We don’t always get every nutrient our hair needs from food, so supplements can help fill the gaps and support healthier, faster growth.
Many of us see hair as part of our identity—how we style, color, or cut it says something about us. That’s why hair problems can feel so frustrating. Shedding a few dozen hairs a day is normal as old strands give way to new ones. But when your hair becomes brittle, thin, or refuses to grow, it often points to issues inside the body rather than on the surface.
Common causes of poor hair health
– Hormones: Pregnancy often brings thicker, faster-growing hair thanks to surges in estrogen; after childbirth, many women shed heavily as hormone levels return to normal. Starting or changing hormonal birth control can have similar effects.
– Thyroid problems: Imbalances in thyroid hormones can lead to hair loss or brittle strands.
– Autoimmune conditions: When the immune system attacks hair follicles, it causes inflammation and can trigger conditions like alopecia.
– Stress: Chronic emotional, physical, or environmental stress diverts the body’s resources away from hair growth.
– Diet and nutrient deficiencies: Protein, certain vitamins, minerals, and amino acids are essential for making strong, healthy hair.
If you want fuller, shinier hair, start with a nutrient-rich diet—vegetables, fruits, lean meats, and whole foods. If your diet is already good but your hair still lags, targeted supplements may help.
Key nutrients for hair and where to get them
Biotin
Biotin (a B vitamin) helps the body make amino acids used to build keratin, the main protein in hair. You can get biotin from eggs, nuts, fish, whole grains, raspberries, and cauliflower. Studies have shown that biotin supplementation can improve hair growth, shine, and reduce brittleness in people with thinning hair. If you choose a supplement, look for a reputable biotin product or a B-complex that supports hair health.
Zinc
Zinc is vital for skin, nail, gut, sexual health, and hair. Zinc deficiency is common worldwide and can lead to hair loss. Good food sources include beef, chicken, lamb, pumpkin seeds, cashews, spinach, and mushrooms, but vegetarians may struggle to reach recommended levels through diet alone. Research links low zinc to increased hair shedding, so a quality zinc supplement can be useful if blood tests show a deficiency.
Vitamin D
Your body makes vitamin D when skin is exposed to sunlight, but many people don’t get enough sun to meet needs. Low vitamin D has been associated with hair thinning and certain autoimmune-related hair disorders; supplementing has helped some people with these conditions. Dietary sources include fatty fish, portobello mushrooms, egg yolks, cheese, and fortified dairy. Consider a vitamin D supplement if you spend little time outdoors or tests show low levels.
Iron
Iron deficiency is a common contributor to hair loss. Even with iron-rich foods like red meat, egg yolks, and dark leafy greens, absorption can be poor in people with digestive issues, the elderly, or during pregnancy. Low iron reduces hemoglobin and the oxygen supply to hair follicles, hindering growth. Heme iron from meat is absorbed most easily; vegetarians may need to pay extra attention or use a supplement if needed.
Magnesium
Magnesium supports protein synthesis and helps prevent calcium buildup on the scalp, which can clog follicles and cause inflammation. Low magnesium is linked to fatigue, anxiety, and other health issues that indirectly affect hair. Magnesium supplements can also help with stress and overall relaxation, which benefits hair growth.
Omega-3 fatty acids
Omega-3s are powerful anti-inflammatories that nourish hair follicles and strengthen roots. Studies report that omega-3 supplementation can significantly reduce hair loss and increase hair growth over several months. Fish oil provides long-chain omega-3s that are particularly effective; plant sources like flaxseed oil offer shorter-chain forms that are less potent but still useful for vegans.
Vitamin E
Vitamin E is an antioxidant that protects cells, supports scalp health, and can improve hair quality. It’s found in sunflower seeds, broccoli, spinach, and nuts. Vitamin E can also be used topically—massaging oil into the scalp and letting it sit for an hour before washing can leave hair softer and the scalp more hydrated.
Bottom line
Healthy hair starts with a balanced diet rich in protein, vitamins, and minerals. If diet alone isn’t enough or blood tests show deficiencies, targeted supplements—biotin, zinc, vitamin D, iron, magnesium, omega-3s, and vitamin E—can help restore hair strength, shine, and growth. Always check with a healthcare provider or a registered dietitian before starting supplements, especially if you have medical conditions or take medications.
