Hair Vitamins and Supplements: What Are They and Do They Work?

If you got a dollar for every time a celebrity promoted hair supplements, you’d be rich! But do hair vitamins work? Are they really the secret to boosting hair health?

So many supplements claim to come with incredible health (and hair) benefits, but is there science to back up the promises or are influencers just blessed with good genes? 

Short answer: It’s probably a bit of both. 

Curious about which vitamins are really good for hair growth? We’ve got you covered. In this article, we dive into the different types of hair vitamins and supplements, including those with real science to back them up.

Hair vitamins are specially formulated supplements containing vitamins, minerals, and other ingredients that can help support your hair’s health and growth. They usually come in tablet or capsule form, either as single vitamin supplements or multivitamin supplements.

Micronutrients (AKA vitamins and minerals) play a vital (but not clearly understood) role in healthy hair follicle development and immune cell function.

Certain nutrient deficiencies can increase your risk of developing hair loss (AKA alopecia) — and may even limit the effectiveness of some treatments. 

Before we get into the nitty gritty of hair loss vitamins, let’s get one thing clear: In almost all cases, hair vitamins alone won’t stop hair loss.

Hair loss can happen due to various factors, from genetics and poor diet to underlying medical conditions like thyroid disorders or hormonal imbalances. It’s important to figure out the root cause, before relying on a supplement to restore healthy, flowing locks. 

Remember the Pantene^® commercials of the 90s? The models always had lush, thick, mega-shiny strands. While genetics play a huge role in what your hair looks like, a balanced diet can help support your best healthy hair.

If you’re dealing with thinning hair or extreme dryness and brittleness, consider speaking with a board-certified dermatologist or healthcare provider. They’ll ask about your medical history and dietary habits, and if necessary, order blood tests to check for nutrient deficiencies.

In terms of what vitamins may help hair growth, some common hair growth supplement ingredients include: 

• Iron. This essential mineral is actually the most common nutritional deficiency in the world. Iron deficiency, particularly when it progresses to anemia, has been linked to hair loss. 

• Vitamin D. The sunshine vitamin is necessary for bone growth, has anti-inflammatory effects, and supports immune system function. It may also play a role in hair growth.

• Vitamin E. Also known as tocopherol, vitamin E’s role in hair health has to do with its antioxidant and anti-inflammatory properties, which may help promote healthy hair growth. 

• Biotin. This superstar B vitamin, also known as vitamin B7, is the queen bee of hair supplements. Biotin has gained popularity due to its alleged benefits for promoting thicker, healthier hair. 

• Saw palmetto. This botanical extract is a staple in folk medicine, partly because of its purported antiandrogenic effects. Some research has linked it to hair loss improvement.

• Zinc. This essential mineral plays a role in many biological processes including  immune function and protein synthesis. There’s also a potential link between low zinc levels and certain types of hair loss.

Do hair vitamins work? Yes, supplements may help with hair growth, but only if you have a deficiency. 

Friendly reminder: A healthy diet covers most of your nutritional needs. Learn which foods for healthy hair you might want to consider adding to Sunday meal prep. 

While research is limited, some findings suggest these are some of the best hair growth vitamins and supplements:

Iron 

Experts don’t know exactly how, but some evidence suggests iron deficiency may contribute to hair loss. 

A 2018 review notes older research that found a link between iron deficiency and various forms of hair loss, including androgenic alopecia, telogen effluvium, and alopecia areata. However, there’s still some debate over this link, especially for alopecia areata and androgenic alopecia.  

There are only a few studies that look at the efficacy of iron supplementation for hair loss. However, healthcare professionals often recommend iron supplementation for people with iron deficiency. And improving iron levels may help support overall hair health in these cases.

Another important tidbit: Vitamin C helps with iron absorption, so it’s not a bad idea to take the two together if you’re iron-deficient. Although studies are lacking, taking vitamin C may also promote hair health due to its antioxidant effects.

Note that you may be at higher risk for iron deficiency if you’re vegan or vegetarian.

