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Which hair vitamins are best for hair growth and loss? Top 10 ranking

An adequate supply of vitamins and other nutrients is essential for healthy hair. These vitamins are particularly important.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Ilona Bush - Reviewed byReviewed byIlona Bush
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Ilona Bush - Reviewed by
Reviewed byIlona Bush
Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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Michael Tomaszewski - Edited byEdited byMichael Tomaszewski
Michael Tomaszewski - Edited by
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Michael Tomaszewski
Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

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Which hair vitamins are best for hair growth and loss? Top 10 ranking
29 April, 2024
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Choose the best vitamin complex for your hair. The following overview will help you find the hair vitamins tailored to your needs and explain what criteria to use when looking for the perfect product.

Your hair grows at a rate of 0.014 mm per hour. Doesn't sound like much, but when you come back here in a month's time to recommend the article to a friend - you will have gained up to 1.5 cm of hair! What makes hair grow fast and strong? An adequate supply of nutrients.

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From this article you will learn:

  • What vitamin supplements are best for hair
  • .
  • What to look out for when buying hair vitamins
  • .
  • Which vitamins and minerals are most important for hair health
  • .
  • Why hair is weak, falling out and what to do about it
  • .

The article is divided into two parts:

  • In the first you will find a ranking prepared in consultation with Ilona Krzak, a pharmacist, where you will find recommended products that improve the condition of your hair.
  • The first part of the article is the following.
  • In the second you will find out which vitamins help your hair, when to go to the doctor and what tests to perform to rebuild, strengthen and nourish weakened hair.
  • The second part is the ranking prepared in consultation with Illy Krzak, a pharmacist.

See also:

Best vitamins for hair

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The best vitamins for hair are the B vitamins, especially B7 (biotin) and B9 (folic acid), vitamins A, E, C and D. Look for these vitamins in dietary supplements as they affect the health and appearance of hair. Look out for omega-3 fatty acids, minerals (e.g. zinc) and plant extracts.

Don't know where to look? I've teamed up with an MSc pharmacist to analyse the compositions of hair supplements to make it easier for you to choose.

The following is a list of hair supplements.

Ranking - the best hair vitamins in 2023

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Criteria for selection

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The ranking of the best hair vitamins was made with pharmacist Ilona Krzak according to the following criteria:

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    .
  • quality of active ingredients,
  • .
  • form of absorption,
  • .
  • impact on hair,
  • .
  • performance,
  • .

Below you will find a detailed product analysis to help you choose the best hair vitamins for you or a loved one.

Best for hair

Glow Stories

Glow Stories
5.0
See price
in the Natu.Care shop
Product description

A dietary supplement containing vitamins, minerals and plant extracts thatósupport the skinóhand, hair and nails. The product is especially distinguished by the form of folate – it is Quatrefolic, whichós absorbed very well and is natural.

In addition to valuable vitamins and minerals, such as vitamin A, E, B3, B2 and biotin, the formula contains bamboo shoot extract, whichóry further enhances your beauty.

Pros and cons

A dietary supplement containing vitamins, minerals and plant extracts thatósupport the skinóhand, hair and nails. The product is especially distinguished by the form of folate – it is Quatrefolic, whichós absorbed very well and is natural.

In addition to valuable vitamins and minerals, such as vitamin A, E, B3, B2 and biotin, the formula contains bamboo shoot extract, whichóry further enhances your beauty.

Additional information

A dietary supplement containing vitamins, minerals and plant extracts thatósupport the skinóhand, hair and nails. The product is especially distinguished by the form of folate – it is Quatrefolic, whichós absorbed very well and is natural.

In addition to valuable vitamins and minerals, such as vitamin A, E, B3, B2 and biotin, the formula contains bamboo shoot extract, whichóry further enhances your beauty.

Biotin

Biotebal Plus skin, hair, nails

Biotebal Plus skin, hair, nails
4.8
See price
in the Natu.Care shop
Product description

A complex formula based on 14 active ingredients in the form of vitamins, mineralsós and an extract from field horsetail, whichós a source of silicon. Biotebal Plus contains a large portion of biotin, whichós effective in strengthening hair, giving it shine and preventing excessive hair loss.

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Thanks to its many active ingredients, the product helps firm the skinód of the face and strengthens the nail plate.

Pros and cons

A complex formula based on 14 active ingredients in the form of vitamins, mineralsós and an extract from field horsetail, whichós a source of silicon. Biotebal Plus contains a large portion of biotin, whichós effective in strengthening hair, giving it shine and preventing excessive hair loss.

.

