Vitamins help nourish hair follicles, support scalp health, and encourage new growth by strengthening the hair from the inside out. When your body lacks key nutrients, hair can become weak, brittle, and more prone to shedding.

The hair growth cycle goes through four phases: growing (anagen), transitioning (catagen), resting (telogen), and shedding (exogen).

If your body isn’t getting enough vitamins, especially those that aid cell renewal and protein production, hair may spend too much time in the resting phase and not enough time growing.

Studies suggest that certain deficiencies—like low iron, vitamin D, or zinc—can contribute to excessive shedding or thinning.

However, having enough of these nutrients doesn’t mean you’ll suddenly grow a thick mane overnight. The goal is to create the best conditions for steady, healthy hair growth.

Why you can trust Scandinavian Biolabs?

The best vitamins for hair growth

Here are some vitamins that may support healthy hair growth:

Biotin (B7) – Supports keratin production. Found in eggs, nuts, and salmon.
Vitamin D – Helps hair follicle function. Get from sunlight, fish, and fortified dairy.
Vitamin A – Maintains scalp health. Found in carrots, spinach, and sweet potatoes.
Vitamin C – Aids collagen production and iron absorption. Found in citrus and peppers.
Vitamin E – Protects follicles from oxidative stress. Found in nuts, seeds, and avocados.
Folic Acid (B9) – Supports cell growth in hair follicles. Found in leafy greens and beans.

Biotin (vitamin B7)

Biotin is often called the “hair vitamin” because it helps produce keratin, the protein that makes up hair, skin, and nails.

Some studies suggest that a lack of biotin may lead to hair thinning, but true deficiency is rare. Most people get enough biotin through food, so extra supplementation may not be necessary unless a deficiency is diagnosed.

Biotin-rich foods include eggs, nuts, seeds, salmon, and sweet potatoes. These foods provide more than enough biotin for most people, making it easy to maintain healthy levels through diet alone.

While biotin supplements are widely marketed for hair growth, research on their benefits in people without deficiencies is limited.

Taking high doses of biotin is unlikely to cause harm, but it can interfere with lab tests, including thyroid and hormone panels. If you take supplements and need blood work done, it’s best to let your doctor know to avoid inaccurate results.

Vitamin D

Vitamin D is important for many body functions, including hair follicle cycling. Some research suggests that people with hair loss conditions, such as alopecia areata, often have low vitamin D levels.

While this does not prove that low vitamin D causes hair loss, it does suggest that maintaining healthy levels may support overall hair health.

Unlike many other vitamins, vitamin D is not as easy to get from food. Fatty fish like salmon and mackerel provide some vitamin D, and fortified dairy products can help as well.

However, the main source for most people is sunlight. If you live in a place with long winters or spend little time outside, you may be at risk of deficiency.

Since vitamin D levels can vary widely from person to person, it’s a good idea to get a blood test before taking supplements. High doses of vitamin D over long periods can lead to toxicity, which may cause kidney issues and other problems.

Vitamin A

Vitamin A helps produce sebum, the natural oil that keeps the scalp moisturized and hair healthy. A dry scalp can lead to itching and flaking, which may make hair appear dull or brittle. Getting enough vitamin A may help maintain a balanced scalp environment.

This vitamin is found in foods like carrots, sweet potatoes, spinach, and liver. Since it is fat-soluble, the body stores excess amounts, making deficiency uncommon in people with a varied diet.

While getting enough vitamin A is important, too much can actually cause hair loss by disrupting the normal hair growth cycle.

Because of this, it’s best to focus on food sources rather than high-dose supplements. If you take a multivitamin, check the label to make sure you’re not exceeding the recommended daily amount.

Vitamin C

Vitamin C is well known for its immune-boosting benefits, but it also plays a role in hair health. It helps the body produce collagen, which strengthens hair and supports follicle structure.

In addition, vitamin C enhances iron absorption, an important factor for hair growth since iron deficiency can lead to excessive shedding.

Citrus fruits like oranges, lemons, and grapefruits are some of the best sources of vitamin C. Other good options include bell peppers, strawberries, and broccoli. Eating a variety of these foods can help support healthy hair and scalp function.

Unlike some vitamins, excess vitamin C is not stored in the body and is flushed out through urine. While high doses are generally safe, they can sometimes cause stomach discomfort or kidney stones in people who are prone to them.

Vitamin E

Vitamin E is an antioxidant that helps protect hair follicles from oxidative stress. Some studies suggest that oxidative damage may play a role in hair thinning, so getting enough vitamin E could support healthier, stronger hair.

