The best vitamins to help your hair's growth, thickness, and overall health

Hair health — If you are experiencing hair loss, some vitamins may help.
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B Vitamins are good for hair growth, especially biotin.
Vitamins A, C, and E are also good for hair growth and preventing hair loss.
Talk to your dermatologist before taking any supplement as individual results vary.
This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.
Visit Insider’s Health Reference library for more advice.

The full, flexible, seemingly effortless hair we see in shampoo commercials and hair product ads can feel unattainable for the average person. But keeping your hair luscious and healthy might have less to do with the products you use and more to do with what you eat.

We spoke to Elizabeth Houshmand, MD, a Dallas-based board-certified dermatologist, about the truth behind which vitamins may promote healthy hair growth.

It’s important to note that many of these vitamins only help hair growth if you are already deficient in them. Those who already consume adequate amounts of these vitamins will most likely not see a benefit, and may even experience unwanted side effects if they start taking more than the recommended amount.

1. B vitamins

B vitamins help with hair growth because they play a key role in producing red blood cells, which carry oxygen to the scalp so that hair follicles can generate new hair.

There are eight B vitamins. One of them in particular, called biotin or vitamin H, is widely promoted as an alternative treatment for hair loss.

A 2017 study published in the journal Skin Appendage Disorders found that in 18 cases, biotin supplements improved the appearance of hair and nails.

However, all 18 patients had an underlying medical condition or deficiency that resulted in poor nail and hair growth. There is a lack of data on the effectiveness of biotin supplementation in healthy individuals, says Houshmand.

Because B vitamins are widely available in many types of food, a deficiency is rare. However, Houshmand says that if you are vegan or vegetarian, it's good practice to consider taking a B12 supplement since B12 is only found in animal products.

Read more about the health benefits of B vitamins like vitamin B12 and B6.

2. Vitamin A

Vitamin A is largely known for its role in promoting eye health and supporting your immune system, but it's also a key player in hair growth.

In particular, a Vitamin A deficiency can result in damage to hair follicles, sweat glands, and hair loss amongst other health problems. That's because inadequate amounts of vitamin A can slow down your body's process of building new cells.

"All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body," says Houshmand.

Because of its role in cell generation, vitamin A is sometimes included in products meant to improve scalp and skin health.

However, not everyone should consider taking a vitamin A supplement as too much can lead to liver damage and birth defects.

Houshmand says if you are trying to conceive, pregnant, or breastfeeding, reach out to a doctor before upping your vitamin A intake.

Also, taking too much vitamin A can actually result in hair loss. Therefore, reach out to your dermatologist to see if you have a deficiency before taking a supplement.

Read more about the benefits and recommended daily intake of vitamin A.

3. Vitamin D

Vitamin D is well known for its role in helping the body absorb calcium and magnesium to promote bone health. Its role in hair growth is less well understood, but Houshmand says it could help with hair loss by increasing the amount of hair follicles in your scalp.

A 2019 review published in the American Journal of Translational Research found that participants with vitamin D deficiencies were more likely to have alopecia areata, an auto-immune condition that causes sudden hair loss. However, more research is needed to see if correcting a vitamin D deficiency would improve hair loss.

Vitamin D deficiency is not uncommon, with an estimated 41.6% of Americans falling below recommended levels. While there aren't many foods high in vitamin D, exposure to the sun helps your body produce it naturally.

4. Vitamin E

Vitamin E refers to a family of eight fat-soluble nutrients. These compounds act as antioxidants in your body. Antioxidants help protect your cells from oxidative stress, which is linked to hair loss and gray strands.

A 2010 study published in Tropical Life Sciences Research involving 38 mostly male volunteers with signs of hair loss and balding found that vitamin E treated hair loss. The study divided participants into two groups: those who took 100-milligram oral supplements of mixed tocotrienols — a group of vitamin E — for eight months and a placebo group. After eight months, those taking the vitamin E supplement saw a 34% increase in the number of hairs on their scalp while the placebo saw a 0.1% loss in the number of hairs.

Speak to your dermatologist before starting a vitamin E supplement for your hair, as individual results may vary.

Read more about the health benefits of vitamin E.

Bottom line

Certain vitamin deficiencies can contribute to hair loss and hair thinning. But, for some people, hair loss is simply a part of aging.

Genetic and lifestyle factors can also contribute to hair loss, as can hormonal changes such as those that happen post-pregnancy and after menopause.

If you aren't nutrient-deficient, supplementing with vitamins B, A, D, and E may still help treat thin hair, but results may vary.

Moreover, alternative hair-loss supplements are not always subject to FDA-approval, so it's up to you to carefully read ingredient levels and get informed on what's in your supplements.

Some supplements can be risky in high doses. Therefore, it's important to consult with a dermatologist to determine the best way to improve the quality and appearance of your hair.