The Best Supplements for Hair Growth Backed by Experts

Glossy, full hair is the ultimate trend—on runways, social feeds, and IRL. But if thinning or lackluster strands are cramping your style, it may be time to rethink what’s on your supplement shelf.

Why Hair Growth Supplements Are Having a Major Moment

From hectic schedules to environmental stressors and questionable TikTok hair hacks, a lot can undermine your mane. Trending Google searches for “best hair supplements” and hot takes from dermatologists highlight one thing: more people want an inside-out approach instead of relying on topical products alone.

But with the hair supplement market booming, sorting science from buzz isn’t easy. To help, we sifted through peer-reviewed studies and tapped trichologists, dermatologists, and registered dietitians for their picks—and exactly how these nutrients work.

The Science: Nutrition’s Impact on Your Hair Goals

While genetics, hormones, and hair care practices matter, nutrition plays a starring role in hair growth and strength. Hair follicles are among the body’s most rapidly dividing cells, and they need an ample supply of nutrients to flourish. Lapses in your diet can wind up in your hairbrush: slower growth, shedding, and brittle, stagnant strands.

Key Nutrients Linked to Healthy Hair Include:

Protein: Hair is built from keratin, a protective protein.
Vitamins (especially B-complex, A, D, E): Vital for scalp circulation, follicle health, and preventing dryness.
Minerals (iron, zinc, selenium): Required for follicle function and growth cycles.
Essential fatty acids: Support the scalp and hair shaft hydration.

Supplements can help fill nutritional gaps, particularly when hair loss is linked to deficiencies. But remember—supplements shouldn’t replace a balanced diet. Nor do they work overnight; you’ll need at least three months to judge results.

The Expert-Approved List: Best Supplements for Hair Growth

Here’s what’s trending (and evidence-backed) for luxe-length hair and stronger strands, plus pro tips for choosing the right one.

1. Biotin (Vitamin B7)

No list is complete without biotin, the buzziest B-vitamin for hair support. Biotin is essential for keratin production, and even mild deficiencies can trigger hair shedding.

Why Experts Love It:

Clinical data links biotin replenishment to improved hair thickness and a reduction in breakage—especially where deficiency exists.
Water-soluble and safe at recommended doses.
Often paired with other B vitamins (B12, B6, niacin) for upgraded benefits.

Pro tip: True biotin deficiency is rare if your diet is varied, but pregnancy, certain medications, and gut issues can raise your risk.

2. Collagen Peptides

Collagen is the body’s main structural protein, and ingesting hydrolyzed collagen can provide amino acids needed to fortify hair fibers.

Science says:

Collagen peptides may help improve hair diameter and resilience, according to small but promising studies.
Some formulas blend collagen with vitamin C, which is essential for natural collagen synthesis and, indirectly, healthier hair.

Trend watch: Marine-sourced collagen is hot right now for being highly bioavailable.

3. Nutrafol

Nutrafol has quickly become a cult favorite among both consumers and dermatologists. The blend combines saw palmetto, marine collagen, ashwagandha, curcumin, and a finely-tuned multivitamin stack.

Why it stands out:

Clinical trials show a significant increase in hair density and growth in women and men with thinning.
Targets stress and hormone imbalances, which are leading causes of hair loss.
Developed by physicians, and free from artificial fillers.

4. Viviscal

Viviscal’s marine complex supplement—containing AminoMar, plus biotin, zinc, and horsetail extract—has been spotlighted in numerous peer-reviewed journals.

Clinically-proven results:

Studied for over 25 years with robust support for improved growth and reduced shedding.
Particularly beneficial post-partum or after stress-induced thinning.

5. Vitamin D3

Low vitamin D has been associated with alopecia and diffuse hair loss. If you’re rarely in the sun or have darker skin, supplementation can make a meaningful difference.

How it helps:

Vitamin D receptors play a role in hair follicle cycling.
Supplementing to reach optimal blood levels may stimulate dormant follicles.

Tip: Pair vitamin D with a meal containing healthy fats for better absorption.

6. Iron

Iron deficiency is a well-known trigger for telogen effluvium (diffuse hair shedding), especially in menstruating women. Many experts suggest testing your levels before supplementing.

Why iron matters:

Required for oxygen delivery to follicles.
Can help reverse hair loss from anemia when combined with vitamin C (which boosts absorption).

Caution: Supplemental iron isn’t for everyone. Too much can be toxic—always test first.

7. Zinc

Zinc is vital for follicle repair, new tissue growth, and regulating oil glands around the hair follicle.

Expert opinion:

Low zinc status has been detected in people with various forms of hair loss, including alopecia areata.
Supports faster healing of the scalp and reduces breakage.

8. Omega-3 Fatty Acids

Found in fish oil or vegan algal oil, omega-3s can do more than boost heart health—they soothe scalp inflammation and hydrate the skin barrier.

Why you want it:

May reduce excess shedding caused by scalp irritation.
Promotes brighter, shinier, more flexible hair.

9. Saw Palmetto

Saw palmetto—a botanical extract—has been spotlighted for its potential to address hormonal hair loss by combating dihydrotestosterone (DHT) formation, a key factor in pattern baldness.