Thanks to its many active ingredients, the product helps firm the skinód of the face and strengthens the nail plate.

Additional information

A complex formula based on 14 active ingredients in the form of vitamins, mineralsós and an extract from field horsetail, whichós a source of silicon. Biotebal Plus contains a large portion of biotin, whichós effective in strengthening hair, giving it shine and preventing excessive hair loss.

.

Thanks to its many active ingredients, the product helps firm the skinód of the face and strengthens the nail plate.

Expert opinion

A complex formula based on 14 active ingredients in the form of vitamins, mineralsós and an extract from field horsetail, whichós a source of silicon. Biotebal Plus contains a large portion of biotin, whichós effective in strengthening hair, giving it shine and preventing excessive hair loss.

.

Thanks to its many active ingredients, the product helps firm the skinód of the face and strengthens the nail plate.

High bioavailability

Pharmovit, organic coenzyme Q10

Pharmovit, organic coenzyme Q10
4.9
  • Main ingredients: coenzyme Q10piperine
  • Form: capsules
  • .
  • Packaging: 60 capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

Coenzyme Q10 has powerful antioxidant properties thatóprotect your cells from free radicals, which can support heart and vascular health, improve physical performance and slow down the ageing process. Coenzyme Q10 can support immune system function, nervous system health and improve skinóry.

Pros and cons

Coenzyme Q10 has powerful antioxidant properties thatóprotect your cells from free radicals, which can support heart and vascular health, improve physical performance and slow down the ageing process. Coenzyme Q10 can support immune system function, nervous system health and improve skinóry.

Additional information

Coenzyme Q10 has powerful antioxidant properties thatóprotect your cells from free radicals, which can support heart and vascular health, improve physical performance and slow down the ageing process. Coenzyme Q10 can support immune system function, nervous system health and improve skinóry.

Interesting combination

Dr. Jacob's Q10 synergy, powder

Dr. Jacob's Q10 synergy, powder
4.7
  • Active ingredients: coenzyme Q10, vitamin B2, vitamin B12, taurine, L-carnitine, silicon, lutein, lecithin
  • .
  • Form: powder 
  • .
  • Packaging: 80 g
  • .
  • Dose: 1 serving per day
  • .
  • Sufficient for: 100 days
  • .
See price
in the Natu.Care shop
Product description

Q10 Synergy contains high-quality, purest coenzyme Q10 (from Japan), riboflavin, taurine and L-carnitine. Synergy is a mutual enhancement of the effects of unique plant substances, vitamins and micronutrientsós.

Pros and cons

Q10 Synergy contains high-quality, purest coenzyme Q10 (from Japan), riboflavin, taurine and L-carnitine. Synergy is a mutual enhancement of the effects of unique plant substances, vitamins and micronutrientsós.

Additional information

Q10 Synergy contains high-quality, purest coenzyme Q10 (from Japan), riboflavin, taurine and L-carnitine. Synergy is a mutual enhancement of the effects of unique plant substances, vitamins and micronutrientsós.

Solgar Hair Skin Nails

Solgar Hair Skin Nails
4.8
  • Active Ingredients: MSM (organic sulphur), vitamin C, zinc, copper, L-proline, L-lysine, silicon, red algae powder
  • .
  • Daily serving: 2 tablets
  • .
  • Packaging: 60 or 120 tablets
  • .
  • Sufficient for: 1 or 2 months
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement with a complex of active ingredients affecting the appearance and condition of hairóhair, skinóskin and nailsand. A simple and effective formulation with no unnecessary additivesós. Recommended for hair loss and poor hairócondition, brittle nails and skinócondition without shine and with imperfections.

Pros and cons

A dietary supplement with a complex of active ingredients affecting the appearance and condition of hairóhair, skinóskin and nailsand. A simple and effective formulation with no unnecessary additivesós. Recommended for hair loss and poor hairócondition, brittle nails and skinócondition without shine and with imperfections.

Additional information

A dietary supplement with a complex of active ingredients affecting the appearance and condition of hairóhair, skinóskin and nailsand. A simple and effective formulation with no unnecessary additivesós. Recommended for hair loss and poor hairócondition, brittle nails and skinócondition without shine and with imperfections.

Expert opinion

A dietary supplement with a complex of active ingredients affecting the appearance and condition of hairóhair, skinóskin and nailsand. A simple and effective formulation with no unnecessary additivesós. Recommended for hair loss and poor hairócondition, brittle nails and skinócondition without shine and with imperfections.

