These Vitamins and Supplements Actually Help Your Hair Grow Longer

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So you’ve noticed that your hair could use a little extra TLC. Maybe your tresses are sparse, or falling flat, or it’s taking forever to grow out your current style. Whatever your worry, vitamins for hair growth could be just what you need to bring the life back into your strands.

“Hair growth supplements are helpful for anyone who is experiencing hair loss, hair thinning, or for those who just want thicker or longer hair,” says Dendy Engelman, M.D., board-certified dermatologic surgeon.

Meet the Experts: Dendy Engelman, M.D., board-certified dermatologic surgeon in New York City; Suzanne Friedler, M.D., board-certified dermatologist with Advanced Dermatology PC and clinical instructor of dermatology at Mt. Sinai Medical Center in NYC; Debra Jaliman, M.D., a board-certified dermatologist in New York City and the author of Skin Rules; and others.

But there may be more serious reasons for hair loss or hair thinning at play. So, it’s important you speak with a dermatologist to assess any changes in your hair, Joshua Zeichner, M.D., director of cosmetic and clinical research at the Icahn School of Medicine at Mount Sinai, explains.

“We know that certain conditions like nutritional or vitamin deficiencies are associated with thinning hair—for example, in anemia and vitamin D deficiency, patients may notice hair loss,” he says. Always check with your medical provider if you’re concerned about any underlying conditions that could be the cause behind your lackluster strands.

Now that you have the basics down, here are the most effective vitamins and supplements that will help you grow healthier, shinier hair—dermatologist approved!

Hair Growth Nutraceutical

Dr. Engelman favors this supplement to target hair thinning. “This uses highly concentrated botanicals to address every stage of the growth cycle,” she says, such as vitamin E, ashwagandha (a type of herb), anti-inflammatory biocurcumin, and others. “It has excellent clinical studies to support its efficacy. I recommend it daily to my patients.”

One peer-reviewed study (which was funded by Nutrafol) published in the Journal of Drugs in Dermatology, found that women who said their hair was thinning reported improved growth and thickness after taking it for six months. The researchers also found an increase in hair density after three months.

Biotin

This B vitamin is an ingredient in many different hair supplements—for good reason. “Biotin is a water-soluble vitamin that supports the growth of hair, skin, and nails by helping to break down fats and carbohydrates,” says Dr. Engelman. Run low and you may notice your hair is weak, or you may start to lose it.

You can expect the vitamin to increase the speed of hair growth, but it won’t increase thickness, she says. However, it is far cheaper than other supplements, making it a good starting point. For one good biotin supplement, Debra Jaliman, M.D., a board-certified dermatologist in New York City and the author of Skin Rules, recommends Nature’s Bounty Biotin.

Multivitamin Plus Beauty

Enriched with biotin, vitamins C and E, as well as other must-have nutrients like zinc and folate, these gummies not only claim to improve the look and growth of hair, but reviewers rave about the noticeable difference it makes in brittle nails, too.“This stuff enhances my curl pattern and puts a stop to breakage and split ends and knots,” one happy Amazon reviewer wrote. “I’ve noticed that my hair is thicker and a little longer, too.”

Hair Strong Gummies

Biotin, zinc, B12, PABA, and folic acid are all packed into these adorable little chews. They’re vegan and free of synthetic colors and artificial sweeteners. The chews are clinically proven to result in improvements in hair growth. All you have to do is take two gummies a day and let the vitamins get to work. “I have noticed my hair is stronger, and I lose way less each day during styling,” said one reviewer.

Hair Growth Supplements

Containing a marine complex, as well as biotin, zinc, vitamin C, iron, and horsetail extract, Viviscal “uses vitamins to extend the anagen (growth) phase of the hair growth cycle,” says Dr. Engelman. In a 2015 study published in Dermatology Research and Practice found that after 90 days, adult women taking Viviscal had an increase in hair volume and lost significantly fewer hairs after washing compared to a placebo.

Nature Made Multi For Her

A good basic multivitamin can go a long way in encouraging hair growth, says Dr. Friedler. That’s because multis contain your mane needs: biotin, vitamins C and D, zinc, and iron. This one from Nature Made is well-priced, is USP-verified for safety, and is in a softgel form, making it easy to swallow.

KeraViatin Hair & Scalp Health Supplements

This supplement packs a range of B vitamins to help the body break down nutrients to nourish hair growth, plus zinc, antioxidant curcuminoids, and amino acids like L-cysteine. “Cystine (which is formed by two cysteine molecules) is an amino acid, which is a protein building block that helps to maintain the structure of proteins in the body—and is one of the most crucial amino acids for hair growth,” says Dr. Jaliman.

