As we get older—especially after 40—it’s common to notice changes in our hair. It might feel thinner, grow more slowly, or lose some of its natural shine and fullness. Hormonal shifts, stress, and even changes in how our bodies absorb nutrients can all play a role. Luckily, there are plenty of ways to support your hair’s health and encourage stronger, longer growth. From gentle scalp care to smarter styling habits, small changes in your routine can make a big difference over time.
One of the most powerful ways to boost hair health from the inside out is by making sure your body is getting the right nutrients. Supplements can help fill in any gaps and give your hair the building blocks it needs to grow stronger, thicker, and more voluminous. If you’re looking to improve volume, shine, and length—especially as you age—there are a few expert-approved vitamins and supplements that stand out. Here are four that can support healthier, more vibrant hair.
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1. Vitamin D
Vitamin D plays a crucial role in creating new hair follicles. When your body is low on vitamin D—which is a common issue, especially as we get older—it can slow down hair growth and even contribute to hair thinning or shedding. Getting enough vitamin D through sunlight, food, or supplements can help reactivate those follicles and support healthy, steady hair growth. It’s also been linked to improved scalp health, which creates a better environment for strong, vibrant hair.
2. Iron
Iron is essential for carrying oxygen to your hair follicles through your blood. When iron levels are too low, your body has a harder time nourishing the hair roots, which can lead to hair thinning or noticeable hair loss. This is especially common in women over 40, who may experience iron deficiency due to changes in diet or overall health. Taking an iron supplement (if your doctor recommends it) can help boost circulation to the scalp and support the growth of fuller, thicker hair over time.
3. Biotin
Biotin, or vitamin B7, is one of the most popular vitamins for promoting hair growth—and you'll see it in so many hair supplements. It helps your body produce keratin, the protein that makes up your hair, skin, and nails. A deficiency in biotin can lead to brittle hair or slow growth, so getting enough can make a real difference in your hair’s strength and length. While biotin won’t magically grow hair overnight, it supports healthier, more resilient strands.
4. Collagen
Collagen is a protein that your body naturally produces, but levels of it start to drop as we age. Collagen provides structure and strength to your skin, joints—and your hair. Supplementing with collagen can help support the health of the scalp and strengthen the hair at the root. It’s rich in amino acids that your body uses to build keratin, the main protein in hair. Regular collagen supplementation may improve hair thickness, reduce shedding, and give your hair a fuller, healthier appearance over time.
