Best Vitamins To Take For Healthy Hair

Are you struggling with thin, damaged, or slow-growing hair? You're not alone. At GLAMHAIR Studio, we hear questions about hair growth supplements from a lot of clients, especially as they age or are going through big changes in their life. As professional stylists with years of hands-on experience, we've witnessed firsthand which approaches genuinely work when it comes to supporting healthy hair growth. 

Before you start taking any supplements, make sure you do your own research and speak to a medical professional first.

Understanding Hair Growth Basics

Before investing in supplements, it's essential to understand how hair naturally grows. Your hair follows a predictable cycle with three main phases that dictate its health and appearance:

1. Anagen (Growth Phase): This active growth period can last anywhere from 2-7 years and determines your maximum hair length. During this phase, your hair grows approximately 1-2 cm per month, with scalp hair typically growing faster than hair elsewhere on the body. Roughly 85-90% of your hair is in this phase at any given time.

2. Catagen (Transition Phase): A brief 2-3 week period when growth stops and the follicle shrinks. The hair detaches from the blood supply but remains in place.

3. Telogen (Resting Phase): Lasting about three months before the hair falls out naturally and the cycle restarts with new growth. At any given time, about 10-15% of your hair is in this phase.

   
   

There are several factors that influence the hair growth cycle, including:

• Genetics: The most significant determinant of hair thickness, texture, and growth rate

• Age: Hair growth naturally slows as we get older

• Hormones: Changes (especially in thyroid, testosterone, and oestrogen) can dramatically impact hair

• Stress levels: Chronic stress can push more hairs into the telogen phase

• Nutrition: Perhaps the most modifiable factor that directly impacts hair quality

  
  

When your body lacks certain nutrients, it redirects resources to essential functions over cosmetic ones like hair growth. This is why vitamin deficiencies often manifest as thinning, brittle, or slow-growing hair before other more serious symptoms appear.

Essential Vitamins for Hair Growth

Vitamin A

Viamin A helps skin glands produce sebum, the natural oil that moisturises your scalp and keeps hair healthy. It also helps with cellular growth, including hair cells.

Natural sources: Sweet potatoes, carrots, pumpkin, spinach, kale, and cod liver oil.

How it works: Vitamin A helps maintain the moisture balance in the scalp environment where hair begins its growth, creating optimal conditions for healthy follicle function.

B-Vitamins

The B-vitamin family is perhaps the most renowned for supporting hair health:

• Biotin (B7): Often called the "hair vitamin," biotin strengthens hair structure and may speed up growth by enhancing keratin infrastructure. Deficiency is rare but causes noticeable hair thinning when it occurs.

• B12: Helps red blood cells deliver oxygen to your scalp and hair follicles. Without adequate B12, hair cells can't function optimally and may lead to premature shedding.

• Folate (B9): Supports cellular regeneration, critical for maintaining the rapid cell turnover needed in healthy hair follicles.

• Niacin (B3): Promotes scalp circulation, ensuring nutrients reach the follicles efficiently.

Natural sources: Eggs, fish, meat, seeds, nuts, whole grains, avocados, and leafy greens.

Vitamin C

This powerful antioxidant does more than boost immunity—it helps your body produce collagen, which strengthens hair strands from within. It also assists with iron absorption, another essential nutrient for hair.

Benefits for hair:

• Protects against oxidative stress that can age hair prematurely

• Helps maintain the health of tiny blood vessels feeding the follicles

• Creates a stronger hair shaft that's less prone to breakage

Natural sources: Citrus fruits, strawberries, bell peppers, broccoli, and kiwi.

Vitamin D

Recent research shows a significant link between vitamin D deficiency and various forms of hair loss, including alopecia areata and female pattern hair loss.

How it affects hair: Vitamin D appears to help create new follicles where hair can grow and may regulate the growth and regression phases of the hair cycle.

Sources: Your body naturally produces vitamin D when exposed to sunlight, but supplements are often necessary, especially during winter months or for those who spend limited time outdoors.

Vitamin E

This antioxidant improves scalp circulation and helps combat oxidative stress that can damage hair follicles.

