How to Choose the Best Hair Growth Products for You

The best hair growth supplement for you will depend on factors such as your diet, personal health history and whether you’re taking any other medications or supplements. Many hair growth supplements contain vitamins and minerals such as biotin and zinc, but different formulas may contain specific blends. Consult with your doctor before starting a hair growth supplement as some vitamins, like A and C, can be harmful in high doses.

Are Hair Growth Supplements Safe?

Many individuals are able to consume vital nutrients through a healthy diet. However, multivitamin and mineral supplements are generally safe in healthy individuals, given that the supplement provides nutrients in amounts that adhere to the recommended daily allowance (RDA). Taking certain vitamins in high doses, like vitamin C and some B vitamins, may lead to symptoms of toxicity, such as kidney stones or rosacea.

In addition, hair growth vitamins are dietary supplements regulated as foods by the U.S. Food and Drug Administration (FDA), meaning manufacturers are not required to provide proof of safety, quality or efficacy prior to sale. Because of this, choosing a hair growth supplement that has been third-party tested can ensure that the product contains the ingredients listed on the label.

Do Hair Growth Supplements and Vitamins Work?

Certain vitamins and supplements may promote hair growth and healthiness in individuals who have nutritional deficiencies. This is because research suggests deficiencies in vitamins and minerals such as zinc, iron and vitamin D are linked to hair loss. More research is needed to determine the efficacy for hair growth supplements in individuals without nutritional deficiencies.

What Are the Best Vitamins for Hair Growth?

Hair growth and healthiness are influenced by a number of factors, including nutrition, genetics, medical conditions, hormones and even stress. Research finds that a deficiency in vitamins and minerals important for normal cell growth and function may contribute to hair loss¹.

“Vitamins are essential for healthy hair growth and may help in preventing hair shedding and thinning,” says Michele Green, M.D., a cosmetic dermatologist in New York. “The best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin and iron.

Vitamin B

Complex B vitamins play a role in hair growth, and are “essential for metabolism and nervous system function,” says Dr. Green. “It is no wonder that B vitamins like vitamin B7 (biotin) and B12 are important to strengthen and condition the hair.”

Research shows you can easily reach the daily allowances of B vitamins by eating a balanced diet. B vitamins can be found in a variety of foods, including 100% whole grains, meat, fish, whole eggs, nuts and avocados.

Biotin

Biotin, also known as vitamin B7, is a complex B vitamin that is often touted for having hair growth benefits. And some of that hype may actually be worth it. Biotin has functions in “creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles,” says Dr. Green. It also “plays a role in keratin production, which is a main component of hair.”

Most people receive enough biotin from the foods they eat, notes the National Institutes of Health. The best way to get more is to eat biotin-rich foods. Dr. Green recommends milk, eggs, bananas, salmon, sweet potatoes and almonds. If you do feel you need an extra boost, talk to your doctor—supplement labels reveal that many biotin supplements for hair, skin and nails far exceed the recommended daily amount.

Vitamin C

Vitamin C isn’t only good for maintaining immunity, it may also make hair stronger. Dr. Green notes that as a powerful antioxidant, vitamin C is essential for healthy hair growth. “Vitamin C helps increase blood circulation throughout your body, including your scalp,” she says. “When there is increased blood circulation to your scalp, there is greater stimulation of your hair follicles, which may help promote hair growth.”

Iron

Iron plays a surprisingly important role in hair growth, too, and research in the Journal of Korean Medical Science suggests a link between iron deficiencies and hair loss among women². This micronutrient boosts circulation and helps move oxygen to your cells more efficiently, explains Dr. Green, which may aid in hair growth. “If you do not get enough iron, your body cannot produce sufficient hemoglobin, which will falter oxygen delivery to your scalp and contribute to hair loss,” she says.

She recommends eating foods high in iron, such as clams, red meat, spinach and lentils. An iron supplement may also be worth adding to your routine if you are at risk of iron deficiency, but check with your doctor first.

Keratin

Keratin is a protein that makes up our hair, skin and nails, notes Dr. Green. It’s naturally produced by the body, and there are many keratin supplements out there that claim to help with hair growth. However, Dr. Green suggests “supplementing” with keratin in a more natural way—by eating protein-rich foods like eggs, beans, fish and meats—rather than taking a pill. “There are no reliable studies that show keratin helps with hair growth,” she says. “Additionally, over-supplementing keratin can be harmful due to excess protein buildup in the body.”