Prenatal 1 Multivitamin

Whether you’re pregnant or not (and even if you don’t intend to be!), your hair can benefit from a prenatal, says Suzanne Friedler, M.D., board-certified dermatologist with Advanced Dermatology PC and clinical instructor of dermatology at Mt. Sinai Medical Center in NYC. “A prenatal vitamin has the nutrients you need to support hair growth in high enough concentrations,” she says. Prenatals are specifically often packed with iron. “Many of my patients whose hair is thinning are missing iron,” she says. The beauty of this One A Day is that it contains biotin as well as iron—28 mg (156% of your daily need).

Thick & Full Supplements

This supplement contains pea sprout extract to promote thicker hair and prevent shedding. Biotin helps speed growth, while the multivitamin complex protects your scalp, resulting in healthier and faster hair growth, per the brand. To top it off, you can refill you jar for a more sustainable packaging option. One shopper who’s been using the product for about six months said, “[I] have had some new hair growth up around my temple area and my hair feels and looks thicker.”

Vitamin D3 Gummies

Telogen effluvium (TE) is the medical term for when you shed more hair than normal. It often shows up a few months after a stressful event, like childbirth or significant psychological stress. That’s where vitamin D comes in. “The number one vitamin that’s not respected enough as a serious cause of hair not growing back in TE is a vitamin D deficiency,” says Sapna Palep, M.D., founder of Spring Street Dermatology in New York City.

Vitamin D is involved in the production of new hair follicles, so Dr. Palep recommends taking a hair growth vitamin (her pick is Nutrafol) and then supplementing with additional D. These berry flavored gummies from Nordic Naturals provide 1,000 IU of vitamin D3 (an easily absorbable form of vitamin D) in each serving.

Essential for Women 18+

People like Ritual’s multi because it’s vegan, GMO-free, and leaves out dyes and fillers. What’s more, this one is packed with nine specially chosen nutrients designed to fill common shortfalls while not giving you more than you need.

Most importantly for hair, it contains vitamin D3 (2,000 IU) and iron (8 mg, which is 44% of your daily need), the two nutrients that Dr. Friedler flags as two of the more fairly common culprits of thinning. Conveniently, Ritual is a subscription vitamin service—so you never have to worry about running out (and you may be more likely to take them).

SuperHair Daily Hair Nutrition

This supplement combines the practicality of a multivitamin with vitamins A, B, C, D, E, and K, plus ashwagandha and ginseng, adaptogenic herbs that help buffer your body’s stress response. Since stress is implicated in hair thinning and loss, these may help you hold onto the strands you have. Happy users say that they notice they lose less hair in the shower and benefit from noticeable hair regrowth.

How to choose a vitamin for hair growth

If you’ve ever tried to shop for a hair growth supplement, you know there are tons of bottles to wade through. “That’s why it’s best to read labels and check for ingredients we really want,” says Dr. Jaliman. Dietary supplements aren’t regulated the same way as drugs are by the Food and Drug Administration, so it’s important to scan the ingredients carefully. And, you should always talk to your doctor before taking one to ensure it won’t interact with any medications you’re taking. Below are some more tips to keep in mind when choosing the right vitamin for hair growth for you:

Find out if you have any nutritional deficiencies: Hair thinning and hair loss is typically caused by a deficiency of certain vitamins, iron, or biotin. Blood work can determine if you have any nutritional deficiencies, and your doctor can suggest dietary changes or recommend which vitamins you should be taking.

Get your hormone levels checked: Polycystic ovarian syndrome (PCOS) is a health condition that can cause female patterned hair loss. If you have other symptoms pointing to PCOS, such as an irregular menstrual cycle, acne, hirsutism, or weight gain, take a visit to the gynecologist or an endocrinologist. They can diagnose you with PCOS and prescribe medications or vitamins to balance your hormone levels.

What ingredients to look for

Daily multivitamins are beneficial for general health and wellness purposes, but look closely at the active ingredients for vitamins or minerals that support healthy hair growth. Ife J. Rodney, M.D., founding director of Eternal Dermatology Aesthetics and professor of dermatology at Howard University and George Washington University, recommends looking for a vitamin for hair growth that contains the following ingredients:

• Biotin (Vitamin B7). This is a water-soluble vitamin that helps with the production of keratin, which is a protein that makes up your hair, skin, and nails. “While it primarily helps with nail growth, there may be some overlap to hair growth,” Dr. Rodney says.

• Vitamin C. This vitamin helps with the production of collagen, a protein that can help strengthen skin at your hair roots, and, ultimately, keratin in the body. “Both are important for hair's elasticity, strength, and luster,” says Dr. Rodney.

• Zinc. This “helps to boost overall immunity,” Dr. Rodney says. Other top-notch nutrients to look for include vitamin A, other B vitamins, omega-3 fats, selenium, magnesium, says Dr. Engelman.

How do vitamins for hair growth work?

