Growing long, thick natural hair ain’t just about what you put on your hair—it’s about what you put in your body, too. You can have the best oils, the most hydrating deep conditioner, and a solid hair routine, but if your body is missing key nutrients, your hair will struggle to reach its full potential.
Supplements can be the missing link between slow growth, thinning edges, and brittle strands versus strong, thick, and flourishing natural hair. But before you start popping pills and expecting inches overnight, let’s break down how supplements actually work, which ones are best for Black hair growth, and how to take them the right way.
How Supplements Help Natural Hair Growth
Your hair is made of protein (keratin), and it grows from the inside out. That means if your body is low on essential vitamins and minerals, your hair will reflect that—showing up as breakage, shedding, slow growth, or even bald spots.
Supplements work by filling in nutritional gaps, providing your scalp and hair follicles with the nutrients they need to produce stronger, thicker strands. When combined with a healthy diet and a solid hair care routine, supplements can speed up hair growth, improve thickness, and even prevent premature shedding.
The Best Supplements for Long, Thick Natural Hair
Not all hair supplements are created equal. Many are filled with cheap fillers, sugar, and synthetic ingredients that do more harm than good. Instead, focus on high-quality, nutrient-rich supplements that actually nourish your hair.
1. Biotin – The Hair Growth MVP
Why it works: Biotin (Vitamin B7) is essential for keratin production, the protein that makes up your hair. It strengthens weak strands, prevents breakage, and supports faster hair growth.
- Best for: Thicker hair, reduced shedding, stronger strands
- Found in: Eggs, nuts, whole grains, and bananas
- Dosage: 5,000 – 10,000 mcg daily
Pro Tip: If you start breaking out while taking biotin, balance it with more water and a B-complex vitamin.
2. MSM – The Growth Accelerator
Why it works: MSM (Methylsulfonylmethane) is a sulfur compound that extends the hair’s growth phase, meaning your hair grows for a longer period before shedding. It also boosts scalp circulation, delivering nutrients directly to your hair follicles.
- Best for: Faster growth, stronger hair, reduced shedding
- Found in: Leafy greens, seafood, and milk
- Dosage: 1,000 – 3,000 mg daily
Pro Tip: MSM works best when taken with Vitamin C to improve absorption.
3. Collagen – The Strength Booster
Why it works: Collagen is full of amino acids that strengthen hair strands, reduce breakage, and keep your scalp healthy. As we age, collagen production decreases, making hair thinner and more prone to breakage.
- Best for: Thicker hair, stronger strands, and scalp health
- Found in: Bone broth, fish, and citrus fruits
- Dosage: 5 – 10 grams daily
Pro Tip: Choose hydrolyzed collagen peptides for the best absorption.
4. Iron – The Growth Essential
Why it works: Low iron levels = slow hair growth and excessive shedding. Iron carries oxygen to your hair follicles, keeping them strong and active. Many Black women unknowingly suffer from iron deficiency, which can cause hair thinning.
- Best for: Preventing hair loss, improving thickness
- Found in: Spinach, red meat, lentils, and tofu
- Dosage: 18 – 27 mg daily (consult a doctor first)
Pro Tip: Take iron with Vitamin C to boost absorption, but avoid taking it with coffee or dairy, which can block absorption.
5. Vitamin D – The Hair Growth Activator
Why it works: Vitamin D plays a huge role in hair follicle health, and a deficiency has been linked to hair thinning and alopecia. Since many Black people naturally have lower Vitamin D levels, supplementing is crucial for maintaining healthy hair growth.
- Best for: Stimulating hair follicles, preventing hair loss
- Found in: Sunlight, fatty fish, egg yolks
- Dosage: 1,000 – 5,000 IU daily
Pro Tip: Get your Vitamin D levels tested before supplementing to avoid taking too much.
How to Take Hair Supplements the Right Way
Taking supplements ain’t about popping pills and hoping for the best. Here’s how to get the most out of your hair growth supplements:
- Be Consistent – Hair growth takes time. Give supplements at least 3 to 6 months to see noticeable results.
- Pair with a Healthy Diet – Supplements work best alongside nutrient-rich foods. Prioritize protein, healthy fats, and leafy greens.
- Drink Water – Hydration helps your body absorb vitamins and prevents dry, brittle hair.
- Avoid Overloading – Too much of certain vitamins (especially iron and Vitamin A) can actually cause hair loss. Stick to recommended dosages.
- Take with Food – Some vitamins (like Vitamin D and iron) absorb better when taken with a meal.
Final Thoughts
If you’ve been struggling to grow your natural hair, supplements could be the missing link to achieving long, thick, and healthy strands. Focus on biotin for strength, MSM for faster growth, collagen for thickness, iron for hair retention, and Vitamin D for follicle activation.
But remember—supplements work best when combined with a healthy diet, a consistent hair care routine, and proper hydration. Give your hair what it needs from the inside out, and watch it flourish.
Have you tried any hair growth supplements? Drop a comment below and share your experience!