Clinical insight:

Studies suggest saw palmetto may inhibit DHT’s effect on hair follicles.
Often used as a plant-based alternative to medication for mild cases of androgenic alopecia.

10. MSM (Methylsulfonylmethane)

MSM is a naturally occurring sulfur compound essential for keratin and collagen production.

Why it’s trending:

Sulfur encourages thicker, stronger strands and improved growth cycles.
Some studies point to improved hair shine and scalp comfort.

11. Silica

Silica, often derived from horsetail extract, is lauded for its ability to boost hair elasticity and shine.

What the pros say:

Supports collagen formation and scalp circulation.
Particularly useful for brittle, breakage-prone hair.

12. B-Complex Multivitamin

A full B-complex covers all the major hair-helping B vitamins—biotin, niacin, B12, and folic acid—ensuring you’re not missing any strand-supporters.

Perks:

Easy to incorporate for those with busy, unpredictable diets.
May address subtle nutritional gaps for vegans or people with restrictive eating patterns.

_{Photo by Rebecca Aldama on Unsplash}

Some of the buzziest new launches combine several science-backed actives in one capsule or powder. Top formulas usually include:

Collagen peptides + Vitamin C
Marine complex + biotin
B-complex + zinc + iron

Blended supplements can be more convenient and may increase compliance, but check labels for clear dosing and tested ingredient levels.

Popular Blends in 2025

**Moon Juice SuperHair **
Contains ashwagandha, saw palmetto, biotin, kelp, and adaptogenic herbs for stress and thickness.
**Hair La Vie Clinical Formula **
With proprietary marine complex, bamboo silica, collagen, pumpkin seed oil, and vitamins A, D3, B6.
**Sugarbear Hair Vitamins **
Vegan gummies loaded with biotin, folic acid, zinc, and vitamin B12—millennial-friendly and highly reviewed.
**Ouai Hair Supplement **
Boasts ashwagandha, amino acids, and omega-3s for people facing stressful lifestyles.

Expert Advice: Dos and Don’ts for Hair Growth Supplements

What to Do:

Speak with a dermatologist or registered dietitian before starting (especially if you have a history of, or current, hair shedding).
Take a food-first approach—supplements work best alongside protein-rich, plant-forward diets.
Pair supplements with gentle scalp massage and silk pillowcases for a holistic routine.
Check for third-party testing to ensure purity and potency.

What Not to Do:

Don’t exceed recommended dosages—more isn’t always better, and toxicity is real (especially with iron, vitamin A, and selenium).
Don’t expect overnight transformations. Hair growth occurs in cycles and requires patience.
Don’t rely solely on supplements. Factors like thyroid health, stress management, and gentle haircare matter, too.

Are Hair Growth Supplements Safe for Everyone?

Most hair vitamins are safe for healthy adults when taken as directed. However, some ingredients can interact with medications or underlying health conditions. For example, high doses of biotin can interfere with thyroid labs. Iron and zinc may cause GI upset, and saw palmetto is not recommended during pregnancy.

Who should use extra caution?

Pregnant/nursing individuals
People with autoimmune or thyroid conditions
Anyone on chronic medications

Pro-tip: Always review the supplement facts and consult with a healthcare pro if you have any medical conditions or are pregnant/nursing.

Nutrition, Lifestyle, and Growth: The Big Picture

While supplementing can help, experts never skip lifestyle basics for hair health, including:

Lean proteins (chicken, lentils, peas, yogurt): Fuel for strands, as hair is mostly protein.
Leafy greens & berries: Natural sources of folate and antioxidants.
Healthy fats (avocado, olive oil, salmon): Boost scalp moisture and shine.
Hydration: Dehydration can make hair dry and prone to breakage.
Stress management techniques: Yoga, mindfulness, and moderate exercise all have direct links to slowing hair loss.

How Long Until You See Results?

Supplements don’t work like magic. Most experts recommend sticking with your choice for a minimum of three to six months. Why? Hair grows about half an inch per month, and growth cycles are slow. Set realistic expectations, track progress with photos monthly, and celebrate even small wins.

The Bottom Line: Are Supplements Really Worth It?

If you’re dealing with unexplained hair thinning, a supplement formulated with the right balance of biotin, collagen, iron, vitamin D, and other micronutrients can absolutely help—if you’re diligent, patient, and realistic. Still, remember that healthy habits and a strong nutrition foundation are irreplaceable.

Trends come and go, but science-based advice from board-certified experts holds firm: nourishing your hair from the inside out, with the targeted help of well-chosen supplements, is a 2025 must-do for anyone seeking fuller, glossier, more resilient locks.

Feeling inspired to transform your routine? Always pick supplements made by reputable brands, chosen based on your needs—not just the latest social hype. Here’s to a future of thriving, selfie-ready hair.

Sources:

Dermatology Research journals
The American Academy of Dermatology
Registered Dietitian & Trichologist expert interviews

If you’re wondering about best hair supplements for men or women, or specifics like “collagen for hair” and scalp health, experts say tailoring your choices to your unique needs is always the best path forward.

External Links

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