Soothing the hair

Pharmovit Biotin 2500 mg

Pharmovit Biotin 2500 mg
4.8
  • Active ingredients: biotin, inulin
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

Pharmovit Biotin is a dietary supplement that supports the health of the skin and hair improving their condition. In addition, the product cares for the proper functioning of the nervous system, supports psychological functions and contributes to maintaining normal energy and macronutrient 

metabolism.
Pros and cons

Pharmovit Biotin is a dietary supplement that supports the health of the skin and hair improving their condition. In addition, the product cares for the proper functioning of the nervous system, supports psychological functions and contributes to maintaining normal energy and macronutrient 

metabolism.
Additional information

Pharmovit Biotin is a dietary supplement that supports the health of the skin and hair improving their condition. In addition, the product cares for the proper functioning of the nervous system, supports psychological functions and contributes to maintaining normal energy and macronutrient 

metabolism.

Efficient packaging

Pharmovit MSM organic sulphur

Pharmovit MSM organic sulphur
4.6
  • Main ingredients: MSM (organic sulfur)
  • .
  • Form: tablets
  • .
  • Packaging: 60 tablets
  • .
  • Dose: 2 tablets daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Organic sulphur improves the appearance and condition of skinóry, hairów and nails. It supports the health of the musculoskeletal system – it can relieve painóle and stiffness in the jointsóand supports muscle regeneration.

Pros and cons

Organic sulphur improves the appearance and condition of skinóry, hairów and nails. It supports the health of the musculoskeletal system – it can relieve painóle and stiffness in the jointsóand supports muscle regeneration.

Additional information

Organic sulphur improves the appearance and condition of skinóry, hairów and nails. It supports the health of the musculoskeletal system – it can relieve painóle and stiffness in the jointsóand supports muscle regeneration.

User review

Organic sulphur improves the appearance and condition of skinóry, hairów and nails. It supports the health of the musculoskeletal system – it can relieve painóle and stiffness in the jointsóand supports muscle regeneration.

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Replenishes deficiency

Intenson, biotin tablets

Intenson, biotin tablets
4.8
  • Main ingredients: biotin
  • Form: tablets
  • .
  • Packaging: 60 tablets
  • .
  • Dose: 2 tablets daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Natural dietary supplement biotin 5000 ug is a formulation containing as much as 2500 µq of biotin (vitamin H) per tablet.

Pros and cons

Natural dietary supplement biotin 5000 ug is a formulation containing as much as 2500 µq of biotin (vitamin H) per tablet.

Additional information

Natural dietary supplement biotin 5000 ug is a formulation containing as much as 2500 µq of biotin (vitamin H) per tablet.

User review

Natural dietary supplement biotin 5000 ug is a formulation containing as much as 2500 µq of biotin (vitamin H) per tablet.

Hydrolysed keratin

ALLDEYNN BEAUTYROSE

ALLDEYNN BEAUTYROSE
4.5
  • Main ingredients: hydrolyzed keratin, MSM, choline, inositol, L-cysteine, vitamin Cvitamin Ezincbiotin, copper, vitamin A
  • .
  • Form: tablets
  • .
  • Packaging: 120 tablets
  • .
  • Dose: 4 tablets daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Professional nutricosmetic with a conditioning action thatós helps to take care of the optimal condition of your skinós, hairós and nails from within. It contains NHS Cynatine keratin, whichóra is a 100% natural form of keratin. It is more easily absorbed by the body and more effective than standard forms of keratin.

Product recommended for hair lossóy, brittle, fragile and splitting nails and poor skinóy condition (imperfections, dry complexion).

Pros and cons

Professional nutricosmetic with a conditioning action thatós helps to take care of the optimal condition of your skinós, hairós and nails from within. It contains NHS Cynatine keratin, whichóra is a 100% natural form of keratin. It is more easily absorbed by the body and more effective than standard forms of keratin.

Product recommended for hair lossóy, brittle, fragile and splitting nails and poor skinóy condition (imperfections, dry complexion).

Additional information

Professional nutricosmetic with a conditioning action thatós helps to take care of the optimal condition of your skinós, hairós and nails from within. It contains NHS Cynatine keratin, whichóra is a 100% natural form of keratin. It is more easily absorbed by the body and more effective than standard forms of keratin.

Product recommended for hair lossóy, brittle, fragile and splitting nails and poor skinóy condition (imperfections, dry complexion).

User review

Professional nutricosmetic with a conditioning action thatós helps to take care of the optimal condition of your skinós, hairós and nails from within. It contains NHS Cynatine keratin, whichóra is a 100% natural form of keratin. It is more easily absorbed by the body and more effective than standard forms of keratin.

