What supplements do vegans take for hair growth?

November 23, 2025 •

4 min read

According to one review of studies, vegans often show lower intake and status of several key micronutrients essential for hair health, particularly vitamin B12. This makes it important to know exactly what supplements do vegans take for hair growth to address potential nutritional gaps and maintain vibrant, strong hair.

Quick Summary

This article explores the specific nutrient deficiencies common in vegan diets that can affect hair health, including vitamin B12, iron, and zinc. It outlines the crucial vegan-friendly supplements necessary to support hair growth and strength, covering individual nutrients and high-quality multivitamins tailored for a plant-based lifestyle. Practical guidance on dosages and ingredient quality is provided.

Key Points

Vitamin B12 is essential for red blood cell production: Vegans need to supplement with B12 to ensure proper oxygen and nutrient delivery to hair follicles, preventing hair loss and thinning.
Iron absorption needs attention: Plant-based iron is less bioavailable, making supplementation, often with added vitamin C, a necessity for some vegans, especially women, to avoid deficiency-related hair loss.
Zinc supports hair tissue growth: As vegans are at higher risk for low zinc levels due to diet, supplementing with a bioavailable form can promote hair repair and prevent thinning.
Omega-3s from algae support scalp health: Directly supplementing with algae-sourced DHA and EPA provides the fatty acids needed for scalp circulation and inflammation reduction, unlike less efficient plant-based sources.
Vegan protein is the building block: Hair is made of protein, so ensuring sufficient intake via a varied vegan diet or plant-based protein powder is crucial for hair strength and growth.
High-quality multivitamins offer convenience: For those seeking an all-in-one solution, a vegan multivitamin can cover common nutritional shortfalls related to hair health.

Common Nutrient Deficiencies in Vegans and Hair Health

Adopting a vegan diet can offer numerous health benefits, but it requires careful planning to ensure all nutritional needs are met. Certain nutrients that are crucial for hair growth are often more abundant or bioavailable in animal products, which can lead to deficiencies if not addressed correctly. These shortfalls can manifest as hair thinning, shedding, and brittleness.

Vitamin B12: Essential for Red Blood Cell Production

Vitamin B12 is vital for producing red blood cells, which transport oxygen and nutrients to hair follicles. Since B12 is found almost exclusively in animal products, fortification or supplementation is necessary for vegans. A deficiency can lead to anemia and subsequently impact the oxygen supply to hair follicles, causing shedding and thinning. Supplementation is non-negotiable for anyone on a strict vegan diet.

Iron: A Critical Component for Oxygen Transport

Iron deficiency is a leading cause of hair loss, affecting many individuals, including vegans and vegetarians. The non-heme iron found in plant foods is not absorbed as efficiently as the heme iron from animal sources. Vegans should focus on consuming iron-rich plant foods, pairing them with vitamin C to enhance absorption, but many may still require a supplement. Symptoms of low iron can include fatigue, hair loss, and brittle nails.

Zinc: A Key Mineral for Hair Tissue Growth

Zinc plays a significant role in hair tissue growth and repair. A vegan diet, especially one high in phytates (found in grains and legumes), can inhibit zinc absorption, putting vegans at a higher risk of inadequacy. A zinc deficiency can lead to hair thinning and slower growth. Supplementing with a bioavailable form like zinc glycinate can be beneficial.

The Top Supplements for Vegan Hair Growth

While a well-planned vegan diet is the foundation, strategic supplementation can fill the remaining gaps to ensure optimal hair health.

Vegan Omega-3 (DHA & EPA from Algae): While flaxseeds and chia seeds provide ALA, the body's conversion to the more beneficial DHA and EPA is inefficient. Algae-based supplements provide a direct, vegan source of these essential fatty acids, which are crucial for scalp health, circulation, and reducing inflammation that can contribute to hair loss.
Vitamin B12: As mentioned, B12 is critical. A daily or weekly cyanocobalamin supplement is the most reliable way to ensure adequate intake and prevent deficiency-related hair issues.
Vegan Protein Powder: Hair is primarily made of keratin, a protein. Ensuring sufficient protein intake is fundamental for hair strength and growth. Vegan protein powders from sources like pea, rice, or hemp can help meet daily protein goals.
Iron (with Vitamin C): If blood tests confirm an iron deficiency, a vegan iron supplement is important. Look for a supplement that includes or is taken with vitamin C to maximize absorption.
Multivitamin with Hair Nutrients: Many brands offer specialized vegan multivitamins designed to cover common shortfalls like B12, D, zinc, and iron, often including hair-specific additions like biotin and MSM.

