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Is vitamin C and zinc good for hair?

However, some nutrient deficiencies have been associated with hair loss. In these instances, a supplement may offer some benefit ( 2 ). Deficiencies in several nutrients — including some B vitamins, vitamin D, vitamin C, iron, and zinc — may contribute to hair loss.

healthline.com - 8 Best Hair Growth Vitamins of 2022 - Healthline

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Keep reading to learn more about nutrients for healthy hair and see our picks of the 10 best supplements for hair growth. If you’re experiencing hair loss or thinning, you may be wondering whether taking a dietary supplement could help improve your hair’s growth. While factors such as age, genetics, and hormones also affect hair growth, optimal nutrient intake is key. Many people view healthy-looking hair as a symbol of health and beauty. And, like any other part of your body, hair needs a variety of nutrients to grow and look its best ( 1 ). We do the research so you can find trusted products for your health and wellness. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Healthline only shows you brands and products that we stand behind.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. A zinc deficiency can lead to hair loss, though the research on the use of zinc supplements for hair growth is inconclusive ( 2 , 14 ). Iron deficiency, which is the most common nutrient deficiency in the world, can lead to anemia and hair loss, especially in women ( 2 , 12 , 13 ). Iron is an important mineral for many bodily functions, including carrying oxygen to tissues throughout your body ( 12 ). Still, because most people likely don’t get enough vitamin D through diet alone, it’s worth asking a healthcare professional to see whether you could benefit from a vitamin D supplement ( 11 ). Vitamin D deficiency is associated with hair loss, but research supporting vitamin D supplementation for hair growth is limited ( 2 , 9 , 10 ). Still, keep in mind that vitamin C deficiency is rare and many people likely get enough of this vitamin from their diet. Vitamin C is a powerful antioxidant that has several important roles that can affect hair health, including: Vitamin B12 deficiencies are more common, especially in older adults and people following a vegan diet ( 7 ). Deficiencies in riboflavin, folate, and biotin are rare. However, some individuals may be at a higher risk, including those with restrictive diets ( 4 , 5 , 6 ). Similarly, research is inconclusive on whether folate and vitamin B12 are effective for hair growth in people with adequate intakes ( 2 , 3 ). While biotin is one of the more popular supplements for hair, skin, and nails, the research supporting its benefits for people with adequate biotin intake is limited ( 2 ). Deficiencies in riboflavin, biotin, folate, and vitamin B12 have been associated with hair loss ( 2 ). Deficiencies in several nutrients — including some B vitamins, vitamin D, vitamin C, iron, and zinc — may contribute to hair loss. However, some nutrient deficiencies have been associated with hair loss. In these instances, a supplement may offer some benefit ( 2 ). In fact, there’s very limited research to show that hair vitamins and supplements promote hair growth in generally healthy people. If you want healthy, luscious locks, it’s important to maintain an overall nutritious diet. Sex and gender exist on spectrums. This article uses the terms “women” and “men” to refer to a person’s sex assigned at birth. Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

We chose the best hair growth vitamins based on the following criteria:

A note on price General price ranges with dollar signs ($–$$$$) are indicated below. One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher price range. Generally, prices range from $0.04–$2.93 per serving, or $12.59–$88 per container, though this may vary depending on where you shop. Pricing guide $ = under $0.25 per serving

= under $0.25 per serving $$ = $0.25–$1.00 per serving

= $0.25–$1.00 per serving $$$ = $1.01–$1.50 per serving

= $1.01–$1.50 per serving $$$$ = over $1.50 per serving

Best clinically tested

Price range: $$$$

$$$$ Dose: 4 capsules per day

4 capsules per day Active ingredients: biotin, iodine, zinc, selenium, collagen, sensoril, ashwagandha, saw palmetto, curcumin extract, full-spectrum palm extract, hyaluronic acid, L-cysteine, L-lysine, L-methionine, keratin, horsetail, Japanese knotweed extract, black pepper extract, capsicum extract, and vitamins A, C, and D Nutrafol offers subscription-based hair growth supplements designed to help support hair growth and prevent thinning. According to the company’s website, the capsules contribute to thicker hair, lashes, and brows and reduced shedding. One study in 40 women with self-reported hair thinning found daily intake of Nutrafol Core for Women to be effective in improving hair growth, as well as hair thickness and volume, over 6 months ( 15 ). Similarly, another study in 98 men and women with thinning hair found significant improvements in hair growth, density, volume, and shedding after daily intake of Nutrafol Core for Men or Women for 6 months ( 16 ). Keep in mind that there is a risk of bias, as researchers in both studies were employed by Nutraceutical Wellness LLC.