Product recommended for hair lossóy, brittle, fragile and splitting nails and poor skinóy condition (imperfections, dry complexion).

10 ingredients

YANGO, More Hair™

YANGO, More Hair™
4.8
  • Main active ingredients: L-cysteine, L-methionine, zinc, selenium, biotin, copper, iron, vitamin B12, nettle, sabal palm
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
See price
in the Natu.Care shop
Product description

Synergistic combination of 10 ingredientsós: vitamins, mineralsós, amino acidsós and plant extractsós for healthy hairós. This product is recommended to support the treatment of hair lossó

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Pros and cons

Synergistic combination of 10 ingredientsós: vitamins, mineralsós, amino acidsós and plant extractsós for healthy hairós. This product is recommended to support the treatment of hair lossó

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Additional information

Synergistic combination of 10 ingredientsós: vitamins, mineralsós, amino acidsós and plant extractsós for healthy hairós. This product is recommended to support the treatment of hair lossó

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100% MSM

Intenson, MSM (organic sulphur)

Intenson, MSM (organic sulphur)
4.9
  • Main ingredients: MSM (organic sulfur)
  • .
  • Form: powder
  • .
  • Packaging: 500 g
  • .
  • Dose: 2 g per day
  • .
  • Sufficient for: 8 months
  • .
See price
in the Natu.Care shop
Product description

Organic sulphur can support youróbody by affecting the condition of your skinóry, hairónails. It also has the potential to alleviate painólójointsóand reduce muscle recovery time after exercise.

Pros and cons

Organic sulphur can support youróbody by affecting the condition of your skinóry, hairónails. It also has the potential to alleviate painólójointsóand reduce muscle recovery time after exercise.

Additional information

Organic sulphur can support youróbody by affecting the condition of your skinóry, hairónails. It also has the potential to alleviate painólójointsóand reduce muscle recovery time after exercise.

User review

Organic sulphur can support youróbody by affecting the condition of your skinóry, hairónails. It also has the potential to alleviate painólójointsóand reduce muscle recovery time after exercise.

Promotes hair growth

Sundose° For Hair Growth°

Sundose° For Hair Growth°
4.8
  • Main active ingredients: biotin, copper, selenium, MSM (organic sulphur), field horsetail extract 
  • .
  • Form: capsules
  • .
  • Dose: 2 capsules daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

For Hair Growth° from Sundose is a preparation thatóry supports not only the hair, but also the skinóhand and nails (thanks to biotin). The supplement also has copper and zinc in its composition, whichós well absorbed form makes it a good choice. 

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On the plus side, MSM (organic sulphur), known as the beauty mineral, supports hair structure and stimulates hair growth. We also praise the standardisation of field horsetail, so you know it's not an empty ingredient – it will work for your beauty.

Pros and cons

For Hair Growth° from Sundose is a preparation thatóry supports not only the hair, but also the skinóhand and nails (thanks to biotin). The supplement also has copper and zinc in its composition, whichós well absorbed form makes it a good choice. 

.

On the plus side, MSM (organic sulphur), known as the beauty mineral, supports hair structure and stimulates hair growth. We also praise the standardisation of field horsetail, so you know it's not an empty ingredient – it will work for your beauty.

Additional information

For Hair Growth° from Sundose is a preparation thatóry supports not only the hair, but also the skinóhand and nails (thanks to biotin). The supplement also has copper and zinc in its composition, whichós well absorbed form makes it a good choice. 

.

On the plus side, MSM (organic sulphur), known as the beauty mineral, supports hair structure and stimulates hair growth. We also praise the standardisation of field horsetail, so you know it's not an empty ingredient – it will work for your beauty.

Aura Herbals NatiCol Fish Collagen

Aura Herbals NatiCol Fish Collagen
4.5
  • Collagen content: 800 mg Naticol marine collagen
  • .
  • Additional active ingredients: grape seed extract, hyaluronic acid, vitamin C, vitamin E, zinc, selenium, biotin
  • .
  • Form: capsules
  • .
  • Dose: 1 or 2 capsules daily
  • .
  • Sufficient for: 30/60 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Pros and cons

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Additional information

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

2000% of the daily requirement

Solgar D-biotin

Solgar D-biotin
4.9
  • Active ingredients: biotin
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 50 days
  • .
See price
in the Natu.Care shop
Product description

D-biotin helps to maintain healthy hair and skinóhand and also supports the proper functioning of the nervous system. Recommended if your hair is in poor condition (falling out, brittle) and your nails are brittle and you cannot grow them.