Vitamin D 

Some research suggests a link between low vitamin D levels and conditions like female pattern hair loss, telogen effluvium, and alopecia areata, which occurs when the immune system attacks healthy hair follicles.

Vitamin D deficiency is pretty common in the United States, affecting roughly 25 percent of adults. Your healthcare provider can easily test to see if your vitamin D level falls within the norm.

Vitamin E

Vitamin E, a potent antioxidant, protects cells from oxidative stress. In the U.S., deficiency is rare and typically results from fat malabsorption rather than inadequate dietary intake.

One small study looked at 21 participants suffering from hair loss who received supplementation with tocotrienol, a member of the vitamin E family. Participants taking vitamin E supplements saw a significant increase in hair number compared to the placebo group. 

Biotin

This popular B vitamin is a key nutrient in maintaining nail and hair health, and there’s a link between biotin deficiency and hair loss. 

Biotin supplementation can’t hurt. But according to research, you’ll probably only see the benefits if you have a biotin deficiency — which is pretty rare. 

If you’re interested in adding biotin supplements to your hair care regimen, try our biotin gummy multivitamins. They contain hair-healthy nutrients including vitamins B6, vitamin B12, vitamin D, and folic acid.

Saw Palmetto

Saw palmetto may help with hair regrowth. A systematic review of studies involving supplements containing saw palmetto found that some people experienced positive outcomes — including one study reporting that 83% of participants noted increased hair density.

Zinc

Whether or not zinc supplementation may help with hair loss is a bit up in the air, with mixed findings from studies.

A 2018 review notes that an older study found no improvement of alopecia areata following zinc supplementation. Meanwhile, a small 2009 study found improvement in nine out of 16 participants with alopecia areata who took zinc supplements.

Should you take supplements? For the most part, they’re pretty safe. And if you’re losing hair, we get wanting to try everything to fix things. 

But it’s important to keep in mind that the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements like it does actual medications, meaning there’s a lot less scrutiny over supplement ingredients and potential additives.

Some ingredients in these supplements do have side effects and may potentially interact with other medications. And ultimately, if you’re concerned about hair thinning or hair breakage, you’ll want to consider the root causes of your hair loss.

For these reasons, it’s always best to consult with a healthcare or dermatology professional. 

Depending on underlying factors, they may recommend one of the following research-backed hair loss treatments: 

• Minoxidil drops. Commonly sold under the brand name Rogaine^®, this easy-to-apply topical solution is the only FDA-approved hair loss treatment for women. Experts believe it works by increasing the speed at which your hair follicles go into the growth phase, promoting faster, healthier hair growth. 

• Spironolactone. Taken as a once-daily pill, it helps decrease testosterone levels in the blood and lessens its effect on the body. Healthcare providers commonly prescribe spironolactone off-label to treat female pattern hair loss (female androgenic alopecia).

• Oral minoxidil. Low-dose oral minoxidil (OM) can be an effective treatment for female pattern hair loss (FPHL) and other hair loss disorders.

• Topical finasteride spray. This spray combines minoxidil with finasteride. It can be helpful for postmenopausal women experiencing hormonal hair loss due to the effects of dihydrotestosterone (DHT). 

Check out our condition guide on hair loss in women for a deeper dive into the root causes and treatments for hair loss.

Hair supplements can be a helpful part of a hair loss treatment regimen. But there are some key things to remember: 

• Hair vitamins and supplements tend to be helpful only if you’re deficient. If you don’t have a nutrient deficiency, you might not benefit from taking hair health supplements. 

• Eat a well-balanced diet, and speak to your healthcare provider to determine if you need to fill any nutritional gaps. A healthcare professional can order tests to check for nutritional deficiencies and help you address them safely. 

• Supplements aren’t regulated by the FDA. It’s important to do your research and make sure you’re taking supplements from a trusted brand that does third-party testing.

If you’re ready to chat with a healthcare provider about your hair loss treatment options, get started by taking a short quiz. 

Want to do even more for your hair? A good volumizing shampoo and conditioner can help give your hair extra body.