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The 10 Best Vitamins for Hair Growth (Backed by Science)

Trying to figure out how to grow your hair faster? You’re not alone. Whether you’re dealing with breakage, thinning, or just want quick hair growth, the right nutrients can make a big difference. In this post, I’m sharing the best vitamins for hair growth and a few of my favorite supplements for hair growth that can help support stronger, healthier hair from the inside out.

Some people can grow long, beautiful hair effortlessly, while others spend their whole lives trying to get their hair to grow past their shoulders.

While many factors influence a person’s ability to grow long, healthy hair, I truly believe that anyone can do it, regardless of their genetics.

With that said, there isn’t a magic pill or oil that will instantly transform your hair. Although a homemade hair growth oil or DIY hair growth spray can be beneficial, they work best when used in combination with a healthy diet and lifestyle.

(This post may contain affiliate links. Read my full disclosure statement here.)

I am not a doctor and the statements on this blog have not been evaluated by the FDA. Products mentioned here are not intended to diagnose, treat, cure, or prevent any disease. Please do not ask me for medical advice. Click here to read my full disclaimer.

How Nutrition Affects Hair Growth

Nutrition plays a crucial role in hair growth. Hair is made of a protein called keratin and depends on nutrients from your diet to grow strong and healthy.

Iron and zinc help transport oxygen to the hair follicles and support cell repair.

Biotin and B vitamins are vital for keratin production and supporting the hair growth cycle.

Vitamins A, C, D, and E support everything from scalp health to collagen production and sebum (your scalp’s natural oil).

You can’t have long, healthy hair without the support of these essential vitamins and nutrients.

When it comes to the human body, hair isn’t a priority. In other words, your body doesn’t need hair to survive. So when you’re deficient in certain vitamins or minerals, your body will redirect those nutrients to essential organs—like the heart, brain, and liver—rather than to your hair.

That’s why nutritional deficiencies often show up in your hair first, leading to symptoms like shedding, breakage, slow growth, or overall thinning.

Should You Get Vitamins From Food or a Supplement?

In my opinion, real food is always the best source for vitamins and minerals. With that said, I believe it’s becoming increasingly difficult to meet our nutritional needs solely through food—especially since modern food has lost much of its original nutrient content.

Many studies suggest that some whole foods may contain fewer nutrients than they did in the past, primarily due to changes in agricultural practices.

Modern farming practices have depleted the soil of vital minerals, resulting in food that’s less nutrient-rich than it was decades ago—even when it’s fresh and organic.

Additionally, many individuals struggle to absorb nutrients from food due to low stomach acid and gut issues.

I believe many people can benefit from taking supplements, as well as following a whole-foods diet.

That said, I’m not a fan of synthetic vitamins and prefer whole-food supplements instead, and here’s why.

You never find vitamins and minerals in isolation in nature. What I mean by that is there are no whole foods that contain only zinc or only magnesium.

Whole foods contain an abundance of vitamins, minerals, and enzymes.

Every vitamin and mineral requires the support of other nutrients—including vitamins, minerals, and enzymes—to be properly metabolized and utilized by the body.

Whole food supplements come from actual food, so they contain all the necessary cofactors to be used and absorbed effectively.

You can read this article to learn more about the dangers of synthetic supplements and why whole food supplements are best.

I believe the best way to ensure you’re getting the vitamins and minerals your body needs is by eating a nutrient-dense, balanced diet and using whole food supplements to fill in any nutritional gaps.

Below, I’ll be sharing the best vitamins for hair growth—along with the top food sources and supplements for each one.

You can also read this article, The Best Foods for Hair Growth, to download a free printable hair growth meal plan and grocery shopping list.

The Best Vitamins for Hair Growth

Below are the best vitamins for hair growth. Please remember, this is not medical advice. It’s just for informational purposes only. Not everyone needs to take a supplement.

You should do your own research and consult your doctor to figure out which supplements are best for you to take.

Fat soluble vitamins like A and E are stored in the fatty tissue and liver. While storage is beneficial, it also means that excessive intake of fat soluble vitamins, particularly through supplements, can lead to toxicity, as the body cannot easily eliminate the excess. 

Water-soluble vitamins like B and C pose less risk since they are easily excreted in urine.

So please keep that in mind. You can read this article to learn more about the dangers of taking too many supplements.

