What Vitamin Speeds Hair Growth?

WrittenbyDr. Edna Skopljak, M.D.
Last updated

If you're looking to boost your hair growth, you might want to pay attention to your vitamin intake. While genetics play a significant role in hair growth, certain vitamins and nutrients can help support healthy hair from the inside out. One vitamin that has been linked to promoting faster hair growth is vitamin B7, also known as biotin.

Table of content
1. What vitamin speeds hair growth?
2. Other vitamins and nutrients for hair growth
3. Lifestyle factors for healthy hair growth

What vitamin speeds hair growth?

Biotin, or vitamin B7, is the vitamin that is most commonly associated with speeding up hair growth. Biotin is a water-soluble vitamin that plays a crucial role in the health of your hair, skin, and nails.

How does biotin promote hair growth?

Biotin is involved in the production of keratin, a protein that makes up the structural building blocks of hair. When you have adequate biotin levels, your body can efficiently produce keratin, which is essential for strong, healthy hair growth.

Biotin also helps to improve the infrastructure of the hair follicles, making them more resistant to damage and breakage. This means that the hair strands can grow longer before they shed, leading to an overall increase in hair growth.

Sources of biotin

While biotin deficiency is rare, ensuring you get enough of this vitamin can help support optimal hair growth. Here are some good dietary sources of biotin:

  • Egg yolks
  • Nuts and seeds (such as almonds, peanuts, and sunflower seeds)
  • Legumes (like lentils, peanuts, and soybeans)
  • Whole grains
  • Cauliflower
  • Mushrooms
  • Organ meats (like liver and kidney)

Biotin supplements

If you're not getting enough biotin from your diet, you may consider taking a biotin supplement. However, it's important to consult with your healthcare provider before starting any new supplement regimen, as excessive biotin intake can potentially interfere with certain lab tests.

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Other vitamins and nutrients for hair growth

While biotin is often touted as the hair growth vitamin, other vitamins and nutrients can also play a role in promoting healthy hair growth. These include:

Vitamin C

Vitamin C is an antioxidant that helps to protect hair follicles from oxidative stress, which can lead to hair loss. It also plays a role in the production of collagen, a protein that is essential for healthy hair growth.

Vitamin D

Vitamin D helps to regulate the hair growth cycle and can stimulate new hair follicles. A deficiency in vitamin D has been linked to hair loss and thinning hair.

Iron

Iron is essential for the production of hair cell protein. An iron deficiency can lead to hair loss and stunted hair growth.

Zinc

Zinc plays a role in hair tissue growth and repair. It helps to keep the oil glands around the hair follicles working properly, which can promote hair growth.

Protein

Adequate protein intake is crucial for healthy hair growth, as hair is primarily made up of protein. Ensure you're getting enough protein from sources like lean meats, eggs, legumes, and nuts.

Lifestyle factors for healthy hair growth

In addition to ensuring you're getting the necessary vitamins and nutrients, there are other lifestyle factors that can contribute to healthy hair growth:

  • Manage stress: High levels of stress can lead to hair loss and stunt hair growth. Practice stress-management techniques like meditation, yoga, or deep breathing exercises.
  • Get enough sleep: Adequate sleep is essential for overall health, including hair growth. Aim for 7-9 hours of quality sleep each night.
  • Avoid harsh hair treatments: Excessive heat styling, chemical treatments, and tight hairstyles can damage hair follicles and impede hair growth.
  • Stay hydrated: Drinking plenty of water can help to keep your hair follicles healthy and promote hair growth.
  • Exercise regularly: Regular exercise can improve blood circulation, which helps to deliver nutrients to the hair follicles and promote hair growth.

Remember, while vitamins and nutrients can support healthy hair growth, they are not a magic solution for hair loss or thinning hair. If you're experiencing significant hair loss or thinning, it's best to consult with a dermatologist or healthcare provider to determine the underlying cause and appropriate treatment.

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Dr. Edna Skopljak, M.D.

About the Writer

Edna Skopljak, MD — University of Ljubljana, Faculty of Medicine

Edna Skopljak, MD is a clinical doctor at the University Medical Center Ljubljana and a PhD candidate in Biomedicine at the University of Ljubljana. She combines clinical work with research and medical editing, bringing a clear, evidence-based lens to patient education. Previously, she held roles in the pharmaceutical sector (product management and chief medical officer) and served as a medical production editor for the journal Biomolecules and Biomedicine.

Dr. Skopljak’s publications span clinical topics, including urology and orthopedics. She has co-authored work affiliated with the Department of Orthopedic Surgery at University Medical Centre Ljubljana. She trained in medicine with early clinical experience in Slovenia, reflecting a long-standing focus on practical, patient-facing care.

She strictly follows our Editorial Standards: All medical statements are grounded in authoritative guidelines, FDA labels, and peer-reviewed studies, with clear distinction between approved treatments and adjunctive options.

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