While more research is needed, some people have reported improvements in hair quality after increasing their intake.

Good sources of vitamin E include nuts, seeds, avocados, and spinach. Since vitamin E is fat-soluble, eating these foods with a healthy fat source can help improve absorption.

While many hair supplements include vitamin E, it is usually easy to get enough through diet alone.

High doses of vitamin E supplements are not recommended, as they may increase the risk of bleeding issues. If you take blood-thinning medication, talk to your doctor before adding a vitamin E supplement to your routine.

Folic acid (vitamin B9)

Folic acid, also known as folate in its natural form, helps the body produce new cells, including those in the hair follicles. Since hair grows from rapidly dividing cells, having enough folic acid may help support healthy growth.

Some research suggests that low folate levels could be linked to increased hair shedding, though more studies are needed.

Foods rich in folate include leafy greens, beans, lentils, and citrus fruits. Many breads and cereals are also fortified with folic acid, making it easier to get through a balanced diet.

Pregnant women are often advised to take folic acid supplements since it plays a key role in fetal development.

Folic acid supplements are generally safe, but excessive amounts may mask a vitamin B12 deficiency. This can lead to complications over time, so it’s best to get folate primarily from food unless your doctor recommends a supplement.

Essential minerals for hair growth

Just like vitamins, certain minerals help keep your hair healthy and strong. They support everything from follicle function to scalp circulation. If your body is missing key minerals, you might notice thinning, shedding, or slow growth.

Iron

Iron is one of the most important minerals for hair health because it helps red blood cells carry oxygen to the scalp and follicles. When iron levels drop too low, hair growth can slow down, and shedding may increase.

Some studies have found that low iron levels, particularly low ferritin (stored iron), are linked to excessive hair loss, especially in women.

Iron is found in red meat, poultry, fish, lentils, spinach, and fortified cereals. The body absorbs iron from animal sources more efficiently than from plant-based foods.

If you follow a vegetarian or vegan diet, pairing iron-rich foods with vitamin C can help improve absorption.

Too much iron can be harmful, so it’s best to get your levels checked before taking supplements. High doses can cause digestive issues and, in extreme cases, organ damage.

Magnesium

Magnesium helps regulate protein synthesis, including keratin, the building block of hair. Some researchers believe that a lack of magnesium might contribute to hair thinning and premature graying, though more studies are needed.

Since magnesium also plays a role in reducing stress, maintaining healthy levels may help prevent stress-related hair loss.

This mineral is found in nuts, seeds, leafy greens, and whole grains. Since processed foods are often low in magnesium, people who rely on convenience foods may not be getting enough.

Taking too much magnesium from supplements can lead to digestive discomfort, but getting it from food sources is generally safe.

Zinc

Zinc plays a role in tissue repair and helps keep the oil glands around hair follicles working properly. Some studies suggest that zinc deficiency is linked to hair loss conditions like telogen effluvium and alopecia areata.

While zinc supplements might help in cases of deficiency, taking too much can actually lead to hair shedding by interfering with the balance of other minerals, like copper.

Oysters are one of the best natural sources of zinc. It’s also found in beef, pumpkin seeds, chickpeas, and dairy products.

Since zinc is needed in small amounts, it’s usually easy to get enough through diet.

Other nutrients that support hair growth

Beyond vitamins and minerals, a few other nutrients may play a role in hair strength, thickness, and overall health. While they don’t directly grow hair, they contribute to the foundation that supports strong, healthy strands.

Protein and collagen

Hair is made mostly of keratin, a type of protein, so getting enough protein in your diet is important. If you don’t eat enough protein, hair can become weak and brittle, and in severe cases, it may stop growing altogether.

Collagen, which is rich in amino acids, helps support the structure of hair and may improve its strength.

Good sources of protein include lean meats, fish, eggs, beans, and dairy. Collagen is found in bone broth and gelatin, or it can be taken as a supplement.

Omega-3 fatty acids

Omega-3s are best known for supporting heart health, but they may also benefit the scalp by reducing inflammation and improving circulation. While they won’t make hair grow faster, they can help keep strands hydrated and less prone to breakage.

Fatty fish like salmon, walnuts, flaxseeds, and chia seeds are good sources of omega-3s. If you don’t eat much seafood, a fish oil or algae-based supplement might be helpful.

