Best hair supplements: Biotin, zinc and more for healthy growth

Hair loss or thinning can be frustrating, especially when you're taking care of it properly from the outside – using gentle shampoos, avoiding heat, and wearing protective hairstyles. The truth is that sometimes the problem isn't what you're doing on the outside, but what your body is getting from the inside. That's where hair vitamins come in.

These nutrients nourish the hair roots directly from the base, strengthen the hair fibre and prolong the growth phase in the hair cycle. The right vitamins for hair growth can help you get thicker strands, promote regeneration and keep your hair healthy.

Why Vitamins are Crucial for Hair Growth

Each hair goes through three phases: a growth phase, a transitional phase, and a resting phase followed by shedding. If the body doesn't have enough key nutrients, the growth phase shortens, and more hairs enter the shedding phase at once (known as telogen effluvium).

Hair supplements provide energy to the follicles, improve scalp circulation, support hormonal balance, and protect against damage.

How Nutrient Deficiencies Cause Thinning

When vitamin and mineral levels are low, the body prioritises vital organs – and hair is very low on the “priority” list. This means slower growth, weaker strands, and more shedding. Long-term deficiencies can even shrink hair follicles, so each new hair is shorter and thinner.

8 best vitamins and minerals for hair growth and thickness

1. Biotin – top vitamin for hair loss

Supports the production of keratin, the main building protein of hair. Improves strength, reduces breakage and promotes growth. The typical recommended dose is 2.5mg daily. It’s naturally found in eggs, nuts, seeds and sweet potatoes.

2. Vitamin D

It encourages the creation of new hair follicles and ‘kick-starts’ the growth phase. Low levels are linked to excessive hair loss and some types of alopecia.

3. Iron

It ensures oxygen is supplied to the roots. Low reserves (ferritin below 40 ng/mL) slow down growth and increase hair loss.

4. Zinc – a mineral with key benefits for hair

It aids in tissue repair, including hair follicles, and regulates sebum production. A deficiency can lead to hair loss and skin irritation. Zinc supplementation has been shown to improve growth in various types of alopecia.

5. Vitamin A

It promotes sebum production, which keeps the scalp hydrated and protects the hair. However, it's important not to overdo it – too much can have the opposite effect.

6. Vitamin C

It helps the body absorb iron and forms collagen, which strengthens the hair structure. Without it, hair is more fragile.

7. Vitamin E

It improves blood circulation to the scalp and protects follicles from oxidative stress. Studies show that vitamin E supplementation can increase hair growth by up to a third.

8. Collagen

It is not a vitamin, but a protein rich in amino acids needed to form keratin. It can help strengthen hair, reduce breakage and slow down age-related hair loss.

How to choose a quality hair supplement

• Prefer natural forms – whole food sources are absorbed better.

• Look for transparent ingredients and accurate dosages.

• Avoid artificial colours, flavours and preservatives.

• Check that the product has third-party testing and is manufactured in GMP-certified facilities.

• The best hair vitamin reviews often mention supplements designed specifically for hair, skin and nails – they contain the ideal combination of nutrients.

So, how do you achieve healthy hair growth?

If you want to encourage hair growth, thickness and strength, focus on biotin, zinc, vitamins D, C, E, A, iron and collagen. The right hair supplements can help you improve the quality of your hair from the inside out, but a balanced diet and patience are also key – you’ll see results after a few months.

If you’re looking for proven natural solutions that help strengthen hair growth, products like those from the Milva brand are worth trying.

Want to know how to choose the right vitamins for your hair type? Write to us – we’re happy to advise!