Additionally, I’ve also included key minerals, since they play an important role in hair growth—plus a few additional supplements that, while not technically vitamins or minerals, can still be incredibly beneficial for hair health.

And for those of you who like to see the evidence, I’ve also linked scientific studies below.

Vitamin E

Vitamin E helps widen blood vessels and improve blood flow, which means more oxygen and nutrients are delivered to your hair follicles, which is essential for growth.

Vitamin E also helps neutralize free radicals that can damage hair follicles and lead to hair thinning or shedding.

The best food sources of vitamin E are avocados, sunflower seeds, almonds, and mangoes.

This is the vitamin E supplement I use and recommend. You can use the code HAPPYHEART to get 15% off.

PUFA Protect uses natural vitamin E derived from sunflower oil, not soy, and features a mix of tocopherols.

It contains the full range of vitamin E types found in whole foods—alpha, beta, gamma, and delta—for better antioxidant synergy.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3819075/

Retinol (Vitamin A)

Vitamin A helps your skin glands produce sebum, the natural oil that keeps your scalp moisturized and healthy. A well-hydrated scalp supports stronger, shinier hair.

It’s essential for the growth and development of cells, including those in hair follicles. Without enough vitamin A, hair may grow more slowly or become dry and brittle.

That said, excessive intake can cause hair loss. High doses—especially from supplements or synthetic retinol—can lead to toxicity, which is linked to hair thinning or shedding.

Getting vitamin A from food is the safest option, but it’s not always easy these days—many of the foods naturally high in vitamin A just aren’t eaten as often as they used to be.

True, bioavailable vitamin A (retinol) is found in animal-based foods like beef liver, cod liver oil, grass-fed beef, egg yolks, and grass-fed dairy. 

Foods like sweet potatoes and carrots are often thought to be rich in vitamin A, but that’s not entirely accurate. They contain beta-carotene—a precursor to retinol—which must be converted into retinol in the body.

Unfortunately, this conversion is often inefficient, so you might not be getting as much usable vitamin A as you think.

I personally believe vitamin A deficiency is much more common than we think and that many people can benefit from supplementation.

My favorite source of retinol from whole food supplements is cod liver oil.

The only cod liver oil I take and recommend is Rosita’s extra virgin cod liver oil.

Most commercial cod liver oils undergo extensive processing with heat, which destroys the naturally occurring vitamins A and D and damages the fragile omega-3 fatty acids.

To make up for the loss of vitamins and nutrients, most cod liver oil producers will add synthetic vitamins to their cod liver oil.  

Rosita is in complete control of the entire process from fish to bottle, giving you the most precious and nutritional cod liver oil on the market.

You can buy it here.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC9324272/

Vitamin C

Vitamin C is essential for making collagen, a protein that strengthens hair strands and supports the structure of hair follicles.

As a powerful antioxidant, vitamin C helps protect hair follicles from oxidative stress caused by free radicals, which can weaken hair and slow growth.

The best food sources of vitamin C are strawberries, oranges, acerola cherries, kale, and cantaloupe.

This is my favorite vitamin C supplement. It comes in powder or capsule form, and it is made from fruits and berries.

Scientific Study: https://pubmed.ncbi.nlm.nih.gov/16406749/

Zinc

Zinc helps your body grow and repair tissue—including the cells that make up your hair follicles. It’s vital for maintaining the structure and strength of each strand.

Low zinc levels have been associated with hair loss, especially telogen effluvium (excessive hair shedding). Supplementing can help restore hair thickness in individuals with a deficiency.

The best food sources of zinc are oysters, grass-fed beef, pumpkin seeds, and eggs.

My favorite whole food zinc supplement is OysterMax. It is made from oyster extract.

I’ve tried other oyster extract supplements, and in my opinion, they are not as effective as OysterMax. The company is based in Ireland, and shipping can take a while, but in my opinion, the wait is worth it.

This supplement can also have a major positive effect on your libido, so proceed with caution 🙂

You can use the code happyheart to receive 10% off your purchase!

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC2861201/

Iron

Iron is essential for healthy hair growth. It helps your body produce hemoglobin, a protein in red blood cells that carries oxygen to tissues—including your scalp and hair follicles.

Without sufficient oxygen, follicles can weaken, which slows growth or even leads to shedding.

Low iron levels can cause more hair to move from the growth phase (anagen) into the shedding phase (telogen), leading to visible thinning or excessive hair loss.

