Can You Take Prenatal Vitamins for Hair Growth?

The beauty industry is no stranger to supplements, which have become a mainstay in many routines for both beauty and health. Enter prenatal vitamins, which can be taken even if you’re not pregnant as a daily supplement for overall wellness. You might be wondering if taking a prenatal can give you the enviable good hair day that’s often associated with pregnancy; can you take prenatal vitamins for hair growth? Learn more about what influences hair growth, how to improve hair health, and whether that daily prenatal vitamin can help.

• What vitamins are good for hair growth?

• How can I improve hair health?

• What causes hair loss?

• What about postpartum hair loss? 

What vitamins are good for hair growth?

Prenatal vitamins are formulated to meet the increased nutritional demands of pregnancy, which happen to overlap with many of the nutrients required for optimal hair health. So, can a prenatal vitamin help hair growth? There’s a good chance it might. Prenatals typically contain higher doses of several vitamins and minerals that are known to support healthy hair follicles and scalp function.

• Biotin (Vitamin B7): A B-vitamin essential for keratin production. While deficiency is rare, low levels can lead to brittle hair or hair thinning. When this happens, biotin supplementation has been shown to help. But, it’s important to check in with your doctor before adding too much Biotin—it can interfere with certain lab results, especially the ones done in fertility clinics—so if you’re currently seeking fertility treatment, keep your dose less than 1 mg.
• Iron: Helps deliver oxygen to hair roots; Iron deficiency is a common contributor to hair loss.
• Vitamin B12: Supports red blood cell production and helps oxygenate the scalp and follicles.
• Vitamin D: Plays a role in the hair follicle cycle and may reduce inflammation on the scalp.
• Zinc: Crucial for follicle function and tissue repair, it also helps balance androgen hormones, which are often responsible for hair loss.

With a daily prenatal vitamin you may notice fuller hair and faster growth, especially if you were deficient in some of those important nutrients. As always, review with your health team to determine if a prenatal vitamin is right to support your overall health, including your hair health.

How can I improve hair health?

Hair loss can be incredibly frustrating. Addressing the root cause (no pun intended!) is key to regaining confidence and re-establishing healthy hair. Here are our tips for nourishing your hair health from the inside out.

Focus on your diet

Nutrient-rich foods play a foundational role in hair growth. Hair is primarily made of a protein called keratin, and it requires consistent access to the right vitamins and minerals. When the body is undernourished or lacking key nutrients, it prioritizes vital organs over non-essential systems like hair follicles. Making sure you aren’t deficient in certain key nutrients can help. Getting the right amount of Vitamin D, riboflavin, Biotin, Vitamin B12, and Vitamin C (along with getting enough protein) can promote hair growth. In cases of scalp inflammation, a diet rich in omega-3 fatty acids can help to reduce irritation and improve hair texture and elasticity.  

Including a variety of whole foods—such as leafy greens, lentils, eggs, fatty fish, nuts, and seeds—can provide these nutrients in their most bioavailable forms, and if you’re worried about nutritional gaps, a prenatal supplement can help. 

Consider lifestyle changes

Daily habits can significantly impact the health of your scalp and hair follicles. While some factors like genetics aren’t within your control, optimizing lifestyle choices can create a more supportive environment for hair growth.

• Stress management: Chronic stress elevates cortisol, which can disrupt the hair growth cycle and trigger excess shedding. Practices like meditation, movement, and regular exercise can help regulate stress hormones.
• Consistent sleep: Growth and repair hormones are primarily released during deep sleep. Aim for 7 to 9 hours nightly to support cellular regeneration.
• Gentle hair care: Minimizing heat styling, avoiding tight hairstyles, and using gentle, non-stripping hair products can protect the hair shaft and reduce breakage.
• Scalp care: Regular scalp massage may increase circulation to the follicles and encourage growth-phase activity. As an added benefit, research shows that regular application of topical rosemary essential oil may help to improve hair growth as a result of high androgen hormones (think: PCOS).

What health problems cause hair loss?

Hair health is an inside-out reflection of what’s happening in your body—and your life. Both internal and external factors determine the health of our hair, including how fast it grows, its thickness, and its overall health.  

Internal factors that affect hair health

• Genetics: Just like your hair colour, the type of hair you have, the rate at which it grows, and its thickness are all factors determined by your genes.
• Hormones: Estrogen, thyroid hormones, and androgens all play a major role in regulating the hair cycle.
• Nutrient status: Iron, B12, biotin, zinc, and protein are key players in the production of healthy hair.
• Skin health: Multiple skin disorders, like psoriasis, eczema, ringworm, and even seborrheic dermatitis (dandruff), all contribute to hair loss.

External factors that affect hair health

• Stress: Chronic stress can result in hair shedding (telogen effluvium).
• Hydration: Getting enough water is key—nutrients need it to get to tissues like the skin and scalp, and for hydrating our body internally on a cellular level.
• Beauty habits: From heat styling (think curling irons and blow dryers) to chemical treatments, some hair habits can negatively impact hair health.

The health and growth of your hair tend to change as these factors do, and it’s not always a consistent experience. While shedding a small amount of hair daily is normal (about 100 strands per day), noticeable thinning or clumps in the shower drain can be a sign that something else is causing hair loss.

Why is my hair falling out all of a sudden?

Postpartum changes

After giving birth, many people experience a temporary but noticeable shedding phase known as telogen effluvium, AKA postpartum hair loss. This is largely due to the sudden drop in estrogen, which, before postpartum, had been prolonging the growth phase of your hair, resulting in less shedding throughout pregnancy. The result? Hair that had been holding on suddenly falls out, usually peaking around three to four months postpartum.

Hormonal imbalances (including menopause)

Conditions like hypothyroidism (an underactive thyroid) or PCOS (polycystic ovary syndrome) can have a major impact on hair health. The thyroid regulates metabolism—including the health of skin and hair follicles—so when it’s not functioning properly, you might see thinning or brittle strands. PCOS, on the other hand, often involves elevated androgens (especially DHT, a potent form of testosterone), which can lead to hair loss on the scalp and increased hair growth in other areas.

You may also experience hair loss and changes to hair texture during menopause and post-menopause, a result of changes to the hair growth cycle and sensitivity to hormonal shifts.

Stress

Physical or emotional stress—like illness, major life events, or even rapid weight loss—can trigger shedding, shifting more hairs into the shedding phase all at once, though you typically won’t notice the shedding until a few months after the triggering event.

Medications

Certain medications may contribute to hair loss, and some common culprits include antidepressants, blood thinners, chemotherapy drugs, and medications for blood pressure or hormonal contraception. If you suspect a medication may be contributing, speak with your doctor.

If you're considering a prenatal solely for hair health, it may be worth reviewing your current nutrient status and updated lab results with a naturopathic doctor to ensure it’s the right choice.