The ultimate guide to supplements for faster hair and nail growth

If you’ve been dreaming of longer, thicker hair and stronger nails, you may have wondered: Can supplements really speed up growth? The answer is yes—but within limits. Hair and nails naturally grow at a rate of about 1.25 cm per month for hair and about 3 mm per month for nails. However, deficiencies in key nutrients can slow this down, while the right supplements can support faster, healthier growth.

How supplements help hair and nail growth

Hair and nails are made of keratin, a protein that requires amino acids, vitamins, and minerals to form properly. Supplements provide these building blocks, ensuring that your body has all the nutrients it needs for stronger, thicker, and faster-growing hair and nails.

While taking supplements won’t make hair grow overnight, consistent use over 3 to 6 months can lead to noticeable results, such as:
- Increased growth rate (some people report up to 1 inch per month)
- Thicker, stronger strands and less breakage
- Healthier, less brittle nails

Here’s a list of the best supplements for hair and nail growth that can be taken in combination for the best results in record time, along with food sources and recommended dosages.

1. Biotin (Vitamin B7)

Why it helps: Biotin is essential for keratin production, making it one of the most popular hair and nail supplements. It strengthens strands, reduces brittleness, and promotes thicker hair growth.

How fast does it work? In 3-6 months, you may see fuller, healthier hair and stronger nails.

Recommended dosage: 2,500–10,000 mcg per day

Food sources: Eggs, almonds, sweet potatoes, salmon, and sunflower seeds.

Product suggestion: Biotin (with keratin, collagen, and hyaluronic acid)

2. Collagen

Why it helps: Collagen provides amino acids that build keratin, plus it improves scalp health and hydrates hair follicles for better growth. It also strengthens nails, reducing splitting and peeling.

How fast does it work? Clinical studies show stronger nails in 4-6 weeks and thicker hair in 3-6 months.

Recommended dosage: 5–10 grams per day

Food sources: Bone broth, fish skin, chicken skin, and eggs.

Product suggestion: The Harvest Table Advanced Collagen Multi Capsules

3. Hydrolised keratin

Why it helps: Since hair and nails are made of keratin, taking hydrolysed keratin strengthens strands and prevents damage.

How fast does it work? In about 90 days, you may notice shinier, stronger hair and nails.

Recommended dosage: 500–1,000 mg per day

Food sources: Eggs, salmon, onions, and sweet potatoes.

4. MSM (Methylsulfonylmethane)

Why it helps: MSM provides sulfur, a key element for keratin and collagen production. It also boosts hair follicle activity.

How fast does it work? Studies suggest hair growth can increase by 30% with MSM supplements over 16 weeks.

Recommended dosage: 1,000–3,000 mg per day

Food sources: Garlic, onions, cruciferous vegetables, and seafood.

5. Vitamin D3

Why it helps: Vitamin D plays a role in hair follicle cycling, which helps wake up dormant follicles for better growth.

How fast does it work? If you have a deficiency, hair shedding may stop in a few weeks, with regrowth appearing in 3-6 months.

Recommended dosage: 1,000–5,000 IU per day

Food sources: Fatty fish, mushrooms, fortified dairy, and sunlight.

Note: Regular, safe sun exposure helps the body make vitamin D naturally. Aim to expose your skin for 15 minutes daily, so that the sunlight can react with the cholesterol in the skin to produce vitamin D3.

6. Iron

Why it helps: Low iron levels cause hair thinning and slow growth. Iron helps red blood cells carry oxygen to hair follicles, improving hair and nail strength.

How fast does it work? Once iron stores are replenished, new hair growth can start within 2-3 months.

Recommended dosage: 18 mg per day for women; 8 mg per day for men

Food sources: Red meat, spinach, lentils, and pumpkin seeds.

7. Zinc

Why it helps: Zinc supports hair follicle repair and strengthens the nail matrix, preventing brittleness.

How fast does it work? Nail strength can improve in 4-6 weeks, while hair growth improves in 2-3 months.

Recommended dosage: 8-11 mg per day

Food sources: Oysters, pumpkin seeds, beef, and chickpeas.

Product suggestion: Zinplex zinc picolinate

8. Omega-3 Fatty Acids

Why it helps: Omega-3s hydrate the scalp, reduce inflammation, and promote stronger hair follicles. They also prevent dry, brittle nails.

How fast does it work? Studies show hair density can increase in 6 months with regular omega-3 intake.

Recommended dosage: 1,000–2,000 mg per day

Food sources: Salmon, flaxseeds, walnuts, and chia seeds.

Product suggestion: Vital Omega-3

9. Vitamin C

Why it helps: Vitamin C boosts collagen synthesis, protects hair follicles from damage, and enhances iron absorption, making it a must-have for hair growth.

How fast does it work? Strengthens hair and nails within 3 months.

Recommended dosage: 75-90 mg per day

Food sources: Oranges, bell peppers, strawberries, and kiwi.

Product suggestion: Vital chewable vitamin C

10. Silica (Bamboo extract)

Why it helps: Silica improve hair elasticity and strengthens nails, making them less likely to break.s

How fast does it work? Studies show noticeable hair and nail improvement in 90 days.

Recommended dosage: 10–20 mg per day

Food sources: Bamboo shoots, bananas, Brazil nuts, and cucumbers.

11. B Vitamins (B-Complex)

Why it helps: B vitamins help with keratin production, blood circulation to hair follicles, and reducing stress (which can cause hair loss).

How fast does it work? Improved hair and nail health in 8-12 weeks.

Recommended dosage: B-complex supplement with B1, B2, B3, B6, B9, and B12

Food sources: Whole grains, eggs, leafy greens, and dairy.

What to expect from these supplements

• In the first month: You may notice stronger nails and less hair shedding.

• By 3 months: Hair and nails will be thicker, with visible growth.

• By 6 months: Maximum benefits! Hair will feel stronger, shinier, and longer.

For the best results, combine supplements with a nutrient-rich diet, proper hair and nail care, and regular scalp massages—and be consistent!

Be patient and you’ll be Rapunzel (without the imprisonment, of course) in record time :)

Umayya xx