Essential Vitamins For Hair Growth

As you get older, it’s normal to notice the early signs of hair loss, from a bald patch at the crown of your scalp to a receding hairline.

Although the main causes of male pattern baldness are genetic and hormonal, factors such as your diet and lifestyle can have a significant impact on the health, appearance and thickness of your hair. 

One important hair health factor that’s often forgotten is vitamin consumption. Just like vitamins strengthen your immune system and give you healthier skin, regular consumption of certain hair vitamins may have a positive impact on the shine, health and coverage of your hair. 

If you’ve noticed your hair starting to thin, become weaker, or split apart towards the end, there’s a chance it could be due to insufficient vitamin consumption.

Luckily, hair vitamins are very affordable, making it easy for you to supplement your diet and get a full intake of the vitamins you need to keep your hair at its best.

Even without hair loss supplements, most vitamin or nutritional deficiencies that affect your hair can be fixed with some simple changes to your diet and lifestyle. 

Below, we’ve listed the most important vitamins and minerals for healthy hair. We’ve also shared other ways you can stimulate optimal hair growth, prevent hair loss and maintain a healthy head of hair in your 30s, 40s, 50s and beyond. 

What Are Hair Vitamins and Minerals?

Many hair growth supplements are referred to as “hair vitamins.” In truth, most of these supplements don’t just contain vitamins but also minerals that could have a positive impact on your overall hair health.

Nutritional deficiencies sometimes cause a type of hair loss called telogen effluvium. This is a temporary form of hair shedding — once you fix the underlying cause, you’ll experience new hair growth in the next few months.

Some vitamin deficiencies may also cause hair to become brittle, increasing the risk of broken hair while brushing, combing, or styling.

That’s why eating nutritious foods rich in certain vitamins is vital to keeping your hair strong, thick, and healthy. If you aren’t getting enough of these vitamins and minerals through food, a supplement might help.

Will Hair Supplements Help With Male Pattern Baldness?

Vitamin and mineral deficiencies don’t directly lead to male pattern baldness (AKA androgenetic alopecia), the most common cause of hair loss in men. 

Male pattern hair loss is caused by a combination of genetic and hormonal factors — not a lack of any particular nutrients.

Some research suggests low vitamin D levels are linked to more severe male pattern hair loss. If you have a vitamin D deficiency, you’ll want to use a supplement. It’s not just about your hair health — vitamin D is essential for overall wellness.

However, there isn’t enough evidence to suggest that a vitamin D supplement alone can stop male pattern hair loss. And, since male pattern hair loss gets worse over time, we’d recommend using a science-backed treatment ASAP — more on that later.

Do Hair Supplements Work?

While hair loss supplements can be helpful in some situations, they’re not always necessary. 

The American Academy of Dermatology recommends avoiding hair growth supplements unless you test for deficiencies first. A blood test can determine whether you have any deficiencies.  

Eating a varied and balanced diet can fix most vitamin or nutritional deficiencies that affect hair. Our guide to the best foods for hair growth covers what to eat for a full, healthy mane.

However, some people have trouble meeting their nutritional needs and may end up with deficiencies. A healthcare professional can advise you on which supplements to use. 

12 Best Minerals and Vitamins for Hair Growth

Let’s talk about the best vitamins for hair loss, plus some minerals and macronutrients that support hair growth. 

Consuming more of the below vitamins and minerals can help prevent your hair from falling out, becoming overly brittle, or failing to grow to its full potential.

1. Vitamin A

Vitamin A is essential for optimal immune function, vision, and cellular growth. It’s also a critical vitamin for the function and maintenance of internal organs, including the heart, lungs, and kidneys.

Because of its role in cellular growth, getting enough vitamin A is essential for hair, skin, and nail growth.

The recommended dietary allowance of vitamin A is 900 micrograms (mcg) daily for men and 700 micrograms for women. You can usually get enough vitamin A through a healthy, balanced diet. 

In fact, vitamin A deficiency is very uncommon in developed countries, so there’s usually no need to supplement vitamin A if you haven’t noticed any signs of a potential deficiency.

2. Vitamin B12

Vitamin B12 is one of eight B-complex vitamins. Also called cyanocobalamin, it plays a crucial role in central nervous system function, DNA synthesis, and numerous enzymatic reactions within the body.

Research has found that vitamin B12 is likely involved in many hair growth functions and that deficiencies of vitamin B12 are often associated with hair loss.

Vitamin B12 deficiencies are quite common, especially in older adults. In the United States, as many as 43 percent of older adults have vitamin B12 deficiency.

