Healthy, shiny hair doesn’t just come from the right shampoo or styling routine — it starts from within. Your hair is made primarily of a protein called keratin, and its growth depends heavily on the nutrients your body receives. Research shows that deficiencies in certain vitamins and minerals can contribute to thinning, dullness, or slow hair growth.
In this guide, we’ll break down the key vitamins, minerals, and supplements scientifically linked to stronger, healthier hair — and how to include them in your daily routine.
1. Biotin (Vitamin B7)
Why it matters: Biotin plays a key role in keratin production. Low levels are often linked to brittle hair and hair loss.
Science says: Studies suggest that biotin supplementation may improve hair thickness and reduce shedding in people with deficiencies.
Food sources: Eggs, nuts, seeds, salmon, and sweet potatoes.
Supplement tip: Look for biotin in the 2,500–5,000 mcg range if recommended by your doctor.
2. Vitamin D
Why it matters: Vitamin D helps stimulate hair follicles. Deficiency is associated with alopecia and slow hair growth.
Science says: Research shows that vitamin D receptors play a role in hair follicle cycling, meaning adequate levels are essential for regrowth.
Food sources: Fatty fish, fortified milk, egg yolks, and safe sun exposure.
Supplement tip: Many adults need extra vitamin D3, especially in winter or if they spend little time outdoors.
3. Iron
Why it matters: Iron helps red blood cells carry oxygen to your cells, including hair follicles. Without enough iron, hair growth slows.
Science says: Iron deficiency (especially common in women) is one of the most recognized nutritional causes of hair loss.
Food sources: Lean meats, lentils, spinach, and pumpkin seeds.
Supplement tip: Only supplement iron under medical supervision — excess iron can be harmful.
4. Zinc
Why it matters: Zinc plays a role in tissue growth and repair, including hair follicle health.
Science says: Zinc deficiency has been linked to hair shedding and scalp issues.
Food sources: Oysters, beef, chickpeas, and cashews.
Supplement tip: A balanced daily dose of zinc (8–11 mg for adults) can support overall hair strength.
5. Omega-3 Fatty Acids
Why it matters: Omega-3s nourish the hair shaft, reduce inflammation around follicles, and may support scalp hydration.
Science says: Some studies suggest omega-3 supplements may improve hair density and reduce hair loss.
Food sources: Salmon, chia seeds, flaxseeds, and walnuts.
Supplement tip: Fish oil or algae-based omega-3 capsules are effective options.
6. Vitamin E
Why it matters: Vitamin E is a powerful antioxidant that helps reduce oxidative stress in the scalp, promoting healthier growth.
Science says: One study showed that people taking vitamin E supplements had a significant increase in hair growth compared to a placebo group.
Food sources: Sunflower seeds, almonds, spinach, and avocados.
Supplement tip: Look for mixed tocopherol vitamin E for better absorption.
7. Collagen & Protein
Why it matters: Hair is made of protein. Collagen provides amino acids that support keratin production and improve hair strength.
Science says: Collagen supplements may improve hair thickness and reduce breakage when combined with a balanced diet.
Food sources: Bone broth, chicken skin, fish, and protein-rich foods.
Supplement tip: Collagen peptides (powder or capsules) are easily absorbed.
A Few Important Notes
-
Supplements are not magic pills. They work best when paired with a balanced diet, stress management, and good hair care habits.
-
Check your levels first. A simple blood test can reveal deficiencies in vitamin D, iron, or other nutrients.
-
Talk to your doctor. Before starting supplements, get professional guidance to avoid overdosing or interactions with medications.
The Bottom Line
Your hair’s health is closely tied to what you feed your body. Vitamins like biotin, vitamin D, and vitamin E, along with minerals like iron and zinc, and supplements like omega-3s and collagen, all play critical roles in supporting stronger, shinier hair.
If you want to transform your hair from the inside out, focus on nutrient-rich foods first, and consider supplements when your diet or lifestyle makes it hard to meet daily needs.