amla hasn’t been found to have the same effect (18).

These gummies also contain horsetail extract and silica, which may help prevent hair shedding and thinning, though research is mixed (19).

Keep in mind that horsetail can interact with certain medications, so it’s important to consult a healthcare professional before trying this supplement (20).

OLLY supplements are third-party tested to ensure purity and potency.

Best women’s multivitamin for hair

Garden of Life mykind Organics Women’s Once Daily Tablets

• Price range: $$$
• Dose: 1 tablet per day
• Active ingredients: vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, iron, zinc, selenium, manganese, chromium, Organic Food Blend

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 (2, 20).

These tablets contain nutrients that are derived from whole food ingredients. Because whole food sources of these nutrients will also contain enzymes and other compounds that work together in digestion and absorption of nutrients, there is some thought that they may be more bioavailable, but more in-depth studies are still needed (21, 22).

Garden of Life mykind Organics also contains specific nutrients like zinc, vitamin C, B vitamins, vitamin D, and iron, all of which are important for healthy hair (2, 12, 13).

This women’s multivitamin is third-party tested, though the name of the testing organization is not disclosed.

Best for men

Ritual Men’s Multivitamin 18+ Capsules

• Price range: $$$
• Dose: 2 capsules per day
• Active ingredients: vitamin A, vitamin D3, vitamin E, folate, vitamin B12, magnesium, zinc, boron, omega-3 DHA, vitamin K2

For men, Ritual Men’s Multivitamin is one of the best options because it contains important nutrients for hair health, such as zinc, vitamin B12 and D, as well as omega-3 docosahexaenoic acid (DHA), an omega-3 fatty acid that may be effective in promoting hair growth, improving hair density, and reducing hair loss (2, 23, 24).

However, it does not include iron, as men have much lower iron needs than women and are less likely to have a deficiency (12).

Ritual vitamins are designed to fill nutrient gaps in the diet, rather than provide 100% of the DV, making it a great option for someone eating a well-balanced diet.

They’re also third-party tested by Eurofins and IEH Laboratories.

Best with vitamin D

Pure Encapsulations Vitamin D3 Liquid

• Price range: $$
• Dose: 5 drops per day
• Active ingredients: vitamin D3

Vitamin D deficiency has been linked to hair loss, and in some instances a healthcare professional may recommend a supplement (2, 10).

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

• Price range: $
• Dose: 1 capsule per day
• Active ingredients: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid

A vitamin B complex supplement may benefit hair growth in people who have a deficiency, although deficiencies in this vitamin are relatively rare (2).

However, limited research suggests that folate and vitamin B12 supplements may support hair growth even in people who do not have a deficiency (2).

Pure Encapsulations B-Complex Plus contains all eight B vitamins and is certified gluten-free and GMO-free.

All the B vitamins are included at doses higher than 100% of their DVs. While toxicity with B vitamins is extremely rare, it’s still possible. For example, chronic excessive intakes of vitamin B6 have been associated with neurological issues and gastrointestinal symptoms, so it’s important to run any new supplement by a healthcare professional before trying it (25, 26).

Best zinc supplement for hair growth

Thorne Research Zinc Picolinate

• Price range: $
• Dose: 1 capsule per day
• Active ingredients: zinc picolinate

While the research on the use of zinc supplements for hair growth is mixed, zinc deficiency has been associated with hair loss (2, 14).

This supplement from Thorne Research is a great option as it contains a highly absorbable form of zinc and is free of additives and fillers.

Thorne Research is a well-trusted supplement brand. All its supplements are manufactured in NSF-certified facilities and tested multiple times throughout manufacturing to ensure purity, potency, and quality.

Thorne Research Zinc Picolinate is also NSF Certified for Sport, meaning it’s free of more than 273 substances banned by competitive sports organizations.

Best prenatal vitamin for hair growth

FullWell Prenatal Multivitamin

• Price range: $$$$
• Dose: 8 capsules per day
• Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, choline, calcium, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, potassium, inositol, betaine HCl, and vitamins A, C, B6, B12, D, E, and K2

FullWell Prenatal Multivitamin provides a broad spectrum of vitamins and minerals that may support hair growth, including B vitamins, zinc, and vitamin D (1).