Symptoms of insufficient vitamin B12 can include fatigue, palpitations, pale skin, numbness, weight loss, infertility, dementia, and megaloblastic anemia, which is when the body produces large, abnormal red blood cells.

Since some of these symptoms can be severe, it’s important to talk to your doctor if you think you might have vitamin B12 deficiency.

Unlike most vitamins — which are quickly processed by the liver and excreted after consumption — your body can store excess vitamin B12 in your liver to use when it needs it.

This makes it easy to boost your vitamin B12 levels with a supplement or by eating foods rich in natural vitamin B12, such as some types of fish, red meat, and fortified foods. 

3. Folic Acid

Folic acid is a synthetic form of folate (vitamin B9), which is found naturally in many foods. 

Most adults need about 400 micrograms of folate daily, but many can tolerate up to 1,000 micrograms. 

You can get folic acid by eating:

• Dark leafy greens like broccoli, spinach, and asparagus

• Beans

• Nuts and seeds 

• Whole grains 

If you’re not getting enough of this nutrient, you might notice changes in your skin, hair, or nail health. Supplementing with folic acid or eating more folate-rich foods might help.

4. Vitamin C

You probably know that vitamin C is an essential vitamin for a healthy immune system, but you may not know that it also plays a role in scalp health and hair growth.

Your body uses vitamin C for many critical functions, including helping your body absorb iron and metabolize protein — both necessary for healthy skin, hair, and muscles.

Getting the recommended daily vitamin C intake is pretty easy, as it’s one of the most abundant vitamins in foods.

Fresh fruits — including citrus fruits like oranges, grapefruit, cantaloupe, and tomatoes — are natural sources of vitamin C. Lots of vegetables — like red pepper, green pepper, broccoli, and brussels sprouts — are also rich in vitamin C.

If you find it difficult to eat more fruits and vegetables, you can increase your vitamin C intake with a multivitamin supplement.

5. Vitamin D

Vitamin D (calciferol) is essential for healthy bone growth, muscle function, and calcium absorption.

Most people know vitamin D as the "sun vitamin." It’s a byproduct of cholecalciferol synthesis, which happens when your skin is exposed to sunlight. 

It also occurs naturally in a few foods, including: 

• Fatty fish

• Beef liver

• Cheese 

• Egg yolks 

The Office of Dietary Supplements recommends getting 15 micrograms of vitamin D daily. 

As mentioned, low vitamin D is linked to more severe cases of male pattern hair loss. Research suggests that low vitamin D levels may also play a role in many common forms of hair shedding, like alopecia areata and the hair-pulling disorder trichotillomania.

If you don’t get very much sun exposure and have noticed sudden, unusual hair shedding, low vitamin D levels could be the culprit.

Consider using a vitamin D3 supplement. You could also boost your vitamin D levels by getting more sunlight exposure. An easy way to do this is to spend five to 30 minutes a day outside, preferably in an environment with moderate amounts of natural sunlight.

Remember not to overdo it, as excessive sun exposure can damage your skin and contribute to premature aging and an increased risk of skin cancer.

6. Vitamin E

Vitamin E is an antioxidant that helps build and repair body tissue. Research suggests that some of the antioxidant compounds in vitamin E may play key roles in growing and maintaining healthy hair.

For example, a 2010 study published in the journal Tropical Life Sciences Research found that supplementing with tocotrienols (chemicals found in vitamin E sources) contributed to increased hair growth in men and women with hair loss.

There are several ways to give your hairline a boost with vitamin E. The first is to eat more foods rich in vitamin E, such as spinach, broccoli, avocados, almonds, peanuts, and sunflower seeds.

Another good option is to take a vitamin E supplement in capsule form or as part of a multivitamin.

7. Biotin

Biotin (vitamin B7) supports healthy hair growth. Your body needs biotin to create keratin — the “building block” of hair and nail cells. 

Biotin deficiencies can cause symptoms like thinning and brittle hair, increased hair breakage, and hair loss. If you have a biotin deficiency, a supplement might help. 

However, biotin deficiencies are pretty rare. Most people get enough biotin from food, including meat, fish, eggs, broccoli, spinach, sweet potatoes, seeds, and many nuts.

Although biotin deficiency can result in hair shedding, this B vitamin doesn’t play any role in hormonal forms of hair loss, such as androgenetic alopecia.

There’s also no evidence that a biotin supplement will help with hair growth if you don’t actually have a biotin deficiency. 