Pros and cons

D-biotin helps to maintain healthy hair and skinóhand and also supports the proper functioning of the nervous system. Recommended if your hair is in poor condition (falling out, brittle) and your nails are brittle and you cannot grow them.

Additional information

D-biotin helps to maintain healthy hair and skinóhand and also supports the proper functioning of the nervous system. Recommended if your hair is in poor condition (falling out, brittle) and your nails are brittle and you cannot grow them.

User review

D-biotin helps to maintain healthy hair and skinóhand and also supports the proper functioning of the nervous system. Recommended if your hair is in poor condition (falling out, brittle) and your nails are brittle and you cannot grow them.

Efficient packaging

Aura Herbals - MSM - Organic Sulphur Compound

Aura Herbals - MSM - Organic Sulphur Compound
4.9
  • Active ingredients: methylsulfonylmethane (MSM)
  • .
  • Form: powder
  • .
  • Dose: 2 grams per day
  • .
  • Sufficient for: 100 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement to support joint health – prevent bóls and stiffness. MSM from Aura Herbals can also speed up recovery after exercise, and reduce stress and muscle damage.

Pros and cons

A dietary supplement to support joint health – prevent bóls and stiffness. MSM from Aura Herbals can also speed up recovery after exercise, and reduce stress and muscle damage.

Additional information

A dietary supplement to support joint health – prevent bóls and stiffness. MSM from Aura Herbals can also speed up recovery after exercise, and reduce stress and muscle damage.

Convenient dosage

Aura Herbals Coenzyme Q10 and Vitamin E

Aura Herbals Coenzyme Q10 and Vitamin E
4.9
  • Active ingredients: vitamin E, coenzyme Q10
  • .
  • Form: drops
  • .
  • Dose: 15 drops daily
  • .
  • Packaging: 30 ml
  • .
See price
in the Natu.Care shop
Product description

Coenzyme Q10 + vitamin E drops is a dietary supplement with strong antioxidant effects. The product prevents free radicals and thus supports the elimination of wrinkles and ageing.

Pros and cons

Coenzyme Q10 + vitamin E drops is a dietary supplement with strong antioxidant effects. The product prevents free radicals and thus supports the elimination of wrinkles and ageing.

Additional information

Coenzyme Q10 + vitamin E drops is a dietary supplement with strong antioxidant effects. The product prevents free radicals and thus supports the elimination of wrinkles and ageing.

Summary

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Good hair vitamins are complex dietary supplements containing vitamins in a sufficiently high and effective daily portion and in a well-absorbed form. Look for B vitamins, vitamins A, E, C, D omega-3 acids, minerals and plant extracts.

The most important vitamins and minerals for hair

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Find out why our ranking took into account the active ingredients included that affect the scalp and hair. 

Vitamin A

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This vitamin is an important antioxidant that protects us from the effects of free radicalsand. This means that it prevents oxidation and cell destruction processes in the body. Vitamin A is involved in the sebaceous glands, which produce sebum that moisturises the scalp. A moisturised skin promotes proper hair growth.

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Important!

Excess vitamin A can  cause hair lossand - be sure to take sensible supplementation. Particular care should be taken by pregnant women as excess vitamin A is toxic to the foetus.

Vitamin E

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Vitamin E is also an antioxidantand that protects our body's cells from ageing and damage. It promotes hair health by improving circulation  and creating a protective barrier for the scalp, keeping hair moisturised and healthy. Softens the skin and reduces dryness .

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Important!

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Some people choose to rub vitamin E oil directly onto the scalp, believing that this will speed up cell regeneration. However, there is no scientific evidence for this effect.

Vitamin D

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Scientific research  suggests that vitamin D deficiency can lead to baldness and hair loss . Low serum vitamin D levels can also inhibit hair growth. Vitamin D, specifically its receptors  can help produce new hair follicles and restore hair growth. Vitamin D3 deficiency is common in Poland.

Vitamin C

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Vitamin C helps the body produce and maintain collagen, which contributes to healthy hair growthand. It helps the body better absorb  zinc and iron - which also support healthy hair. In addition, it is a powerful antioxidant that protects the body's cells from ageing and damage.

See also:

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B vitamins

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Research suggests that deficiencies of the vitamins B2 (riboflavin), B7 (biotin), folate and vitamin B12 are linked to hair lossand. Their proper concentration in serum supports hair health by, among other things, protecting against antioxidants, strengthening hair structure, nourishing the scalp and supporting the formation of keratin - the building block of our hairand.

