This story has been updated since it was originally published on 06/13/22.
If you struggle with thinning hair, you may have tried every product under the sun to combat the issue— from thickening shampoos to scalp exfoliators to hair oils. However, it’s important to remember that while the products you use on your hair play a role in its health, the nutrients you put into your body are just as important. Luckily, if your diet is lacking a particular vitamin or mineral, supplements are a great solution.
To discover the best supplements to promote thicker, fuller locks, we spoke to hair experts Ghanima Abdullah from The Right Hairstyles and Ian Turner from Gentleman Haircut, along with Dr. Carrie Lam, MD, FAAMFM, ABAARM. They pointed us towards four options you can take every day if you want to put an end to hair loss for once and for all.
1. Biotin
Health and beauty experts agree that one of the most important nutrients for hair growth is Vitamin B7, otherwise known as biotin. Abdullah says one of the biggest reasons this vitamin can promote healthy hair growth is the fact that it improves circulation within your scalp, which aids nutrition in the area. Turner points out that this water-soluble vitamin "helps strengthen the protein structure of your hair by helping your body process amino acids more efficiently," and can even aid in the production of keratin, which is one vital protein for hair strength.
This vitamin doesn't only help prevent and reverse hair loss, though; it can also help repair damaged hair and make your locks stronger than ever. "Biotin also improves the elasticity of your
hair's cortex, which reduces breakage and prevents split ends," Turner explains. Nice!
2. Iron
Iron is another essential nutrient for hair growth. In fact, a low iron level may be the reason you're experiencing hair loss in the first place. Abdullah explains that it's "necessary in order to convey oxygen through the blood stream to the scalp," noting that "every cell needs oxygen, and some processes, like hair growth, can suffer due to lack of oxygen."
If your body is naturally low on this mineral or you don't consume enough of it through your diet, taking a supplement is a great option. Abdullah says that adding iron to the mix in addition to growth vitamins such as biotin will allow for a "wider spectrum of health" which is necessary not only for healthy hair, but also for your overall wellbeing.
3. Vitamin E
Vitamin E is another essential nutrient that can help when it comes to both your hair growth and your overall health. "Vitamin E is known as the hair, skin, and nails vitamin, and for good reason. It’s a powerful antioxidant that can make your scalp healthier. And a healthy scalp is what grows healthy hair," Lam says.
Of course, just as with the other supplements on this list, it is possible to get a daily dose of Vitamin E from your diet. This nutrient is commonly found in leafy greens like spinach—so if you're keen on salads, you may already consume a good amount! However, taking a supplement is always a good idea. Lam notes that Vitamin E is "one of the most important vitamins for hair growth for those with alopecia," and says it can help promote a healthier scalp both when consumed orally and applied topically.
4. Vitamin C
You may already know that collagen is another vital protein that encourages healthy hair and skin. Turner says one of the best vitamins to take to increase collagen production is Vitamin C, which, luckily, can also help your body absorb iron better. That means taking a Vitamin C supplement in addition to your iron pill is a great idea if you struggle with hair loss.
Additionally, Turner notes that "Vitamin C also helps keep hair follicles healthy, so they can produce hair that grows strong and smooth." Perfect! Not only will your hair grow thicker, it'll also be stronger and more beautiful than ever—what more could you ask for?
At the end of the day, promoting healthier, thicker hair through your diet is all about providing your bodies with the proper vitamins and nutrients. The best way to figure out which supplements will work best for you is to talk to your doctor—but you certainly can't go wrong with any of the ones Abdullah and Turner recommend.