Choosing the Best Vegan Supplements

Not all supplements are created equal. When selecting vegan-friendly products, consider the following factors:

Ingredient Source and Purity: Ensure ingredients are plant-derived and that the product is free from animal byproducts. Look for supplements with natural, high-quality ingredients over synthetic alternatives where possible.
Bioavailability: Some nutrients, like zinc and iron, have lower absorption rates from plant-based diets. Choose highly bioavailable forms like iron bisglycinate or zinc glycinate.
Third-Party Testing: Seals from organizations like USP or NSF International provide assurance that the product contains what it says and is free from contaminants.
Certification: Look for verification from a trusted authority, such as The Vegan Society, to guarantee no animal ingredients were used in the manufacturing process.

Comparison of Supplement Strategies for Vegan Hair Growth


Feature	Individual Nutrient Supplements	Vegan Hair-Growth Multivitamins
Pros	Precise dosage control, targeted treatment for specific deficiencies identified via blood work.	Convenience of a single pill, addresses multiple potential deficiencies at once.
Cons	Requires identifying specific deficiencies, risk of over-supplementation if not carefully managed.	May contain lower, non-therapeutic doses of certain nutrients; may include ingredients not needed.
Best For	Individuals with known deficiencies (e.g., B12 or iron) and those who prefer a highly tailored approach.	Vegans who want a simple, all-in-one solution for overall nutritional support and hair health maintenance.
Cost	Can vary widely depending on the number of supplements taken, potentially more expensive for comprehensive coverage.	Often a more cost-effective option than buying multiple separate supplements.

Conclusion: A Proactive Approach to Hair Health

For vegans, maintaining luscious, strong hair is completely achievable with a little extra attention to diet and supplementation. By being proactive and addressing potential nutrient shortfalls—especially in vitamin B12, iron, zinc, and omega-3s—you can provide your hair follicles with the building blocks they need to thrive. Whether through targeted individual supplements or a high-quality vegan multivitamin, a well-chosen regimen can effectively counteract the nutritional challenges of a plant-based diet. A balanced diet remains the foundation, but supplementation can be a powerful tool in your toolkit for optimal hair growth and vitality.

For more detailed information on specific vegan nutritional considerations, a great resource is VeganHealth.org, an authoritative source for evidence-based vegan diet information.

Expert Takeaways

B12 is Mandatory for Vegans: A reliable B12 supplement is essential for all vegans to prevent deficiency-related hair thinning and other serious health issues.
Address Iron Deficiencies: Because plant-based iron is less bioavailable, many vegans benefit from targeted iron supplementation, particularly women.
Zinc Supports Follicle Health: Vegans are prone to lower zinc levels, a mineral critical for hair tissue growth; supplementation can help counter this risk.
Algae-Based Omega-3 is Key: Supplementing with DHA and EPA from algae oil provides direct, bioavailable omega-3s to support scalp health and hair follicle function.
Protein is Fundamental: Hair is protein, so supplementing with a plant-based protein powder can help ensure adequate intake for robust hair structure.
Multivitamins Offer Convenience: For those looking for simplicity, a high-quality vegan multivitamin can cover multiple bases, including key hair-health nutrients.

Frequently Asked Questions

For vegan hair growth, the most important nutrients to consider are Vitamin B12, iron, zinc, protein, and omega-3 fatty acids (specifically DHA and EPA from algae oil), as these are often less bioavailable or less common in plant-based diets.

A vegan hair growth multivitamin offers convenience by combining multiple nutrients into one dose, which is great for overall maintenance. However, individual supplements allow for precise dosing to correct specific deficiencies identified via blood tests, which might be more effective for those with a known issue.

Vegans can maximize iron absorption by pairing iron-rich plant foods like lentils and leafy greens with sources of Vitamin C, such as citrus fruits, bell peppers, or a supplement. Avoiding tea and coffee around mealtimes also helps, as they can inhibit absorption.

Excellent vegan sources of protein for hair health include lentils, chickpeas, tofu, tempeh, peas, and nuts. A variety of these sources ensures you get a full amino acid profile necessary for strong keratin production.

Hair loss due to vitamin B12 deficiency is typically reversible once the deficiency is corrected through supplementation. However, if the deficiency is prolonged and severe, it could potentially lead to more serious and long-lasting effects on hair follicles. Early detection is key.

The timeframe for seeing improvements in hair growth from supplements can vary depending on the individual and the severity of the deficiency. Typically, with consistent intake, it can take anywhere from a few months up to a year to notice significant positive changes in hair health.

Yes, many vegan supplements promote hair growth without hormonal effects. Core nutrients like Vitamin B12, zinc, and algae-based omega-3s support hair health through cellular function and nutrient delivery. However, some ingredients like Saw Palmetto, found in some hair formulas, can affect hormones, so always check the ingredient list based on your needs.