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Best Nutrients for Hair Growth, Including Vitamins, Foods and Supplements

By Rachel Link, RD, MS

October 30, 2025

While products like expensive conditioners and hair masks might help your tresses to look more silky and shiny, a healthy diet and lifestyle can actually encourage your hair to be more lustrous.

When it comes to your diet and supplement choices, what helps to support healthy hair growth naturally and fight hair loss?

As explained more below, some of the best foods and supplements for hair growth are those that provide the vitamins, minerals, amino acids and fatty acids that your body needs to maintain healthy hair follicles. These include certain supplements like collagen and omega 3s and generally nutrient-rich foods like eggs, wild-caught fish, grass-fed meats, vegetables and fruits.

Supplements and other products can also come in handy by helping to fill in gaps in your diet. For example, nutrients like collagen protein, zinc and vitamin C can help support or even improve the overall quality and health of your hair, nails and skin.

Of course, you should always consult with your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Hair loss and thinness as one ages

The natural hormonal changes that occur as we age can lead to hair changes, as can some lifestyle choices, such as the use of some medications as well as too much stress and coming up short on certain nutrients.

While adult men experience more hair thinness on average than adult women do, and typically deal with it earlier in life, both genders are susceptible to dealing with hair that’s not as thick as they wish (or even hair breakage) as they normally age:

• In fact, adults are estimated to normally lose between 50 and 100 hair strands every single day. It isn’t always noticeable how much hair we’re constantly shedding because we’re growing new strands at the same time — that is until there starts to be some changes, such as hair not being as thick as usual or hair breakage.

• By the time men reach the age of 50, nearly 85 percent will experience changes with their hair, according to some statistics.

• And by the age of 35, approximately two-thirds of American men will experience some degree of change to their hair. Truth be told, about 25 percent of men who eventually see major changes with their hair can notice changes beginning as early as their 20’s.

• Hair thickness and breakage are also a concern for women, including those who are going through the normal aging process. In fact, approximately 33 percent of women experience changes in their hair at some point in their lives.

Best vitamins for hair growth

Sometimes hair health can be affected by coming up short on certain vitamins; however, nutrient shortfalls in women and men can be managed by adding vitamin-rich foods to your diet and taking high-quality supplements.

Which vitamins and minerals are best for supporting overall hair health?

1. B-complex vitamin (biotin & B5)

Biotin and pantothenic acid (vitamin B5) have been used to support overall hair health for decades. Vitamin B5 and biotin may help to support healthy hair fibers and boost pliability, giving hairs a better chance at reducing breakage.

Low intake of biotin has been linked to weak hair and nails, hair breakage, and dry skin, so obtaining higher amounts may offer some benefits in these areas. However, note that deficiency is generally thought to be rare. Most people need to take biotin for 3 to 6 months consistently to see improvements in their appearance (if they experience any).

Ancient Nutrients Vitamin B Complex contains 1,000 mcg of biotin (1000 percent Daily Value) and 15 mg of pantothenic acid (300 percent DV). It's optimized for absorption.

You’ll also find biotin and pantothenic acid in most high-quality multivitamins; ideally choose one made from real food sources that doesn’t contain fillers or toxins in order to get the most benefits.

2. Zinc

Zinc is an essential co-factor for multiple enzymes including those involved with activities that create and maintain healthy hair follicles. It may help hair health in part by supporting collagen synthesis.

3. Vitamin C

Oxidative stress is thought to play a major role in the normal aging process. By helping to support a higher antioxidant status and a healthy immune response, vitamin C can help support the body against free radicals that can directly affect hair health. Vitamin C is also involved in collagen synthesis, meaning it promotes a healthy scalp and hair strands.

4. Vitamin D

Low vitamin D levels have been associated with hair shedding. It's important to get adequate sun exposure as well as consume vitamin D-rich foods. Looks to supplement with vitamin D if needed, such as during winter months.

5. Vitamin A

Vitamin A supports sebaceous gland function, which helps maintain scalp health and thus the hair-follicle environment. Note that excessive vitamin A supplementation can cause hair loss so make sure to avoid mega-doses.

6. Iron

Iron supports hair growth by helping red blood cells deliver oxygen to hair-follicle cells, which are highly active and require adequate oxygen for energy and growth. Low iron or ferritin levels can disrupt the hair-growth cycle, leading to thinning or excessive shedding.

Look to eat iron-rich food sources (e.g., lean red meat, liver, legumes, spinach) and try to pair with vitamin Cto boost absorption.

7. Selenium

Selenium supports hair growth by acting as an antioxidant that protects hair follicles from oxidative stress and inflammation, which can damage scalp and follicle cells. It also helps regulate thyroid hormones, which play a key role in controlling hair growth and regeneration. Note that too much selenium can damage hair follicles.