The best food sources for iron are grass-fed beef, chicken, and oysters.

If you want to increase your iron intake with supplements, I recommend taking supplements made from beef liver or spleen.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3678013/

B Vitamins

B vitamins are essential for hair growth. Biotin (B7) promotes keratin production and strengthens hair strands.

Vitamin B12 helps produce red blood cells, which deliver oxygen to the scalp and hair follicles.

B5 supports hair follicle nourishment and helps prevent hair thinning.

The best food sources for B-vitamins include eggs, sweet potatoes, fish, beef, chicken, avocados, bananas, and leafy greens.

This is my favorite all-natural, food-based B-vitamin.

The B vitamins are produced using organic vegetables, fruits, and probiotics, mimicking the natural occurrence of vitamins in food.

It contains all eight essential B vitamins in whole-food, fermented, and bioavailable forms. It’s a complete and natural B-complex supplement.

It also includes cofactors like choline, inositol, and PABA, which support nutrient absorption and utilization—exactly as they’d appear in nature.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/

Vitamin D

Vitamin D helps activate dormant hair follicles, encouraging them to enter the growth phase (anagen) of the hair cycle.

It also helps decrease inflammation and supports skin barrier function, promoting a healthy environment for hair growth.

The best food sources for vitamin D are eggs and fatty fish.

Unfortunately, there aren’t any whole-food vitamin D supplements I would recommend other than cod liver oil, which doesn’t contain a significant amount of vitamin D.

The absolute best natural source of vitamin D is the sun.

The sun helps your skin produce vitamin D3 naturally through a UVB-induced conversion of cholesterol—making it one of the most effective and free ways to keep healthy vitamin D levels.

I highly recommend reading the articles below to learn more about the sun’s health benefits and how to practice safe sun exposure.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/

Colostrum

Colostrum naturally contains high levels of insulin-like growth factor 1 (IGF-1), which may help activate hair follicles and support the growth phase of the hair cycle.

It also helps support a healthy gut, which leads to better nutrient absorption. Colostrum can help heal and seal the gut lining, potentially improving how your body absorbs key hair nutrients like iron, biotin, and B vitamins.

Colostrum isn’t present in typical foods—it’s a special substance made solely by mammals during the first 24 to 72 hours after birth.

So, supplement form is really your only option!

I really like Armra colostrum and Cowboy colostrum.

Scientific Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC8960251/

Collagen

Collagen is beneficial for hair growth, especially in strengthening hair, supporting follicle health, and improving overall scalp condition.

It is rich in proline, glycine, and hydroxyproline—amino acids your body uses to make keratin, the primary protein that hair is composed of.

Collagen also helps strengthen the dermis, which is the layer of skin that contains hair follicles. A healthy, elastic scalp provides the ideal environment for strong and long-lasting hair growth.

Bone broth, gelatin gummies, and cuts of meat like chicken skin, fish skin, and cartilage are all excellent sources of collagen.

Collagen peptides are a great way to supplement collagen.

I highly recommend Perfect Supplements collagen peptides!

Scientific Study: https://www.sciencedirect.com/science/article/pii/S1756464624001269

MSM

MSM is a natural sulfur-based powder commonly used as a supplement to promote hair growth.

MSM stands for methylsulfonylmethane, and it is an essential component for keratin, collagen, and elastin—proteins that comprise your hair, skin, nails, and connective tissue.

Some studies and anecdotal evidence suggest MSM may help extend the anagen (growth) phase of hair follicles, potentially resulting in longer, thicker hair over time.

You can find very small amounts of methylsulfonylmethane in cruciferous vegetables, legumes, fruits, and raw milk and dairy products.

However, MSM is very sensitive to heat and processing, so cooking or pasteurization often destroys much of the MSM naturally found in food.

So, unfortunately, diet alone usually won’t supply enough MSM to make a significant difference in hair growth.

You’ll get the most benefit from MSM by supplementing with it. I personally use and love this MSM supplement—I’ve been taking it for years.

Scientific Study: There has not been enough research into MSM and hair growth to link a study.

Final Thoughts

I really hope this article about the best vitamins for hair growth helps you to grow longer hair fast!

I also recommend reading the article Best Essential Oils for Hair Growth & Thickness and 10 Natural Ways to Grow Your Hair Faster to discover more ways to grow your hair long and beautiful.

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