When you take an oral supplement, it is absorbed in the bloodstream where it nourishes all cells, including your hair follicles. Just know that vitamins for hair growth work in more of an indirect process.“In terms of vitamins, there are few, if any that specifically target hair growth,” says Dr. Rodney. However, she adds, some vitamins benefit “overall health, which can ultimately impact hair growth.”

“We know that certain conditions like nutritional or vitamin deficiencies are associated with thinning hair—for example, in anemia and vitamin D deficiency, patients may notice hair loss,” Dr. Zeichner says. “So we always want to make sure if vitamin D and iron levels are where they should be.” Basically, if your health or vitamin intake isn’t as good as it should be, your body will focus on that and potentially shuttle hair-healthy vitamins away from your strands.

Why is my hair thinning?

Genetics play a large role in the thickness of hair and hair thinning is common as you age, but sudden or extreme hair loss can point to signs of an underlying health condition, hormonal imbalance, autoimmune conditions, or a nutritional deficiency.

“Androgenetic alopecia (a.k.a hormonal thinning) and telogen effluvium are two of the most common causes I see in my practice,” says Blair Murphy-Rose, M.D., F.A.A.D., board-certified cosmetic, medical, and surgical dermatologist at Laser & Skin Surgery Center of New York. “Others include nutritional deficiencies like iron deficiency or vitamin D deficiency, underlying medical conditions like a thyroid disorder, and then there are many inflammatory skin conditions that can lead to hair loss.”

Beyond genetics and internal health conditions, hair thinning can also be caused by lifestyle practices. Heat damage from curling irons and straighteners can cause hair shedding, says Vivian Bucay, M.D., F.A.A.D., board-certified dermatologist at Bucay Center for Dermatology and Aesthetics. She adds that hairstyling practices such as chemical straightening or tight braiding can also contribute to hair thinning.

Are hair growth vitamins and supplements safe?

“For most people, trying a hair growth supplement won’t hurt and it can help, so you can start at your first sign of hair thinning,” Dr. Murphy-Rose says, but advises seeing a dermatologist to help make a diagnosis of the root of the problem contributing to your hair thinning.

Dr. Bucay recommends supplements that have been specifically tested for safety and efficacy to avoid any problems. “There are countless supplements touted for hair growth, but only a very few of the available formulations that contain a combination of vitamins and minerals have undergone rigorous testing to prove that they work,” Dr. Bucay says.

According to Mount Sinai Hospital, there are risks for having too much iron, calcium, vitamin D, and vitamin A, so it’s best to consult your doctor first and only take supplements if you have lower levels or a deficiency of a certain vitamin.

If you decide not to go the supplement route, there are plenty of foods for hair growth that you can add to your diet to benefit your tresses. Also, see our favorite hair growth shampoos and oils that you can easily add to your hair care regimen.

When to see a doctor for hair loss

If you try the supplement route, you’ll want to give it a little time to work. “If you are using at home supplements already and they are not helping after a month or so, it may be time to touch base with your dermatologist to make sure you are using the right products for your hair needs,” Dr. Zeichner says.

It’s best to see a doctor when the supplements aren’t helping, your hair loss began out of nowhere, or it feels like you’re shedding abnormal amounts of hair. “Sudden unexplained hair loss should prompt a visit to the dermatologist to rule out certain conditions such as alopecia areata (autoimmune) or even an autoimmune cause such as thyroid disease or systemic lupus,” Dr. Bucay says. “Once the cause of hair loss has been established, then a dermatologist can offer advice regarding prescription and nonprescription options for treatment.”

A doctor can also order a blood test to check for any underlying nutritional deficiencies or hormonal imbalances, which can help you decide a more direct treatment plan.

How we chose the best vitamins for hair growth

We consulted Vivian Bucay, M.D., F.A.A.D., board-certified dermatologist at Bucay Center for Dermatology and Aesthetics; Dendy Engelman, M.D., board-certified dermatologic surgeon in New York City; Suzanne Friedler, M.D., board-certified dermatologist with Advanced Dermatology PC and clinical instructor of dermatology at Mt. Sinai Medical Center in NYC; Debra Jaliman, M.D., a board-certified dermatologist in New York City and the author of Skin Rules; Blair Murphy-Rose, M.D., F.A.A.D., board-certified cosmetic, medical, and surgical dermatologist at Laser & Skin Surgery Center of New York; Sapna Palep, M.D., founder of Spring Street Dermatology in New York City; Ife J. Rodney, M.D., founding director of Eternal Dermatology Aesthetics and professor of dermatology at Howard University and George Washington University; and Joshua Zeichner, M.D., director of cosmetic and clinical research at the Icahn School of Medicine at Mount Sinai. Additionally, we conducted our own research and sifted through online reviews to pick the best options.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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