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Best Vitamins for Hair Growth

07/24/26Swanson Staff

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Best Vitamins for Hair Growth

 

Strong, healthy hair starts with consistent nutrition. Hair follicles are highly active tissues, and when nutrient gaps appear, the body may prioritize other systems over hair growth. Below are the most researched vitamins and nutrients that support healthy hair.

Key Takeaways

  • Hair follicles need consistent nutritional support.
  • The most well-researched nutrients for this benefit include vitamins B7 (biotin), B9 (folate), C, D, and E, the minerals iron and zinc, and collagen.
  • Lab testing is recommended for identifying any nutrients you may be low in.
  • High levels of supplemental biotin (ex: 5 mg/day) may interact with certain lab results,1 so be sure to discuss this with your doctor first.

 

Key Terms

  • The hair growth cycle: a series of phases each hair follicle moves through over several months. These phases are known as anagen (growth), catagen (transition), telogen (resting), and exogen (shedding).
  • Keratin: a fibrous structural protein that serves as the primary component of your hair, nails, and skin.
  • Collagen: a structural protein that supports strong muscles, skin, and bone tissues (including ligaments and tendons).
  • Biotin (vitamin B7): an essential water-soluble nutrient that helps the body produce keratin for healthy hair, skin, and nails.
  • Folate (vitamin B9): an essential water-soluble nutrient that supports DNA creation, healthy cell growth, and red blood cell production.

 

Why Nutrition Affects Your Hair

Hair follicles are among the fastest-growing tissues in the body, and they rely on steady nutrient support. If certain gaps appear in your diet or daily intake, the body will quickly prioritize other tissues or systems, meaning that the follicles may be among the first to show signs of low nutrition. The effects, such as slowed hair growth or thinning, can appear within weeks to months after a nutritional shift. For this reason, consistent nutrient intake over time matters more than short-term supplementation, as results can take up to a year to become fully apparent. Talk to your doctor about blood testing for vitamin D, iron/ferritin, and zinc as the most direct way to identify gaps that may exist in your nutrition.

 

The Best Vitamins and Nutrients for Hair Growth

Here’s our short list of the best vitamins and other nutrients to support healthy hair growth.

Biotin

Also called vitamin B7, biotin helps the body produce keratin, the essential building block of healthy hair and nails.2 If supplementing with biotin, talk to your doctor before certain lab work as it may interfere with some lab results.1

Vitamin D

Vitamin D is recognized for its many health benefits, but is frequently lacking in modern diets, with approximately 35% of adults in the US considered to be deficient.3 Low vitamin D levels have been associated with concerns about hair loss given its association with promoting the growth phase as well as increased shedding.4,5 A blood test can determine whether supplemental vitamin D may be helpful. Learn more in How to Get More Vitamin D.

Vitamin C

Vitamin C supports collagen production, which is an essential part of healthy skin, scalp, and hair.6 It also provides antioxidant defense against free radicals,6 and helps the body absorb iron, a mineral linked to hair health.7,8 Discover more in Benefits of Vitamin C and the Best Vitamin C Supplements to Try.

Iron

Iron supports red blood cell production and oxygen delivery throughout the body, including to the scalp and follicles.9 Low iron/ferritin levels have been linked to hair shedding concerns, particularly among women, though more research is needed.7,10 Test baseline iron levels before supplementing.

Collagen

Hydrolyzed collagen peptides provide the proline and glycine amino acids necessary for keratin production. Some who have experienced hair loss report stronger- and thicker-feeling hair after taking collagen supplements over time.9 Because natural collagen production declines steadily over time,10 a collagen supplement can be a positive part of a healthy aging routine.

Zinc

Low zinc levels have been associated with hair thinning and shedding. Zinc supports the hair growth phase, follicle recovery, and skin tissue health.11,12 Because the body doesn’t produce or store zinc, consistent intake matters. If supplementation is needed, adults are generally advised to stay within 8–11 mg per day,12 as too much zinc can interfere with other minerals.

Folate

Folate (vitamin B9) supports healthy cell division, tissue growth, red blood cell production, and tissue oxygenation.13,14 These benefits can support healthy follicles. Folate is found in food, although getting optimal amounts daily may be challenging. Folate supplements are available, with recommended daily amounts at 400 mcg for adults, and between 400-800 mcg per day for those who are pregnant.14

Vitamin E

Vitamin E is a fat-soluble nutrient that helps protect the body’s cells, including the hair follicles, from oxidative stress.15 Research indicates a connection between hair loss or thinning and higher levels of oxidative stress in the scalp.16 In one placebo-controlled study involving 38 healthy male and female adults with hair loss, supplementing with tocotrienols (active constituents of vitamin E) over the course of eight months noticeably improved hair coverage and density, likely due to its antioxidant effects on scalp health.16 Learn more about this vitamin in The Health Benefits of Vitamin E.