Natural sources: Nuts (especially almonds), seeds, spinach, and plant oils.

Application methods: Both oral supplements and topical vitamin E oil applied directly to the scalp may provide benefits.

Minerals: Iron and Zinc

These minerals play a supporting role in healthy hair growth:

Iron:

• Helps red blood cells carry oxygen to your hair follicles

• Iron deficiency (the most common nutritional deficiency worldwide) is a well-established cause of hair loss, especially in women

• Menstruating women need significantly more iron than men or post-menopausal women

• Sources include red meat, spinach, lentils, and fortified cereals

Zinc:

• Essential for tissue growth and repair

• Regulates hormones that affect hair growth

• Helps maintain the oil glands around hair follicles

• Found in oysters, beef, pumpkin seeds, and lentils

Testing before supplementing: Both minerals can be harmful in excess, so testing levels before supplementing is highly recommended, especially for iron.

Popular Hair Growth Vitamin Products

Supplement Formats

Hair vitamins come in various forms, each with distinct advantages:

• Pills and capsules:

  • Traditional and often most potent

  • Typically contain the highest concentration of active ingredients

  • Best for those who prioritise effectiveness over taste

  • Allow for precise dosing

• Gummies:

  • More enjoyable to take, increasing compliance

  • May contain added sugars or gelatin (not vegan-friendly)

  • Often contain slightly lower potency to accommodate taste

  • Perfect for those who struggle with swallowing pills

• Liquid formulas:

  • Potentially faster absorption due to bypassing the breakdown process

  • Easier to adjust dosage as needed

  • Good option for those with digestive issues

  • Usually have a shorter shelf life once opened

• Powders:

  • Can be mixed into drinks, smoothies, or food

  • Often contain additional beneficial ingredients like collagen peptides

  • Allow for flexible dosing

  • Typically require refrigeration after opening

    
    

What to Look for on Labels of vitamins you’re considerintg

Quality supplements should check these boxes:

• Transparency: List exact amounts of each ingredient rather than hiding behind "proprietary blends"

• Bioavailability: Use easily absorbable forms like methylcobalamin (B12) instead of cyanocobalamin

• Clean formulation: Free from unnecessary fillers, artificial colours, and potential allergens

• Verification: Have third-party testing or certification from organisations like NSF or USP

• Specific targeting: Include ingredients that address multiple aspects of hair health (growth, strength, and moisture)

• Holistic approach: Contain supporting nutrients that help the primary vitamins work more effectively

  
  

Red Flags to Avoid

Be wary of supplements that:

• Make miracle claims about overnight results

• Contain excessive amounts of vitamins (more isn't better)

• Have numerous negative reviews mentioning side effects

• Use ambiguous terminology like "hair health blend" without specifying amounts

• Are significantly cheaper than competitors (quality ingredients cost money)

  
  

Beyond Supplements - A Holistic Approach

While vitamins can provide significant support, they work best as part of a comprehensive hair health strategy:

Balanced Diet for Optimal Hair Growth

Focus on these hair-nourishing food categories:

• Lean proteins: Hair is composed of 95% protein (keratin), making adequate protein intake non-negotiable. Aim for at least 0.8g of protein per kg of body weight daily from sources like chicken, fish, eggs, tofu, or legumes.

• Healthy fats: Essential fatty acids, especially omega-3s, reduce inflammation and provide the oils that help maintain scalp health. Include fatty fish, walnuts, flaxseeds, and olive oil regularly.

• Colourful fruits and vegetables: These provide the antioxidants that protect follicles from damage. Aim for 5+ servings daily, focusing on variety.

• Complex carbohydrates: These provide the energy your body needs for hair growth. Choose whole grains over refined options.

• Adequate hydration: Dehydration quickly affects hair health. Aim for at least 2 litres of water daily, more if you're active or in hot climates.

  
  

Vitamin-Enhanced Home Care Products

Consider incorporating these products into your routine:

• Cleansers: Shampoos with biotin and vitamins B5, C, and E that nourish without stripping natural oils. Look for sulphate-free formulations.

• Conditioners: Products with plant proteins and fatty acids that strengthen the hair cuticle from the outside in.

