This article was reviewed by Sara Harcharik Perkins, MD.
If you’ve ever found yourself scanning the supplement aisle or Googling ways to support hair growth, you’re in good company. Many women — whether dealing with thinning hair, wanting to reduce hair shedding, or just looking to boost overall hair health — have wondered if vitamins could make a difference.
So, do hair vitamins work? The short answer is maybe. Some supplements are backed by research, while others rely more on hype and anecdotes than strong evidence.
It’s valid to be curious about which vitamins are really good for hair growth — and to want details before purchasing any. We’ve got you covered. In this article, we’ll break down the most common hair vitamins and supplements, including the ingredients with real science behind them.
What Are Hair Vitamins?
Hair vitamins are specially formulated supplements containing vitamins, minerals, and other ingredients that may help support hair’s health and growth. They usually come in tablet or capsule form, either as single vitamin supplements or multivitamin supplements.
Micronutrients (also known as 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 (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.
Which Vitamins Are Good for Hair Growth?
Remember those iconic ‘90s Pantenecommercials with models flaunting thick, shiny hair? While genetics plays a major role in hair’s natural texture and fullness, it’s true that what you eat can also make a difference. A well-balanced diet helps support healthy hair from the inside out.
If you’re noticing increased thinning, dryness, or brittleness, it’s worth checking in with a board-certified dermatologist or another healthcare provider. They can review your medical history, evaluate your diet, and, if needed, run tests to check for nutrient deficiencies that could be impacting your hair.
That’s where vitamins might enter the picture.
In terms of what vitamins may help hair growth, some common hair-growth supplement ingredients include:
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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.
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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.
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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.
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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.
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Saw palmetto. This botanical extract is a staple in natural medicine, partly because of its purported antiandrogenic effects. Some research has linked saw palmetto to hair loss improvement.
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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.
The Best Hair Supplements for Women
Do hair vitamins work? Supplements can help with hair growth, but this is usually only the case if you have a nutrient deficiency.
It’s also worth pointing out that a healthy diet covers most of your nutritional needs.
Although 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 noted older research that found a link between iron deficiency and various forms of hair loss, including female pattern hair loss (androgenetic alopecia), telogen effluvium (stress-related hair loss), and alopecia areata, which occurs when the immune system attacks healthy hair follicles. However, there’s still some debate over this link, especially for alopecia areata and androgenic alopecia.
Only a few studies have looked at the efficacy of iron supplementation for hair loss. But healthcare professionals often recommend iron supplementation for people with iron deficiency. 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. While 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 eat a vegan or vegetarian (plant-based) diet.
Vitamin D
Some research suggests a link between low vitamin D levels and conditions like female pattern hair loss, telogen effluvium, and alopecia areata.
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 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 rare.
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. In one study, 83 percent of participants noted increased hair density.
Zinc
Whether or not zinc supplementation may help with hair loss is up in the air, with mixed findings from studies.
A 2018 review noted 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 Hair Supplements?
Should you take supplements for hair growth? In most cases, they’re safe. And if you’re dealing with hair loss, it’s completely understandable to want to try anything that might help.
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 can have side effects and may potentially interact with other medications. 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 a healthcare provider or dermatology professional.
Depending on underlying factors, they may recommend one of the following research-backed hair loss treatments:
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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 hair follicles move into the growth phase, promoting faster, healthier hair growth.
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Biotin and minoxidil gummy. Prefer a gummy over a pill? It combines prescription-strength minoxidil with biotin to support healthy hair and nails. Formulated by dermatologists, it’s a great option for eligible women looking for a convenient and tasty way to support hair regrowth.
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Biotin and minoxidil chew. Similarly, it’s a combination of minoxidil to support regrowth with biotin for healthy hair and nails. Since it comes in chewable form, it’s an easy, tasty way to support your hair goals — no pills required.
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Spironolactone. Taken as a once-daily pill, spironolactone helps decrease testosterone levels in the blood and lessens its effect on the body. Healthcare providers commonly prescribe this medication off-label to treat female pattern hair loss.
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Oral minoxidil. Low-dose oral minoxidil can be an effective treatment for female pattern hair loss and other hair loss disorders.
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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).
Takeaways: Supplements for Hair Loss
Do hair vitamins work to help hair grow? Hair supplements can be a helpful part of a hair loss treatment plan. But there are some key things to remember:
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Hair vitamins and supplements tend to be helpful only if you’re deficient. The right treatment for hair loss depends on the cause of hair loss. If you don’t have a nutrient deficiency, you might not benefit from taking hair-health supplements.
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Eat a balanced diet, and speak to a 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.
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Supplements aren’t regulated by the FDA. Research any products you’re considering, and make sure you’re taking supplements from a trusted brand that does third-party testing.
Related:
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Minoxidil 2 vs. 5: What’s The Difference For Female Hair Loss?
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How to Prevent Hair Thinning at Your Temples
https://www.forhers.com/blog/minoxidil-2-vs-5
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This article originally appeared on Forhers.com and was syndicated by MediaFeed.org