 

Building a Hair-Supportive Supplement Routine

A hair health routine doesn’t necessarily mean having to include every nutrient discussed here. Focus on your individual needs (perhaps through blood testing) and then stick to a regimen. A quality multivitamin may help fill any gaps and a collagen supplement may deliver additional support. Remember that the hair follicle operates in a cycle, so be prepared to wait 3-6 months before seeing noticeable results. Check out Swanson’s many multivitamin supplement options to get started.

 

Frequently Asked Questions

  • What’s the best vitamin for hair growth?
    There’s no single vitamin that works best for hair growth, as individual needs vary. Vitamin D deficiency is common,3 and biotin is often considered for hair support. If you’re concerned about hair loss or thinning, ask your doctor.
  • What vitamin deficiency causes hair shedding?
    Low vitamin D, iron, or zinc may be contributing factors, but stress, hormonal changes, or medications can also play a role. Talk to your doctor to determine which changes or supplements might be right for you.
  • Which vitamins promote faster hair growth?
    No single nutrient can force the natural hair cycle to occur faster than it otherwise would. However, vitamins C, D, E, and members of the B family, along with minerals like iron or zinc, can support healthy functioning of the follicle through all its phases.

Conclusion

Healthy hair grows from the inside out, so adequate levels of key nutrients can encourage naturally vibrant hair. Start with a quality multivitamin and consider blood testing key nutrients to better understand your baseline levels. Swanson offers science-backed supplements like Whole Food Multivitamins and targeted hair growth supplements designed to provide you with the foundation you need to look and feel your best!

 

Swanson

 

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

Sources

  1. Rosner, I., Rogers, E., Maddrey, A., & Goldberg, D. M. (2019). Clinically significant lab errors due to vitamin B7 (biotin) supplementation: A case report following a recent FDA warning. Cureus, 11(8), e5470.
  2. Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A review of the use of biotin for hair loss. Skin Appendage Disorders, 3(3), 166–169.
  3. Cleveland Clinic. (2022, August 2). Vitamin D deficiency: Causes, symptoms & treatment. Retrieved July 2026, from my.clevelandclinic.org
  4. Saini, K., & Mysore, V. (2021). Role of vitamin D in hair loss: A short review. Journal of Cosmetic Dermatology, 20(11), 3407–3414.
  5. Gerkowicz, A., Chyl-Surdacka, K., Krasowska, D., & Chodorowska, G. (2017). The role of vitamin D in non-scarring alopecia. International Journal of Molecular Sciences, 18(12), 2653.
  6. Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866.
  7. Park, S. Y., Na, S. Y., Kim, J. H., Cho, S., & Lee, J. H. (2013). Iron plays a certain role in patterned hair loss. Journal of Korean Medical Science, 28(6), 934–938.
  8. Fisher, J. (2024, April 22). Vitamins, minerals, and hair loss: Is there a connection? Harvard Health Publishing. Retrieved July 2026.
  9. National Library of Medicine. (2024, June 24). Iron. MedlinePlus. Retrieved July 2026.
  10. Al-Atif, H. (2022). Collagen supplements for aging and wrinkles: A paradigm shift in the field of dermatology and cosmetics. Dermatology Practical & Conceptual, 12(1), e2022018.
  11. Park, H., Kim, C. W., Kim, S. S., & Park, C. W. (2009). The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Annals of Dermatology, 21(2), 142–146.
  12. Al-Khafaji, Z., Brito, S., & Bin, B.-H. (2022). Zinc and zinc transporters in dermatology. International Journal of Molecular Sciences, 23(24), 16165.
  13. Abe, Y. (2026, February 10). Collagen peptides for women: Hair, skin, and nail care. Ubie. Retrieved July 2026.
  14. Lin, S., Yang, C.-C., Hsu, Y.-C., & Lee, J.-Y. (2023). Diagnosis and treatment of female alopecia: Focusing on the iron deficiency-related alopecia. Tzu Chi Medical Journal, 35(4), 322–328.
  15. Rizvi, S., Raza, S. T., Ahmed, F., Ahmad, A., Abbas, S., & Mahdi, F. (2014). The role of vitamin E in human health and some diseases. Sultan Qaboos University Medical Journal, 14(2), e157–e165.
  16. Beoy, L. A., Woei, W. J., & Hay, Y. K. (2010). Effects of tocotrienol supplementation on hair growth in human volunteers. Tropical Life Sciences Research, 21(2), 91–99.
  17. Martin-Biggers, J., & Barbosa Bueno de Campos, M. E. (2024). A randomized, placebo-controlled clinical study evaluating a dietary supplement for hair growth. Journal of Clinical and Aesthetic Dermatology, 17(11), 34–38.
  18. Mayo Clinic. (2025). Folate. Retrieved July 2026.

 

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