Top Hair Growth Vitamins & Supplements for Thicker Hair in 2025

Quick Take

• Biotin, collagen, and vitamin D have the strongest research backing for hair growth.
• Saw palmetto and pumpkin seed oil are good natural options for hormone‑related shedding.
• Omega‑3s and zinc support scalp health and reduce inflammation.
• Choose supplements with clinically studied dosages and transparent ingredient sourcing.
• Combine supplements with a balanced diet and gentle hair care for best results.

Hair growth supplements are dietary products that combine vitamins, minerals, and herbal extracts to support the hair‑growth cycle. They aim to strengthen follicles, reduce shedding, and promote thicker strands. Choosing the right ones can be confusing, but the science behind a few key nutrients is clear.

How Hair Grows - The Basics You Need to Know

The hair shaft is made of keratin, a protein produced by cells in the hair follicle. Each follicle goes through three phases: anagen (growth), catagen (transition), and telogen (rest). Nutrients influence these phases by feeding the follicle cells, regulating hormones, and protecting the scalp from oxidative stress.

When the body lacks certain micronutrients, the anagen phase shortens, and more hairs enter telogen, leading to visible thinning. That’s why a well‑balanced supplement regimen can make a measurable difference.

Key Nutrients Backed by Research

Biotin (vitaminB7) plays a direct role in keratin production. A 2022 double‑blind study of 120 adults with thinning hair showed a 30% increase in hair‑count after eight weeks of 5mg daily biotin compared with placebo.

Collagen peptides provide amino acids glycine, proline, and hydroxyproline, which are building blocks for keratin. In a 2023 trial, participants who took 10g of hydrolyzed collagen daily reported a 15% improvement in scalp elasticity, a predictor of healthy growth.

VitaminD modulates the immune response around follicles. Deficiency is linked to alopecia areata and diffuse shedding. Supplementing to reach serum levels of 30‑50ng/mL has been associated with a 20% reduction in shedding episodes.

Iron is essential for oxygen transport to hair‑forming cells. Women of reproductive age are especially prone to iron‑deficiency‑related hair loss; a 2021 meta‑analysis found that correcting low ferritin (<30µg/L) restored normal hair density in 70% of cases.

Zinc supports DNA and protein synthesis in follicular cells. A 2020 randomized trial demonstrated that 30mg of zinc gluconate daily reduced hair‑loss scores by 25% over six months.

Saw palmetto inhibits the conversion of testosterone to dihydrotestosterone (DHT), a hormone that shrinks follicles in androgenic alopecia. Clinical trials using 320mg twice daily report a modest but significant increase in hair density.

Pumpkin seed oil contains phytosterols that also block DHT. A 2014 pilot study of 76 men showed a 40% improvement in hair count after 24weeks of 400mg daily.

Omega‑3 fatty acids (EPA/DHA) reduce scalp inflammation and improve blood flow. Participants in a 2021 skin‑health cohort who ate two servings of fatty fish per week had 18% higher hair‑growth rates.

VitaminE is a powerful antioxidant that protects follicle cells from oxidative damage. Topical vitaminE is common, but oral 400IU daily has shown a small but measurable increase in hair‑shaft thickness.

Top 7 Hair Growth Supplements for 2025

Below are the most reputable products that combine the nutrients above in clinically validated doses. Each entry includes the brand, primary ingredients, evidence level, and price range (UK£).

1. NutraVita Biotin Complex 10,000µg - Pure biotin (10mg) plus vitaminC for absorption. Evidence: high (clinical trial). Price: £12‑£18 for 60 tablets.
2. CollaBoost Hydrolyzed Collagen 10g - Beef‑derived collagen peptides with vitaminC and hyaluronic acid. Evidence: moderate (pilot studies). Price: £22‑£30 for 30 sachets.
3. SolarFlare VitaminD3 5000IU - Cholecalciferol with magnesium. Evidence: high (observational data). Price: £9‑£14 for 120 capsules.
4. IronGuard Ferrous Bisglycinate 18mg - Gentle iron with vitaminC & zinc. Evidence: high (RCTs). Price: £15‑£22 for 90 tablets.
5. ZincPlus Zinc 30mg - Zinc gluconate with copper to prevent imbalance. Evidence: moderate. Price: £11‑£16 for 60 capsules.
6. HerbGuard Saw Palmetto 320mg - Standardized extract plus pumpkin seed oil. Evidence: moderate. Price: £13‑£19 for 90 tablets.
7. OmegaHair EPA/DHA 1000mg - Fish oil triglyceride with vitaminE. Evidence: moderate. Price: £18‑£25 for 120 softgels.

Side‑by‑Side Comparison

How to Choose the Right Supplement for You

• Identify your deficiency. A simple blood test for iron, zinc, or vitaminD can pinpoint gaps.
• Check dosage. Many over‑the‑counter products under‑dose; aim for the amounts proven in studies.
• Look for purity. Third‑party testing (e.g., USP, NSF) reduces risk of contaminants.
• Consider your hair‑loss type. Hormonal shedding often benefits from DHT blockers like saw palmetto; nutritional thinning responds better to biotin, iron, and collagen.
• Mind interactions. High‑dose zinc can interfere with copper; iron should not be taken with calcium‑rich meals.

When it comes to hair growth supplements, quality and evidence matter most. Pick a formula that matches your specific needs, not just the flashiest marketing claim.

Dosage, Timing, and Safety Tips

Take fat‑soluble vitamins (D, E) with a meal containing healthy oils to improve absorption. Water‑soluble nutrients like biotin and vitaminC can be taken on an empty stomach. Split doses (e.g., biotin morning, iron evening) if you experience stomach upset.

Most supplements are safe for adults, but pregnant or nursing people should consult a healthcare professional before starting high‑dose biotin or zinc. Watch for side effects: excess iron can cause constipation, while too much zinc may lead to a metallic taste.

If you notice sudden hair shedding after beginning a new supplement, pause for a week and reassess dosage. Persistent issues warrant a doctor’s visit to rule out underlying conditions such as thyroid disorders.

Putting It All Together - A Sample 30‑Day Routine

1. Morning: 1tablet NutraVita Biotin Complex (5mg) + 1 capsule SolarFlare VitaminD3 with breakfast.
2. Mid‑day: 1scoop CollaBoost mixed in a protein shake.
3. Evening: 1tablet IronGuard + 1tablet ZincPlus with dinner.
4. Before bed: 2 softgels OmegaHair EPA/DHA.
5. Twice weekly: 1tablet HerbGuard Saw Palmetto (320mg) after dinner.

Adjust the schedule based on personal tolerance and blood‑test results. After four weeks, re‑measure hair density with a simple scalp‑photography method to track progress.