Your hair has a great impact on how you look and are perceived by the people. Regardless of gender, hair has its own importance in our lives. If your hair is thinning, losing and doesn’t grow, then it stresses you out. And yes, you don’t need to compromise on your great looks. Even the stress you take can trigger hair loss, so calm down.

Hair Growth Supplements

There are multiple ways to grow thicker hair, including vitamins, minerals, and essential oils for hair growth. These hair growth supplements can make a visible difference in your head. We will break down all the essential hair growth supplements that you must try for luscious, stronger, and thicker locks.

Vitamins and Minerals for Hair Growth

The hair growth cycle has four phases:

  1. Anagen (the growth phase)
  2. Catagen (the transition phase)
  3. Telogen (the rest phase)
  4. Exogen (the shedding phase)

Typically, hair takes over a month to grow nearly one-half inch. Your hair keeps growing for almost six years before it falls, and new hair regrows in its position.

But if your growth cycle is disrupted and not going well, you will face difficulty growing your hair back. One of the reasons that interrupt the growth cycle is nutritional deficiencies. Nutrients are essential in growing hair and regulating the hair growth cycle. Here are the most vital vitamins and minerals to help your hair grow and thicken.  

Table of Content

  1. Biotin (Vitamin B7)
  2. Vitamin E
  3. Omega-3 Fatty Acids
  4. Zinc
  5. Iron
  6. Selenium
  7. Silica
  8. Copper
  9. Magnesium

9 Vitamins and Minerals for Hair Growth

1. Biotin (Vitamin B7)

Biotin is a crucial vitamin that fosters hair volume and health. It also increases the production of keratin protein, which supports hair growth. You can get biotin from organ meats, egg yolks, nuts, seeds, yeast, legumes, mushrooms, avocados, and sweet potatoes. Biotin supplements are also available, but a balanced diet with biotin can fulfil your needs.

2. Vitamin E

Vitamin E has antioxidant qualities that protect and keep your body out of oxidative stress and support a healthy immune system. Oxidative damage can impact hair growth, so consuming vitamin E-rich food and dietary supplements can help. Some of the vitamin E foods that you can add to your diet are sunflower seeds, almonds, peanuts, beef greens, nuts and seed oils, spinach, swiss chard, avocado, and more.

3. Omega-3 Fatty Acids

These fatty acids hold anti-inflammatory characteristics that lower scalp inflammation. They promote natural oil in the scalp and boost the production of hormones needed for hair growth. They also prevent hair loss and support hair thickness. Omega-3 fatty acid-rich foods are fatty fish(mackerel, black cod, salmon, bluefin tuna, sardines, whitefish, striped bass), walnuts, flaxseeds, and chia seeds.

4. Zinc

Zinc is an essential trace mineral that promotes the health and growth of hair follicles. It retains the oil glands near hair follicles and helps them repair and grow. One cause of alopecia (hair loss/thinning) is zinc deficiency. Oysters are a great source of zinc; however, there are other best zinc sources as well, such as shellfish, nuts, whole grains, breakfast dairy products, and meat.

5. Iron

Iron is a crucial mineral for hair health, and iron deficiency is one of the factors of hair loss. Iron transports oxygen to hair follicles, which is necessary for good hair growth and thickness. Some of the high-iron-source foods are red meat, seafood, spinach, dried apricots, and pumpkin seeds.  

6. Selenium

Another vital trace mineral is selenium, which releases antioxidants to protect hair follicles from free radical damage. It helps the hair growth cycle and promote growth. Brazil nuts, seafood, and organ meats are abundant with selenium. Other sources of selenium contain muscle meats, dairy products, cereals, and other grains.

7. Silica

Silica helps maintain healthy hair while improving elasticity and strength. It boosts collagen production, which plays a part in hair elasticity. Rich sources of silica include green vegetables, cucumbers, asparagus, beets, alfalfa, celery, bananas, raw cabbage, mustard, lettuce, radishes, white onions, and brown rice.

8. Copper

Copper is mainly involved in producing melanin pigment and providing hair color. Copper promotes hair growth and structure. Oysters, shellfish, whole grains, potatoes, beans, nuts, and organ meats are good sources of copper.

9. Magnesium

Magnesium promotes normal hair strand growth and is involved in the production of protein to keep hair healthy and strong. Pumpkin seeds, chia seeds, Spinach, Cashews, Almonds, Peanuts, and whole grains are great sources of magnesium.

Herbal Supplements for Hair Growth

Certain herbal supplements help to promote growth and hair strengthening. As stated in a Journal of Cosmetic Dermatology review, herbs such as curcumin, capsaicin, and saw palmetto are connected to hair growth and treat conditions such as alopecia and hair thinning.

Moreover, Ashwagandha significantly helps reduce stress that might cause hair loss and thinning while treating alopecia. Further, ginseng and green tea can promote hair growth at the same time boosting blood circulation to the scalp. 

Natural Herbs and Oils for Enhancing Hair Growth

Applying natural herbs and oils to the scalp supports hair growth. Some of the prevalent herbs that are used for hair health are;

  • Amla: Amla, also known as Indian Gooseberry, is rich in antioxidants that strengthen hair follicles and promote growth. You can use amla powder or oil to reap its benefits. 
  • Fenugreek (Methi): Fenugreek seeds contain hormone-regulating compounds that prevent hair loss. Fenugreek hair masks provide hydration and prevent itchiness while promoting growth. 
  • Hibiscus is a traditional herbal medicine used to treat hair loss and thinning. It contains amino acids that induce blood circulation to the scalp, promote growth, and delay premature greying.

Essential Oils for Hair Growth

  • Rosemary oil: This magical oil boosts blood circulation and hair growth and prevents hair thinning. 
  • Peppermint oil: This essential oil increases the number of hair follicles and overall hair growth. 
  • Thyme oil: Another essential oil that can help stimulate hair growth. It was found to be beneficial in treating alopecia areata.
  • Lavender oil: This can speed up hair growth by reducing stress. Its antimicrobial and antibacterial properties refine scalp health.

You can mix two drops of these essential oils in the carrier oil of your choice, massage it into your scalp, and rinse it after 30 minutes with a mild shampoo.

Some of the best carrier oils that speed up hair growth and support thickening include;

  1. Bhringraj oilBhringraj Oil reduces hair loss and stimulates hair growth.
  2. Coconut Oil—hydrates the scalp, strengthens hair, and minimizes protein loss.
  3. Argan Oil—promotes hair elasticity, nourishes, and improves hair health. 
  4. Jojoba Oil—promotes shine and reduces hair breakage.
  5. Castor oil–maintains scalp health and helps grow thick hair. 

You can use a DIY hair mask with herbs and oil separately. If you are suffering from cruel hair loss, consult a dermatologist.


Hair growth supplements like vitamins, minerals, and essential oils significantly help promote stronger, thicker locks. These supplements nourish your hair and help you get your desired healthy hair. Unlike other chemical treatments to grow hair, these natural hair growth supplements are safe to use and actually provide the best results. Experience beautiful and thick hair with these natural ingredients and walk with confidence.