• Leave-in treatments: Conditioners and masks with antioxidants and moisture-binding ingredients that protect hair throughout the day.

• Serums and oils: Products that deliver nutrients directly to the scalp and can be used as overnight treatments for intensive care.

  
  

Realistic Expectations - Timeline for Results

It’s important to have realistic expectations and here’s what you can expect:

• 1 month: Reduced shedding is often the first noticeable change

• 2-3 months: Improved texture and strength in existing hair

• 3-6 months: Visible new growth, especially around the hairline

• 6+ months: Significant improvements in overall health, density and length

Remember that consistency is key—intermittent use won't provide the same benefits as daily adherence to your regimen.

Important note: Hair vitamins support healthy hair growth—they can't regrow hair in areas where follicles are no longer active or revive follicles damaged by scarring.

Scenarios that could be impacting your hair

Based on our extensive experience working with various hair concerns, we've seen several scenarios our customers go through:

For Postpartum Hair Loss

We've found that starting supplements about 3 months after giving birth typically yields the best results, coinciding with when hormone levels begin to stabilise. It is critical you do your own research around any supplements you’re considering especially if you are breastfeeding.

For Stress-Related Thinning

Supplements containing adaptogens like ashwagandha along with B-vitamins have shown the most consistent improvement among our clients dealing with stress-triggered hair issues.

For Seasonal Shedding

Many clients experience increased shedding during seasonal transitions. Starting a vitamin regimen about one month before your typical shedding season can help minimise this effect.

For Heat and Chemical Damage

Internal support from vitamins combined with protein-rich treatments in the salon offers the fastest path to recovery for over-processed hair.

For Age-Related Changes

As we age, biotin and vitamin D become increasingly important for maintaining hair health. Many of our clients over 50 see the best results when focusing on these key nutrients.

These recommendations are based purely on our observations working with clients over the years, not on medical expertise.

Conclusion

Hair growth vitamins can be a transformative tool in your hair health arsenal when used correctly, consistently, and as part of a comprehensive approach. The key is finding the right combination of nutrients for your specific needs while supporting them with proper hair care practices and lifestyle habits.

At GLAMHAIR Studio, we've helped hundreds of clients achieve their hair goals through personalised approaches that combine internal nutrition with external care combined with Centred products we retail in order to help with hair loss . Our success stories aren't based on miracle cures, but on proven approaches tailored to individual needs.

Ready to start your hair growth journey? Book an appointment at GLAMHAIR Studio today. Our team would be delighted to share more about these options during your next visit.

FAQ

Q: How long should I take hair vitamins before seeing results? A: Most people need to take supplements consistently for 3-6 months before noticing significant changes. Hair grows approximately 1-1.5 cm per month, so patience is essential. Taking "before" photos monthly can help you track subtle improvements that might otherwise go unnoticed.

Q: Can hair vitamins cause side effects? A: Some people experience digestive upset, acne flare-ups, or unusual hair growth in other body areas with certain supplements. Starting with lower doses and gradually increasing can help minimise these effects. Always take supplements with food unless otherwise directed.

Q: Are expensive vitamins better than budget options? A: Not necessarily. Price doesn't always indicate quality. Some affordable supplements contain excellent ingredients in effective amounts, while some premium-priced options rely more on marketing than formulation. We recommend focusing on ingredient quality, transparency, and third-party testing rather than price point alone.

Q: Can I take multiple hair supplements together? A: We don't recommend combining multiple hair-specific supplements, as this can lead to excessive amounts of certain vitamins, particularly fat-soluble ones that accumulate in the body. Stick to one comprehensive formula.

Q: Will vitamins help with hair that's already damaged? A: Vitamins primarily support new growth, so existing damaged hair won't "heal" from supplementation. However, healthier new growth combined with proper hair care can gradually replace damaged strands, resulting in overall improved appearance within 3-6 months.

Q: Do I need to continue taking supplements indefinitely? A: Many clients achieve their desired results and then maintain with a reduced schedule (such as every other day) or through primarily dietary sources. We recommend reassessing every 6 months to determine if continued supplementation is necessary.