Zinc

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This is an essential mineral that we need to supply to the body with our diet. It is crucial  for skin, hair and nail growth, as it is involved in the proper formation of connective tissues and collagen synthesis .

Selenium

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Our thyroid gland contains more selenium than any other organand. Selenium helps protect the thyroid gland from oxidative damage and plays a vital role in its hormone production. A properly functioning thyroid gland contributes to a healthy scalp and hairand.

Silicon

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Silicon provides essential nutrients to the scalp and hair folliclesand. This mineral can prevent hair breakage . An additional benefit is its effect on strengthening the nail plate and improving the condition of skin throughout the body .

Iron

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When there is a deficiency of iron, the body cannot produce blood haemoglobin. Haemoglobin transports oxygen for the growth and repair of cells in the body - including cells that stimulate hair growthand. Iron is involved in many physiological processes in the hair follicle. Studiesand suggest that iron deficiency may interfere with hair synthesis and manifest as alopecia and poor hair condition.

Ferritin

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Ferritin is a protein that stores iron so that the body can use it when needed. A low concentration of ferritin results in a low concentration of iron. Without iron, the body cannot make enough red blood cells to transport oxygen in the body.

>

Fewer red blood cells means poorer oxygenation and nutrition of tissues, which can cause hair lossand.

Omega-3 fatty acids

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Omeega acids, particularly omega-3, can affect the condition and appearance of our hairand. They provide essential nutrients to the hair follicles and skin. They prevent folliculitis (which is the cause of hair loss) and promote circulation in the scalp, which can stimulate hair growth .

Amino acids

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Amino acids are chemical compounds that, when they combine with each other, form proteinsand.

Protein and amino acid deficiencies can lead to weakening, thinning and hair lossand. Amino acids help the body function by stimulating tissue repair and regulating hormones . The most important amino acids for hair health are: methionine, cystine, cysteine, arginine and tyrosine.

Collagen

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Collagen is rich in amino acids, so the right concentration can rebuild and strengthen the structure of hairand. Collagen also helps maintain the health of the dermis and prevents hair thinning . Interestingly, the compound protects pigment-producing cells, thus delaying the greying of hair .

Dietary vitamin supplementation for hair - advice from your doctor

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When to take vitamins for hair

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Before starting supplementation with hair-dedicated products, carry out blood tests for vitamin and mineral deficiencies and test thyroid hormone levels. Consult your doctor for the results.

Why is it worth getting tested?

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    .
  • Make sure you know exactly what deficiencies you have - you won't be supplementing blindly.
  • .
  • By knowing what your specific deficiency is, you can save money and buy one instead of three dietary supplements.
  • Remember that excess vitamins (e.g. A, E) can exacerbate hair problems - it's better to be sure of exactly what your body needs.
  • .

Deficiency testing for vitamins important for hair

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For hair problems such as thinning, loss, brittleness, it is worth taking the following blood tests to determine the concentration:

.
  • iron,
  • .
  • ferritin,
  • .
  • zinc,
  • .
  • vitamin B12,
  • .
  • vitamin D3,
  • .
  • transferrin (transports iron in the blood).
  • .

Thyroid research

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Thyroid hormones and sex hormones are most important in hair growth. They influence the regulation of metabolism and the supply of the right amount of nutrients to the hairand. Too much thyroid hormone (hyperthyroidism) as well as too little (hypothyroidism) can cause problemsand with hair.

Doing the following tests will give a broad diagnostic picture and allow your doctor to more accurately identify the problem:

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  • thyroid hormones TSH, FT-3, FT-4,
  • .
  • expanded morphology,
  • .
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Primary care physician can make referrals for: morphology (basic or expanded), thyroid hormone TSH (from October 2022 also FT3 and FT4, when such tests can help to diagnose the disease) and serum iron determination. 
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Dr Witold Tomaszewski.

Witold Tomaszewskidoctor of medical sciences

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Referral for the remaining tests can be obtained from a specialist (e.g. endocrinologist) or performed privately.

Symptoms of vitamin and mineral deficiency in hair

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If you suspect you may have a vitamin or mineral deficiency or endocrine problems, sign up for a check-up. How can you tell if your hair needs support?"

Symptoms:

  • dry scalp,
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  • itching of the scalp,
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  • increased hair loss,
  • .
  • dry, frizzy hair,
  • dry, frizzy hair,
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  • split hair ends,
  • .
  • breakage of hair,
  • .
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Important!

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Deficiencies also manifest themselves through the skin and nails - pay attention to what condition they are in.