Designed for people who are pregnant or nursing, this prenatal contains choline — a nutrient that other prenatal vitamins often lack — and methylfolate, which is a more absorbable form of folate.

FullWell products are formulated by a registered dietitian and third-party tested. Certificates of analysis (COAs) are also available upon request.

Best postnatal vitamin for hair growth

Ritual Postnatal Multivitamin

• Price range: $$$
• Dose: 2 capsules per day
• Active ingredients: folate, biotin, choline, iron, iodine, magnesium, zinc, boron, omega-3 DHA, and vitamins A, C, B12, D3, E, and K2

After giving birth, many women notice extra hair shedding, which can be alarming (27).

Some may consider switching from a prenatal to a postnatal vitamin. This will typically contain higher doses of certain nutrients designed to support recovery postpartum, regardless of whether you choose to breastfeed.

Ritual’s postnatal vitamin contains a variety of vitamins and minerals as well as docosahexaenoic acid (DHA), an omega-3 fatty acid that may be effective in promoting hair growth, improving hair density, and reducing hair loss (23, 24).

It also includes vitamin D, iron, and zinc, all of which have been linked to hair loss in people with deficiencies (2).

Ritual’s postnatal vitamin is third-party tested for quality and accuracy.

Best collagen supplement for hair growth

Thorne Research Collagen Plus

• Price range: $$$$
• Dose: 1 scoop (16.5 grams) per day
• Active ingredients: collagen, nicotinamide riboside hydrogen malate, betaine anhydrous, fruit extract

Collagen is a type of protein that contains amino acids that can be used to build keratin, the protein found in hair (8).

Recently, collagen has become a popular supplement for healthy hair, skin, and nails. However, the research on its effectiveness for hair growth is limited (28).

Still, if you want to try a collagen supplement, this product from Thorne 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-based antioxidants, and nicotinamide riboside — a compound that may help promote healthy aging and cellular repair (29).

This berry-flavored powder is sweetened with stevia and is gluten-, dairy-, and soy-free.

Thorne Research supplements are tested four times throughout manufacturing and are produced in NSF-certified facilities.

A comparison of the best hair growth supplements

Here’s a quick look at how our top picks compare:

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. In the absence of third-party testing, we look for products from reputable companies that manufacture in facilities that comply with the Current Good Manufacturing Practices (CGMPs) established by the Food and Drug Administration (FDA).
• 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.

How to choose the best supplements for hair growth

When shopping for hair growth vitamins, it’s important to consider the following factors:

• Your individual needs: Getting enough vitamins and minerals is important for supporting healthy hair, but consuming too much of some, such as vitamins A and E, could lead to hair loss and even vitamin toxicity. It’s a good idea to consult a healthcare professional to see which, if any, supplements are worth adding to your wellness routine (2).
• Third-party testing: It’s always a good idea to choose supplements that have been third-party tested to ensure that they are safe and that their labels are accurate.
• Cost: Supplements can vary widely in terms of cost. Be sure to choose a product that comfortably fits into your budget.

When to see a doctor

Hair loss has many possible causes, such as (1, 30):

• autoimmune disorders
• hormonal changes
• emotional stress
• poor nutrition
• overuse of hair products or hair styling

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 (2).

However, specific research on the effectiveness of hair growth vitamins in generally healthy individuals is lacking (9).

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. There’s no evidence that biotin has any impact on stimulating hair growth in people with average biotin levels.

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 (2, 3, 31).

Are hair growth vitamins safe to take?

Most vitamin and mineral supplements are considered safe for healthy adults. However, many people are able to meet their nutrient needs through diet alone, and taking supplements could cause you to overconsume some nutrients (32).

It’s important to consult a healthcare professional before starting any new supplement, especially if you are pregnant, nursing, or taking medications.

Choosing a product that has been third-party tested will also help ensure that the product you buy contains what is listed on the label.

How can I thicken my hair?

There are several home remedies that may help thicken hair, including supplements and FDA-approved hair loss products. It’s best to consult a healthcare professional 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 contribute to hair loss.

While some people swear by hair growth supplements, research supporting the use of these products is lacking. Additionally, ingredients often found in hair supplements may be contraindicated for some individuals, especially those who are pregnant or nursing.

If you’re concerned about your hair, it’s important to ask a healthcare professional before taking hair growth supplements.