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Nutrafol capsules are non-GMO and free from gluten, soy, dairy, and artificial additives. However, because these capsules contain collagen sourced from wild cod, they are not vegan-friendly. Keep in mind that Nutrafol Core for Women is not recommended for people under age 18 or those who are pregnant or nursing, though Nutrafol also offers a supplement formulated for postpartum hair loss. Nutrafol products are produced in a CGMP-compliant facility and third-party tested for heavy metals, pesticides, and chemicals.

Pros third-party tested for heavy metals, pesticides, and chemicals

clinically studied

gluten-free

available in women’s and men’s formulations Cons expensive

not third-party tested for purity and potency

not vegan-friendly

subscription required

Best gummy

Price range: $$

$$ Dose: 2 gummies per day

2 gummies per day Active ingredients: biotin, zinc, keratin, amla extract, horsetail extract, silica If you aren’t a fan of swallowing tablets or capsules, a gummy vitamin could be a better option. OLLY Heavenly Hair Gummies contain biotin and zinc, as well as several herbs that may support hair growth. For example, the gummies include amla extract, or Emblica officinalis Gatertn, which comes from a flowering tree in Asia and is thought to have anti-inflammatory and antioxidant properties ( 17 ). While topical use has been shown to be effective for improving hair density and growth, oral use of amla hasn’t been found to have the same effect ( 18 ). These gummies also contain horsetail extract and silica, which may help prevent hair shedding and thinning, though research is mixed ( 19 ). Keep in mind that horsetail can interact with certain medications, so it’s important to consult a healthcare professional before trying this supplement ( 20 ).

OLLY supplements are third-party tested to ensure purity and potency.

Pros third-party tested

gummy form that may be better tolerated by some people

contains zinc, biotin, and several herbs that may support hair health and growth

gluten-free Cons contains horsetail, which can interact with certain medications

limited research on the effectiveness of several ingredients

2 grams of added sugar per serving

Best women’s multivitamin for hair

Price range: $

$ Dose: 1 tablet per day

1 tablet per day Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, calcium, iron, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, and vitamins A, C, B6, B12, D3, E, and K While not specifically formulated for hair growth, a multivitamin may help fill nutrient gaps in your diet, which could potentially be associated with hair loss ( 2 , 21 ). Nature Made Multi for Her contains nutrients that are important for healthy hair, including zinc, vitamin C, B vitamins, and vitamin D. It also contains 100% of the Daily Value (DV) for iron in the form of ferrous fumarate, a highly absorbable form of iron ( 2 , 12 , 22 ). This women’s multivitamin is third-party tested and verified by United States Pharmacopeia (USP), which means you can trust the quality of the product and accuracy of the label.

Pros USP-verified

gluten-free

affordable

contains iron, zinc, vitamin C, B vitamins, and vitamin D Cons includes rather high doses of some nutrients

not suitable for postmenopausal women

not vegan-friendly

Best for men

Price range: $

$ Dose: 1 tablet per day

1 tablet per day Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, calcium, iodine, magnesium, zinc, selenium, copper, manganese, chromium, and vitamins A, B6, B12, C, D3, E, and K For men, Nature Made Multi for Him is one of the best options because it contains important nutrients for hair health, such as zinc, B vitamins, and vitamins C and D ( 2 ). However, it does not include iron, as men have much lower iron needs than women and are less likely to have a deficiency ( 12 ). As with the women’s formulation, some of the nutrients are included at doses that exceed 100% of the DV, which may be excessive for some individuals.

Pros USP-verified

gluten-free

affordable

contains zinc, vitamin C, B vitamins, and vitamin D Cons contains rather high doses of some nutrients

not vegan-friendly

Best with vitamin D

Price range: $$

$$ Dose: 5 drops per day

5 drops per day Active ingredients: vitamin D3

Vitamin D deficiency has been linked to hair loss, and in some instances a healthcare professional may recommend a supplement ( 2 , 10 ). Pure Encapsulations Vitamin D3 Liquid is one of the best vitamin D supplement options because it’s third-party tested and free from major allergens and comes in a convenient liquid form. Each 5-drop serving contains 1,000 IU of vitamin D3 that’s derived from harvest lichen, meaning that it’s vegan-friendly. In addition to being certified gluten-free, this supplement is free from major allergens, GMOs, and artificial colors and flavors.