Dietary supplements for pregnant women

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Pregnant women often turn to dietary supplements to ensure an adequate supply of vitamins and minerals that are important for the foetus and the health of the mother-to-be. 

What should pregnant women look out for when deciding on supplementation?

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Pregnancy supplements are an important dietary supplement for the pregnant woman. The need to take folic acid (sometimes in a methylated - active form) or vitamin D is well known. Therefore, if you are planning intensive supplementation or are carrying one out and are pregnant - talk to your gynaecologist about whether it is definitely good for you and your baby.
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Arthur Drobniak Doctor of Medicine, specialist in gynaecology and obstetrics, co-founder of Feminature Clinic

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Not all vitamins are good for pregnancy. For example, an excess of vitamin A is highly teratogenic, i.e. harmful to the foetus, adds the doctor.

See also:

In addition to supplementation and supporting your locks from the inside, it's worthwhile to systematically perform hair care treatments. Have you tried needle mesotherapy, homemade egg masks or special hair rubs? Share what has helped you - leave a comment.

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Summary

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From this article remember:

  • Make sure you get a good supply of B vitamins, zinc, iron, omega acids, amino acids and vitamins A, E and C.
  • .
  • Good hair supplements should contain compounds that contribute to the condition of the scalp and hair, are in a well-absorbed form and do not contain unnecessary additives (e.g. sweeteners, colourings).
  • .
  • If your hair is in poor condition, get tested for vitamin and mineral deficiencies and have your hormone levels checked.
  • Pay attention to your diet. Your menu should provide most of the vitamins and other nutrients important for your health.
  • .
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FAQ

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. What vitamins for hair growth?.

The most important vitamins to support hair growth are:

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. What vitamins and minerals are missing when hair falls out?.

Excessive hair loss can be due to a deficiency of components such as:

Hair loss can have various causes, and deficiencies are not necessarily the only reason. See a specialist - GP, dermatologist, trichologist, clinical nutritionist - to determine all causes and choose the best treatment. Additional examinations may be needed in establishing a diagnosis.

. What to drink for hair loss.

Firstly, keep your body hydrated, which is important for skin and hair health - drink around 2-2.5 litres of water a day. Other drinks you can include in your menu include:

  • green tea - a wealth of antioxidants;
  • green tea.
  • fruit and vegetable smoothies - especially with spinach, avocado, bananas, kale, strawberries and blueberries;
  • .
  • lemon juice - vitamin C supports the production of collagen;
  • carrot juice - vitamin A is essential for the condition of the scalp and hair;
  • coconut milk - contains biotin;
  • .

As part of your supplementation, you can also use premium drinking collagen.

. What to eat to make your hair thick.

If you want to enjoy healthy and thick hair, go for foods rich in:

in your daily diet.
  • Protein (e.g. fish, eggs, seeds, meat);
  • Protein (e.g. fish, eggs, seeds, meat).
  • iron (e.g. kale, spinach, beans);
  • .
  • vitamin C (e.g. citrus, berries, peppers, sea buckthorn);
  • vitamin E (e.g. spinach, vegetable oils);
  • omega acids (e.g. oily fish, seeds, nuts, vegetable oils);
  • vitamin A (e.g. carrots, spinach, pumpkin);
. What to take to strengthen your hair?.

In addition to a balanced diet - after consulting your doctor or nutritionist - you can opt for responsible supplementation.

For hair strengthening, look for preparations with biotin, iron, zinc, copper, selenium or organic sulfur (MSM).

Supplement only those elements you are actually deficient in - excess is also detrimental to health.

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For suggestions of specific brands and products that you can also buy at the pharmacy, see the articles:

. What is the best remedy for hair loss?.

There is no single best remedy for hair loss. The effectiveness of the treatment depends on the cause and appropriate diagnosis.

Commonly used remedies for hair loss are:

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  • hair loss medications - corticosteroids prescribed for autoimmune diseases, e.g. alopecia areata;
  • .
  • Hormonal medications - mainly preparations containing minoxidil and finasteride;
  • .
  • hair loss shampoos and anti-dandruff shampoos - some products are dermocosmetic or medicinal due to their formulation;

Each of these can cause side effects, so always consult your doctor about their use.

. What hormones are responsible for hair loss?.

The most important hormones associated with hair loss are:

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  • dihydrotestosterone (DHT) - can affect hair growth by causing the hair follicles to shrink, leading to weakness and hair loss;
  • .
  • female hormones - low levels of oestrogen and progesterone can weaken hair;
  • .
  • hormones of the thyroid gland - regulate metabolism and affect hair growth. Both hypothyroidism and hyperthyroidism can lead to hair problems. Do regular thyroid tests.
  • .
  • Stress hormones - cortisol affects hair growth cycle and condition. Do regular cortisol testing.
  • .
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Resources

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. See all.