If you think you might be deficient, the best action is to talk to your healthcare provider. A biotin deficiency is easy to detect with a quick blood test, and if your levels are low, your provider can give you advice on getting them back up.

You can boost your biotin consumption quickly and easily with our biotin gummies, which contain biotin and other essential vitamins for hair, skin, and nail health.

8. Iron

Iron is essential in many internal bodily functions, including producing hemoglobin, a protein in red blood cells that transports oxygen from the lungs to organs and tissues.

Low levels of iron can result in iron deficiency anemia, which means the body doesn’t have enough functional red blood cells to transport oxygen.

Iron deficiency anemia can cause a range of symptoms, including dizziness, heart palpitations, and physical weakness. There’s also a link between iron deficiency and hair shedding.

Although the precise link between low iron intake and hair loss isn’t completely understood, it’s a good idea to try to get enough of it.

Increase your dietary iron intake by prioritizing iron-rich foods like oysters, beans, beef liver, lentils, tofu, spinach, and fortified cereals. If you have an iron deficiency, you might also benefit from an iron supplement. 

9. Zinc

Zinc is an essential mineral found in a lot of seafood and meats, including oysters, crab, beef, lobster, pork, and chicken. You can also get it from certain beans, seeds, and fortified cereals.

Although zinc isn’t directly involved in male pattern hair loss, there’s a link between zinc deficiencies and hair shedding. This type of shedding generally reverses when zinc intake returns to normal.

In addition to eating zinc-rich foods, you can get more of the mineral by taking a supplement. Just make sure to check the label for elemental zinc — the form your body absorbs and uses.

10. Protein

While the other nutrients listed in this article are micronutrients, protein is a macronutrient, a category that also includes carbohydrates and fats. 

You might associate protein with building muscle, but did you know it's also an essential nutrient for hair health? 

Dietary proteins are the building blocks of your muscles, organs, and every cell in your body. Protein also helps keep your hair healthy. If you don’t eat enough, you might have a higher risk of developing a hair-shedding disorder like telogen effluvium.

While there’s no one-size-fits-all amount to consume, try to get 10 to 35 percent of your daily calories from a protein source.

You can do this by eating poultry, fish, lean red meat, and eggs. If you’re a vegetarian or vegan, you can still get plenty of protein from plant-based sources like lentils, beans, tofu, nuts, and seeds.

You can also use a protein supplement, like our collagen protein powder, formulated for healthy skin and muscle recovery.

11. Keratin

Keratin is a vital protein that forms cells inside and outside the body, including hair, nails, and skin.

Your body produces most of the keratin it needs. However, using a keratin supplement may help with healthy hair growth and prevent some forms of hair loss.

A study published in the Scientific World Journal found that women who used a supplement containing keratin (as well as other vitamins and minerals) for 90 days had improvements in hair and nail growth.

However, there’s no scientific evidence to suggest that keratin deficiency is involved in permanent forms of hair loss, such as male pattern baldness.

12. Omega-3 Fatty Acids

The relationship between omega-3 fatty acids and hair isn’t totally clear. However, supplementing with these nutrients for six months or more has been shown to boost hair density and reduce the number of hairs in the telogen (dormant) phase of the hair growth cycle.

Sources of omega-3 fatty acids include:

• Flaxseed oil

• Walnuts 

• Chia seeds 

• Fatty fish, like salmon, herring, mackerel, and sardines

If you struggle to get enough omega-3 fatty acids in your diet, consider a supplement. Omega-3 supplements usually contain salmon oil or plant-based sources, like flaxseed oil.

Other Options for Growing a Healthy Head of Hair

Though vitamins and minerals promote healthy hair growth, they’re not the only options for growing thick and strong hair. 

And, as noted, hair loss supplements do not effectively treat male pattern baldness.

If you’re starting to develop a receding hairline, a bald spot around your crown, diffuse thinning, or other signs of pattern hair loss, take action as soon as possible. Seriously — it can get worse over time.

Acting quickly can help reduce the severity of hair loss and, in some cases, regrow hair you’ve lost around your hairline and crown.

Here’s a rundown of your options for preventing hair loss and stimulating healthy hair growth, from medications to healthy daily habits.

Hair Loss Medications

Currently, the most effective way to prevent, slow down, or reverse male pattern baldness is by using medication. 

The U.S. Food and Drug Administration (FDA) has approved two medications for treating male hair loss: finasteride and minoxidil. 