Pros third-party tested

vegan-friendly

certified gluten-free

major allergen-free

affordable Cons limited research on whether vitamin D is beneficial for hair in people without a vitamin D deficiency

Best B-Complex

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Price range: $

$ Dose: 1 capsule per day

1 capsule per day Active ingredients: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid A vitamin B complex supplement may benefit hair growth in people who have a deficiency, although deficiencies in this vitamin are relatively rare ( 2 ). However, limited research suggests that folate and vitamin B12 supplements may support hair growth even in people who do not have a deficiency ( 2 ). Pure Encapsulations B-Complex Plus contains all eight B vitamins and is certified gluten-free and GMO-free. All the B vitamins are included at doses higher than 100% of their DVs. While toxicity with B vitamins is rare, it’s still possible, so it’s important to run any new supplement by a healthcare professional before trying it (23).

Pros third-party tested

gluten-free

affordable

vegan-friendly

contains all eight B vitamins Cons contains doses that may be excessive for some people

Best zinc supplement for hair growth

Price range: $

$ Dose: 1 capsule per day

1 capsule per day Active ingredients: zinc picolinate

While the research on the use of zinc supplements for hair growth is mixed, zinc deficiency has been associated with hair loss ( 2 , 14 ). This supplement from Thorne Research is a great option as it contains a highly absorbable form of zinc and is free of additives and fillers. Thorne Research is a well-trusted supplement brand. All its supplements are manufactured in NSF-certified facilities and tested multiple times throughout manufacturing to ensure purity, potency, and quality. Thorne Research Zinc Picolinate is also NSF Certified for Sport, meaning it’s free of more than 273 substances banned by competitive sports organizations.

Pros NSF Certified for Sport

NSF-certified facilities

gluten-free Cons not vegan-friendly

Best prenatal vitamin for hair growth

Price range: $$$$

$$$$ Dose: 8 capsules per day

8 capsules per day Active ingredients: thiamine, riboflavin, niacin, folate, biotin, pantothenic acid, choline, calcium, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, potassium, inositol, betaine HCl, and vitamins A, C, B6, B12, D, E, and K2 FullWell Prenatal Multivitamin provides a broad spectrum of vitamins and minerals that may support hair growth, including B vitamins, zinc, and vitamin D ( 1 ). Designed for people who are pregnant or nursing, this prenatal contains choline — a nutrient that other prenatal vitamins often lack — and methylfolate, which is a more absorbable form of folate. FullWell products are formulated by a registered dietitian and third-party tested. Certificates of analysis (COAs) are also available upon request.

Pros third-party tested

COA available upon request

high in choline and vitamin D

uses chelated minerals for optimal absorption Cons expensive

doesn’t contain iron

should be paired with a prenatal omega-3 supplement

requires an 8-capsule serving

Best postnatal vitamin for hair growth

Price range: $$$

$$$ Dose: 2 capsules per day

2 capsules per day Active ingredients: folate, biotin, choline, iron, iodine, magnesium, zinc, boron, omega-3 DHA, and vitamins A, C, B12, D3, E, and K2 After giving birth, many women notice extra hair shedding, which can be alarming ( 24 ). Ritual’s postnatal vitamin contains a variety of vitamins and minerals to support recovery in the postpartum period. Specifically, it contains docosahexaenoic acid (DHA), an omega-3 fatty acid that may be effective in promoting hair growth, improving hair density, and reducing hair loss ( 25 , 26 ). It also includes vitamin D, iron, and zinc, all of which have been linked to hair loss in people with deficiencies ( 2 ).

Ritual’s postnatal vitamin is third-party tested for quality and accuracy.

Pros third-party tested

contains omega-3 DHA

vegan-friendly

gluten-free

designed for easy absorption Cons requires a subscription

expensive

low in choline

Best collagen supplement for hair growth

Price range: $$$$

$$$$ Dose: 1 scoop (16.5 grams) per day

1 scoop (16.5 grams) per day Active ingredients: collagen, nicotinamide riboside hydrogen malate, betaine anhydrous, fruit extract Collagen is a type of protein that contains amino acids that can be used to build keratin, the protein found in hair ( 8 ). Recently, collagen has become a popular supplement for healthy hair, skin, and nails. However, the research on its effectiveness for hair growth is limited ( 27 ). Still, if you want to try a collagen supplement, this product from Thorne is one of the best options. Thorne Research Collagen Plus is designed to support healthy hair, skin, and nails by providing a combination of collagen peptides, plant-based antioxidants, and nicotinamide riboside — a compound that may help promote healthy aging and cellular repair ( 28 ). This berry-flavored powder is sweetened with stevia and is gluten-, dairy-, and soy-free. Thorne Research supplements are tested four times throughout manufacturing and are produced in NSF-certified facilities.

healthline.com - 8 Best Hair Growth Vitamins of 2022 - Healthline

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