8. Multivitamin

Most multivitamins contain many of the key nutrients that support healthy hair growth, including at least 70 percent Daily Value of biotin, pantothenic acid, zinc, iron, selenium as well as vitamins C, D and A.

Ancient Nutrition’s Hair Growth Multivitamin contains 22 essential vitamins and minerals, including amino acid chelated minerals for better digestion and uptake. It's clinically backed to reduce hair shedding by 30 percent and get visibly thicker, shinier hair in 90 days.

SHOP MULTIS & VITAMINS HERE

Best supplements for hair growth

While optimizing your diet should be your No. 1 priority when it comes to obtaining more nutrients, taking a holistic approach to health by also supplementing can help to improve hair health and promote growth.

Try incorporating some of these superfoods and products below into your routine, which are among the best supplements for overall hair health and growth:

1. Collagen

Does collagen work for hair growth? Yes. Collagen is the most abundant protein in the human body, helping to form hair strands, the skin on your scalp, as well as your nails and many other types of connective tissues.

While collagen can be obtained from drinking real, traditional bone broth, the easiest way to consume a hefty serving of this valuable protein is to use a collagen protein powder supplement. Ancient Nutrition’s Multi Collagen Protein Powders combine hydrolyzed collagen (10 types of collagen) to provide a broad spectrum of collagen benefits, including support for healthy hair, skin, nails, joints and more. Its key collagen ingredient has been shown to promote healthy hair thickness and growth while reducing hair breakage.

A new groundbreaking line of collagen supplements for women's health by Ancient Nutrition targets hormone balance, menopause support, testosterone support and yes, hair growth. Hair Growth + Collagen capsules can help one get visibly thicker hair with a proprietary blend of key clinically validated superfoods and collagen. This supplement also reduces hair breakage, helps get glossy hair and supports a healthy hair growth cycle.

SHOP COLLAGEN HERE

2. Omega-3 fish oils

Omega-3s are fatty acids that help nourish hair, support hair thickening and promote a healthy response to inflammation that may help support overall hair health. Studies indicate that supplementing for at least six months with omega-3, omega-6 and antioxidants can have a positive impact on hair growth.

Most adults can benefit from taking one to two omega-3 capsules or one tablespoon of a top-notch fish oil supplement daily.

Best foods for hair growth

What should you eat to support healthy hair? Here are some of the best foods for hair growth, based on the fact that they provide the vitamins, minerals, amino acids and fatty acids that your body needs to maintain healthy hair:

1. High antioxidant foods

Antioxidant-rich foods, such as fruits and vegetables, are the perfect foods for growing hair since they fight free radical damage and help support healthy hair.

Consume more of the following foods:

• Berries: Strawberries, blueberries, blackberries and raspberries are among the most nutrient-dense fruits, prized for their antioxidants and high amount of vitamin C and vitamin A. These nutrients can help boost collagen production and support a healthy immune system, helping follicles to remain strong and supporting hair thickness and reducing hair breakage.

• Leafy greens: Veggies such as Swiss chard, spinach, kale and cabbage are high in vitamins A, C, and K — musts for hair growth. Vitamin K also plays an important role in maintaining healthy circulation, promoting the flow of oxygen-rich blood to the tissues in your scalp.

• Colorful foods: Foods like oranges, red peppers, kale, Brussels sprouts, broccoli, cocoa, strawberries, sweet potatoes, acai, grapefruit, kiwi and mango contains key antioxidants and vitamins.

2. High-protein foods

Protein foods provide your body with amino acids, the building blocks that help to form hair strands. A lack of protein in one’s diet has been shown to be linked to also having effects on hair health and growth.

Some of the best protein foods for hair include:

• Fatty fish such as salmon, sardines and herring are especially good for hair health since they are high in both protein and omega 3s, healthy fats that can aid in hair’s appearance and structure.

• Many protein foods such as organ meats, dark poultry meat and beef are also high in iron, which is needed to support healthy iron levels, which are important for hair health as well.

3. Healthy fats and oils

Fatty acids including omega 3s, omega 6s and omega 9s can help to support hair strength, shine and hair density. Incorporate plenty of fat-containing foods into your diet, such as:

• Salmon, mackerel, tuna, white fish, sardines, egg yolks, walnuts, hemp seeds, almonds, flax seeds, olive oil and coconut oil.

• Eggs are particularly a great source of healthy fats for your hair, as well as protein, zinc, selenium and other hair-healthy nutrients.

• Avocados are high in healthy fats that support hair’s shine and strength. They're also a great source of vitamin E, which can help fight free radicals and promote the way your body uses oxygen, increasing circulation to your scalp.

4. 100 percent whole grains

Grains such as wheat, barley, oats and brown rice all contain silica, a natural building block of collagen, which helps to form hair strands.