Selenium

Selenium helps protect hair follicles from oxidative damage and supports thyroid function, which plays a role in hair growth. Some research suggests that a selenium deficiency may contribute to hair shedding, especially in people with thyroid imbalances.

Brazil nuts are the richest source of selenium, and just one or two per day provides enough for most people. It’s also found in seafood, eggs, and whole grains. Since excess selenium can be toxic, it’s best to avoid high-dose supplements unless advised by a doctor.

Do hair growth supplements really work?

Hair growth supplements may help if you have a deficiency, but they won’t work miracles. If you’re already getting enough vitamins and minerals from your diet, taking extra won’t necessarily lead to faster or thicker hair growth. The key is to fill in gaps where needed, not to overload your system with unnecessary supplements.

Many hair supplements on the market combine biotin, collagen, and other nutrients that support hair health. While these may be helpful for some people, they often contain ingredients that are already easy to get from food.

Instead of relying on a pill, a well-rounded diet is usually the better approach.

That said, if you struggle with hair thinning or excessive shedding, checking for deficiencies like low iron, vitamin D, or zinc might be a good idea.

Supplements can be useful in those cases, but it’s best to consult with a doctor to see what your body actually needs.

How to get the best results from hair vitamins

Vitamins and minerals can support healthy hair growth, but they work best when combined with good overall hair care habits. Here are a few ways to make the most of them.

Focus on a nutrient-rich diet - Whole foods provide a wide range of nutrients that work together to support hair growth. Lean proteins, healthy fats, fruits, vegetables, and whole grains all contribute to strong, healthy strands.
Pair certain vitamins for better absorption - Some nutrients work better together. For example, vitamin C helps the body absorb iron, while vitamin D supports calcium and magnesium balance. Eating a mix of these nutrients can help your body use them more efficiently.
Stay consistent with supplements if needed - If you do take supplements, consistency is key. Hair grows slowly, so it may take several months to notice any changes. Avoid switching products frequently, and give your body time to adjust.
Keep your scalp healthy - A healthy scalp provides the best environment for hair to grow. Regular scalp massages, gentle cleansing, and avoiding excessive product buildup can help keep follicles in good shape.
Manage stress levels - Stress can push more hair into the shedding phase, leading to noticeable thinning over time. Practices like meditation, exercise, and getting enough sleep may help reduce stress-related hair loss.
Avoid overloading on supplements - More isn’t always better. Taking too many vitamins or minerals—especially fat-soluble ones like vitamin A—can do more harm than good. It’s always best to get nutrients from food first and supplement only when necessary.

A holistic approach to your overall hair health

While vitamins and minerals play a big role in hair growth, a well-rounded approach can make a real difference. A combination of the right nutrients, good scalp care, and targeted treatments may help create the best conditions for stronger, healthier hair.

Bio-Pilixin® Activation Serum is one option that has been developed to support hair growth and reduce shedding. This serum contains plant-based growth factors that have been formulated using stem cell technology.

Unlike many traditional hair treatments, it is drug-free and designed for safe, daily use.

A clinical trial with 30 participants showed that 77% of users noticed reduced hair loss in just 45 days, and after 150 days, 93% had measurable improvements.

While results vary from person to person, some users report seeing less hair fall in the shower within just a few weeks.

The formula includes carefully selected active ingredients such as Capilia Longa®, a natural compound that has shown promising results in reducing hair loss, and niacinamide, which helps strengthen hair by supporting keratin production.

It also contains vanillyl butyl ether, a mild warming agent that may improve blood flow to the scalp.

Together, these ingredients aim to create a healthier scalp environment for better hair growth.

Bio-Pilixin Activation Serum | For Men

Our star serum – nurtures hair follicle growth

Conclusion

Healthy hair growth isn’t about quick fixes—it’s about giving your hair what it needs from the inside out. Getting the right vitamins and minerals, maintaining a balanced diet, and taking care of your scalp all play a part in supporting stronger, thicker hair.

Supplements and hair serums can be helpful, especially if you have specific deficiencies or are looking for extra support.

Bio-Pilixin® Activation Serum is one example of a product that has been clinically tested for its potential to reduce hair loss and improve hair density.

While no single solution works for everyone, small changes in nutrition, hair care, and lifestyle can add up over time.

Paying attention to what your body needs is one of the best ways to support healthier hair for the long run.

References:

Best Vitamins for Hair Growth: Research-Backed Guide [2025]

Table of content

How do vitamins affect hair growth?

TrichoAI Hair Loss Analysis