Vitamin D

A deficiency in vitamin D may result in hair loss, according to Dr. Green. “Vitamin D is metabolized in the skin by keratinocytes, skin cells that produce keratin,” she says. “When the body does not have enough vitamin D, the keratinocytes in hair follicles have trouble facilitating hair growth, resulting in shedding and hair loss.”

Zinc

Zinc is a trace mineral and only needed by the body in small amounts. It’s small but mighty, and plays a role in everything from the growth of cells to creating DNA. “Low levels of zinc have been associated with hair loss and poor wound healing,” says Dr. Green. She recommends eating zinc-rich foods, like meat, beans, nuts and seeds.

If you struggle with hair loss or hair thinning, it also might be worth talking to your doctor about whether a zinc supplement could be right for you. One small study found that zinc supplementation should be given to alopecia patients who have a low serum zinc level³.

Vitamin A

Vitamin A might help with hair growth, but there’s a catch: taking too much of it might actually result in hair loss. Vitamin A refers to a group of compounds that include retinol, retinal, retinoic acid and provitamin A carotenoids, explains Dr. Green. “There has been a study involving mice that showed dietary vitamin A activated hair follicle stem cells,” she says. “However, this is complex…on the contrary, there has been evidence that high levels of vitamin A through over-supplementation is linked to hair loss.”

She notes that while vitamin A deficiency can contribute to hair loss, it’s not common in the U.S, adding that unless you have proof of a vitamin A deficiency, there’s no reason to supplement.

Eating foods rich in vitamin A may be better, she says, including leafy greens like kale, spinach and broccoli, orange vegetables like carrots, pumpkin and sweet potatoes, and yellow vegetables like squash.

When To See a Doctor About Hair Loss

It’s normal to shed anywhere from 50 to 100 hairs a day, even if that seems like a lot, Dr. Green points out. For many, hair loss is also part of getting older.

However, there are cases in which a trip to the doctor is warranted. Dr. Green recommends seeing a board-certified dermatologist to go over your options.

“Getting treatment for hair loss in its early stages can help minimize overall hair loss and increase treatment’s efficacy,” says Dr. Green. “During a hair loss consultation, a doctor can extensively note your family and medical history and perform a physical evaluation of the hair and scalp. Bloodwork may be taken and sent to the lab to determine if any abnormalities are contributing to the hair loss. Additionally, a hair sample or a scalp biopsy may be taken to further examine the underlying causes of the hair loss.”

Sources

Footnotes

1. Almohanna H. et al. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther. 2019;9(1):51-70.
2. Park SY, Na SY, Kim JH, Cho S, Lee JH. Iron plays a certain role in patterned hair loss. J Korean Med Sci. 2013;28(6):934-938.
3. Park H. et al. The Therapeutic Effect and the Changed Serum Zinc Level after Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level. Ann Dermatol. 2009;21(2):142-146.
4. Panahi Y. et al. Rosemary Oil vs Minoxidil 2% for the Treatment of Androgenetic Alopecia: A Randomized Comparative Trial. Skinmed. 2015;13(1)15-21.

References

• Phillips T. et al. Hair Loss: Common Causes and Treatments. American Family Physician. 2017;96(6):371-378.
• Almohanna H. et al. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther. 2019;9(1):51-70.
• Rushton D H. Nutritional Factors and Hair Loss. Clin Exp Dermatol. 2002;27(5):396-404.
• Li N. et al. The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients with Iron Deficiency Anemia. JAMA Netw Open. 2020;3(11):e2023644.
• Multivitamin/mineral Supplements. National Institutes of Health. Accessed 5/10/2023.
• Burns EK, Perez-Sanchez A, Katta R. Risks of Skin, Hair, and Nail Supplements. Dermatol Pract Concept. 2020;10(4):e2020089.
• Olson JM, Ameer MA, Goyal A. Vitamin A Toxicity. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022.
• Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017;7(1):1-10.
• 10 hair care habits that can damage your hair. American Academy of Dermatology Association. Accessed 5/10/2023.
• Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169.
• Ezekwe N, King M, Hollinger JC. The Use of Natural Ingredients in the Treatment of Alopecias with an Emphasis on Central Centrifugal Cicatricial Alopecia: A Systematic Review. J Clin Aesthet Dermatol. 2020;13(8):23-27.
• Le Floc’h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76-82.