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Aksu Cerman, A., Sarikaya Solak, S., & Kivanc Altunay, I. (2014). Vitamin D deficiency in alopecia areata. British Journal of Dermatology, 170(6), 1299-1304. https://doi.org/10.1111/bjd.12980

Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51-70. https://doi.org/10.1007/s13555-018-0278-6

Araújo, L. A. de, Addor, F., & Campos, P. M. B. G. M. (2016). Use of silicon for skin and hair care: An approach of chemical forms available and efficacy. Anais Brasileiros de Dermatologia, 91, 0331-0335. https://doi.org/10.1590/abd1806-4841.20163986

Basit, A., asghar, F., Sadaf, S., & Akhtar, M. W. (2018). Health improvement of human hair and their reshaping using recombinant keratin K31. Biotechnology Reports, 20, e00288. https://doi.org/10.1016/j.btre.2018.e00288

Billett, H. H. (1990). Hemoglobin and Hematocrit. In H. K. Walker, W. D. Hall, & J. W. Hurst (Eds.), Clinical Methods: The History, Physical, and Laboratory Examinations (3rd ed.). Butterworths. http://www.ncbi.nlm.nih.gov/books/NBK259/

Chasapis, C. T., Ntoupa, P.-S. A., Spiliopoulou, C. A., & Stefanidou, M. E. (2020). Recent aspects of the effects of zinc on human health. Archives of Toxicology, 94(5), 1443-1460. https://doi.org/10.1007/s00204-020-02702-9

Guo, E. L., & Katta, R. (2017). Diet and hair loss: Effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 1-10. https://doi.org/10.5826/dpc.0701a01

How does the thyroid gland work? (2018). In InformedHealth.org [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG). https://www.ncbi.nlm.nih.gov/books/NBK279388/

Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition, 91(5), 1461S-1467S. https://doi.org/10.3945/ajcn.2010.28674F

Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), 311. https://doi.org/10.4103/2229-5178.185494

Le Floc'h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of Cosmetic Dermatology, 14(1), 76-82. https://doi.org/10.1111/jocd.12127

Lis, D. M., & Baar, K. (2019). Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. International Journal of Sport Nutrition and Exercise Metabolism, 29(5), 526-531. https://doi.org/10.1123/ijsnem.2018-0385

Lopez, M. J., & Mohiuddin, S. S. (2022). Biochemistry, Essential Amino Acids. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK557845/

Marcos-Garcés, V., Molina Aguilar, P., Bea Serrano, C., García Bustos, V., Benavent Seguí, J., Ferrández Izquierdo, A., & Ruiz-Saurí, A. (2014). Age-related dermal collagen changes during development, maturation and ageing - a morphometric and comparative study. Journal of Anatomy, 225(1), 98-108. https://doi.org/10.1111/joa.12186

Palace, V. P., Khaper, N., Qin, Q., & Singal, P. K. (1999). Antioxidant potentials of vitamin A and carotenoids and their relevance to heart disease. Free Radical Biology and Medicine, 26(5), 746-761. https://doi.org/10.1016/S0891-5849(98)00266-4

Rahmani, W., Abbasi, S., Hagner, A., Raharjo, E., Kumar, R., Hotta, A., Magness, S., Metzger, D., & Biernaskie, J. (2014). Hair Follicle Dermal Stem Cells Regenerate the Dermal Sheath, Repopulate the Dermal Papilla, and Modulate Hair Type. Developmental Cell, 31(5), 543-558. https://doi.org/10.1016/j.devcel.2014.10.022

Rasheed, H., Mahgoub, D., Hegazy, R., El-Komy, M., Hay, R. A., Hamid, M. A., & Hamdy, E. (2013). Serum Ferritin and Vitamin D in Female Hair Loss: Do They Play a Role? Skin Pharmacology and Physiology, 26(2), 101-107. https://doi.org/10.1159/000346698

Rushton, D. H. (2002). Nutritional factors and hair loss. Clinical and Experimental Dermatology, 27(5), 396-404. https://doi.org/10.1046/j.1365-2230.2002.01076.x

Trost, L. B., Bergfeld, W. F., & Calogeras, E. (2006). The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. Journal of the American Academy of Dermatology, 54(5), 824-844. https://doi.org/10.1016/j.jaad.2005.11.1104

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Nina Wawryszuk - Author

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Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Michael Tomaszewski

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

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