• Finasteride. Finasteride is an oral prescription medication. It prevents your body from converting testosterone into dihydrotestosterone (DHT), the hormone responsible for shrinking hair follicles and causing male pattern baldness. We offer finasteride online after a consultation with a licensed healthcare provider who will determine if a prescription is appropriate.

• Minoxidil. Minoxidil is an over-the-counter topical medication. It doesn’t block DHT but instead stimulates hair growth by increasing blood flow to the scalp and moving hairs into the anagen (growth) phase of the hair growth cycle. We have both minoxidil liquid and minoxidil foam. 

While finasteride and minoxidil are both effective on their own, they work particularly well when used together.

In a study published in Dermatologic Therapy, more than 94 percent of men with visible hair loss showed improvements after using minoxidil and finasteride for 12 months. In comparison, 59 percent of guys who used just minoxidil and roughly 80 percent who used only finasteride showed improvements.

You can get both finasteride and minoxidil in our Hair Power Pack and combination spray.

Habits for Healthier, Stronger Hair

While hair loss medications like minoxidil and finasteride are the best options for preventing hair loss from male pattern baldness, a few changes to your hair care habits can also make a big difference.

Try the following habits and lifestyle changes to promote growth and improve hair strength:

• Use a hair-loss prevention shampoo. Look for a shampoo containing saw palmetto or ketoconazole — ingredients that may help limit hair loss and stimulate hair growth. Our hair thickening shampoo uses saw palmetto to target DHT buildup on the scalp and promote healthier, fuller hair.  

• Avoid tight hairstyles. Though these don’t cause male pattern baldness, they can pull on the roots of your hair and contribute to a form of hair loss called traction alopecia. 

• If you smoke, make an effort to quit. As discussed in our guide to smoking and hair loss, smoking can reduce blood flow to your hair follicles, potentially affecting hair growth.  

It’s also important to take care of the hair you do have. Hair breakage can make your mane look thinner and less healthy. Avoid breakage by limiting heat styling, brushing your hair gently, and using a nourishing conditioner after every wash. 

Should I See a Doctor?

If you’ve noticed signs of hair loss, it’s a good idea to make an appointment with a healthcare professional. Ditto if you think you have a nutritional deficiency of any kind.

A medical expert can assess the cause of your hair loss and advise you on potential treatment options — whether that’s a hair growth supplement or an FDA-approved medication. 

It’s important to seek medical advice for three reasons: 

• Most hair loss worsens over time, so the sooner you treat it, the better. 

• Hair loss can be a symptom of an underlying medical condition, such as a thyroid problem, which may need medical attention. 

• It's hard to know if you have a nutrient deficiency without a blood test, and supplements won't do much if you don't. 

Although many hair loss supplements are marketed as quick, “natural” fixes for hair loss, they don’t work overnight — and they certainly don’t stop all forms of hair loss. Instead of spending your dollars on supplements that might not work, speak with an expert and take a more targeted, informed approach to treating your hair loss.

Cheat Sheet: What Vitamins Are Good For Hair Growth?

Vitamins and minerals play an important role in hair growth. But this doesn’t mean that hair growth supplements will always fix your hair loss woes. 

Some causes of hair loss, such as androgenetic alopecia or hair shedding caused by a health condition, need other types of treatments. 

Here’s a recap of what we covered:

• Try to increase your intake of the best nutrients for hair growth. These include vitamin A, vitamin B12, folic acid, vitamin C, vitamin D, vitamin E, biotin, zinc, iron, protein, keratin, and omega-3 fatty acids. And the bonus is that they’re also great for your general health.

• You don’t always need a supplement. Usually, you can get all the nutrients you need from eating a healthy, balanced diet rich in the vitamins and minerals listed above.

• But sometimes, supplements help. If you struggle to meet your nutritional needs or still have a vitamin deficiency, certain supplements may be worth trying.

• Act ASAP if you’ve noticed any hair loss. If you’re starting to lose your hair, don’t hesitate to make an appointment with a healthcare professional. Hair loss usually gets worse over time unless you treat it.

Reminder: not all causes of hair loss will respond to hair growth supplements. For example, male pattern hair loss has more to do with your genetics and hormones than your dietary intake, so a multivitamin won’t do much to keep that hairline from receding.

Our hair loss treatment products include FDA-approved medications, nourishing shampoos, and hair supplements formulated to prevent shedding and promote sustainable hair growth.

Worried about losing your hair? Have an online consultation for treating hair loss, or learn more about your options in our detailed guide to the best treatments for thinning hair.