If you’re on a journey to grow long, healthy 4C hair, you know that a consistent hair care routine is essential.
In fact, I’ve already written a post on how to speed up 4C hair growth here.
With 4C or natural hair – shrinkage is the real issue.
But did you know that the right vitamins and supplements can boost your hair growth from within?
4C hair is beautiful, versatile, and unique, but its tightly coiled pattern is prone to breakage, dryness, and slower length retention.
So supporting your hair with the right nutrients can lead to stronger, longer, and healthier strands.
Here are the top 5 vitamins and supplements you need to grow your 4C hair faster!
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1. Biotin (Vitamin B7)
Of course, this tops the list.
Biotin is one of the most well-known vitamins for hair growth.
It helps produce keratin, the protein that makes up your hair.
Biotin strengthens your hair strands, reduces breakage, and supports overall hair growth.
Since 4C hair is prone to breakage (like I mentioned earlier), adding biotin to your routine can help you retain length more effectively.
How you can increase your Biotin intake
- Eggs, almonds, and sweet potatoes.
- Supplement Recommendation: Natrol Biotin 10,000 mcg – high-strength biotin to support strong, healthy hair.
Note: Pair biotin with a healthy diet and drink a lot of water for the best results.
2. Vitamin D
Vitamin D helps create new hair follicles and stimulates hair growth.
Back in UAE (which has a very hot climate), a lot of women in my mom’s office would get regular Vitamin D injections because we all had a serious deficiency there. People don’t step out in the sun and we’re often in AC buildings.
Their hair would be very weak and prone to breakage.
That’s when I first noticed that Vitamin D was important.
A deficiency in vitamin D is linked to hair loss and slower hair growth.
Since many people with melanin-rich skin are often deficient in vitamin D, this supplement is especially important for 4C hair growth.
Best Sources:
- Sun exposure, fatty fish like salmon, and fortified foods.
- Supplement Recommendation: NatureWise Vitamin D3 5000 IU – an effective option to boost your vitamin D levels.
Tip: Try to get at least 15-30 minutes of sunlight exposure daily to help your body produce natural vitamin D. Just make sure it’s early morning, so you’re protected from the UV rays.
3. MSM (Methylsulfonylmethane)
I know that’s quite a mouthful, but let me explain.
Why You Need It:
MSM is a sulfur-rich compound that lengthens the hair growth phase (anagen phase) and boosts keratin production.
It also improves the strength and elasticity of your hair strands, which helps reduce breakage and split ends — common issues for 4C hair.
Best Sources:
- Raw vegetables, fruits, and whole grains.
- Supplement Recommendation: Doctor’s Best MSM with OptiMSM – known for its purity and effectiveness.
Tip: You can combine MSM with vitamin C for better absorption and to enhance its benefits.
4. Collagen
A common misconception is people only need collagen for the skin – but the truth is it’s helpful for all 3 – skin, hair and nails.
Collagen is a protein that supports hair structure, strength, and elasticity/
It also provides amino acids that your body uses to build keratin. Collagen also supports scalp health, ensuring that your hair follicles get the nutrients they need to thrive.
Best Sources:
- Bone broth, chicken skin, and fish.
- Supplement Recommendation: Vital Proteins Collagen Peptides – hydrolyzed collagen for easy digestion and absorption.
Tip: Add collagen powder to your morning smoothie for an easy boost. I find that if I have it in the morning, I don’t forget to consume it. I’m quite forgetful.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for a healthy scalp and hair.
They help combat dryness, reduce inflammation, and keep your hair moisturized from the inside out.
Since 4C hair tends to be dry, omega-3s can also help maintain hydration and reduce breakage.
Best Sources:
- Fatty fish like salmon, walnuts, and flaxseeds.
- Supplement Recommendation: Nordic Naturals Ultimate Omega – high-quality fish oil with concentrated omega-3s.
Tip: Omega-3 supplements not only help with hair growth but also promote glowing skin and overall health.
Here are a few additional tips to keep in mind:
- Stay Consistent: Vitamins and supplements take time to show results. Stick with them for at least 3 months to notice significant changes. I know it can be difficult, because we want results asap, but trust the process.
- Pair with a Balanced Diet: Supplements work best when paired with a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats. Do it slowly if you can’t change your diet immediately. I would start with 2-3 meals a week and go up from there.
- Drink Plenty of Water: Proper hydration helps your body absorb nutrients and keeps your hair and scalp healthy. If you don’t hydrate yourself, no amount of supplements can help.
- Consult a Professional: Before starting any new supplements, consult with a healthcare professional to ensure they’re right for you. Do this if you have severe allergies/acne issues. Even if your gut is sensitive, just check with a doctor first to be on the safe side.
Final Thoughts
Growing 4C hair requires patience, care, and the right nutrients.
Incorporating these vitamins and supplements can help strengthen your strands, boost growth, and improve your overall hair health.
Remember, healthy hair starts from the inside out, so nourish your body, and your hair will thank you!
Are you ready to take your 4C hair growth to the next level?
Start with these essential supplements and watch your beautiful hair flourish! 🌿✨
Let me know in the comments if I missed anything!
