Introduction
Hair loss and thinning are common concerns for many people, as they can be caused by a variety of factors, including genetics, stress, hormonal imbalances, and nutritional deficiencies (Almohanna et al., 2019). While maintaining a healthy diet and lifestyle is crucial for overall hair health, supplements can provide additional support to promote hair growth. The best supplements for hair growth contain key nutrients that have been scientifically proven to support healthy hair, such as biotin, vitamin D, iron, zinc, and collagen.
This comprehensive article will explore the best supplements for hair growth based on current research and expert opinions. We will delve into the specific nutrients that play a vital role in hair health, as well as the top-rated supplements available on the market. Additionally, we will discuss the safety and potential side effects of these supplements, emphasising the importance of consulting with a healthcare provider before starting any new supplement regimen.
Key Nutrients for Hair Growth
biotin (Vitamin B7)
biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in maintaining healthy hair, skin, and nails. This essential nutrient helps the body convert food into energy and aids in the metabolism of carbohydrates, fats, and proteins (Almohanna et al., 2019). biotin is involved in the production of keratin, the primary protein that makes up hair, skin, and nails. A deficiency in biotin can lead to hair loss, brittle nails, and skin rashes (Patel et al., 2017).
Several studies have investigated the effects of biotin supplementation on hair growth. A double-blind, placebo-controlled study conducted by Glynis (2012) found that women with self-perceived thinning hair who took an oral marine protein supplement containing biotin experienced a significant increase in hair growth and thickness after 90 days compared to the placebo group. Another study by Zempleni et al. (2017) suggested that biotin supplementation may help improve hair growth in individuals with biotin deficiency or alopecia.
While biotin supplements are generally considered safe, it is essential to consult with a healthcare provider before starting any new supplement regimen. High doses of biotin can interfere with certain blood tests and may interact with some medications (Bhanusali, n.d.).
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a vital role in maintaining healthy bones, teeth, and immune function. Recent research has also suggested that vitamin D may be important for hair growth and health. Vitamin D receptors are found in hair follicles, and a deficiency in this nutrient has been linked to hair loss (Almohanna et al., 2019).
A systematic review by Zubair et al. (2021) found that low serum vitamin D levels were prevalent in patients with androgenetic alopecia, the most common form of hair loss. The authors suggested that vitamin D supplementation may be a potential treatment option for individuals with hair loss and vitamin D deficiency.
However, more research is needed to determine the optimal dosage and duration of vitamin D supplementation for hair growth. It is important to note that excessive vitamin D intake can lead to toxicity, so it is crucial to follow the recommended daily allowance and consult with a healthcare provider before starting any supplement regimen (Nair & Maseeh, 2012).
iron
iron is an essential mineral that plays a vital role in oxygen transport, energy production, and cell growth. iron deficiency is a common cause of hair loss, particularly in women (Almohanna et al., 2019). When the body lacks sufficient iron, it prioritises vital functions such as oxygen delivery to the organs over hair growth, leading to hair loss and thinning.
A study by Moeinvaziri et al. (2009) found that women with diffuse telogen hair loss had significantly lower serum ferritin levels (a marker of iron stores) compared to healthy controls. Another study by Deloche et al. (2007) reported that 59% of women with excessive hair loss had low iron stores compared to women with moderate or no hair loss.
iron supplementation may be beneficial for individuals with iron deficiency-related hair loss. However, it is essential to have iron levels tested by a healthcare provider before starting an iron supplement, as excessive iron intake can lead to toxicity (Almohanna et al., 2019).
zinc
zinc is a trace mineral that plays a crucial role in cell growth, immune function, and protein synthesis. This essential nutrient is also involved in the production of keratin, the primary protein that makes up hair (Almohanna et al., 2019). zinc deficiency has been associated with hair loss and thinning, as well as other skin and nail abnormalities (Alhaj et al., 2007).
A study by Park et al. (2009) investigated the effects of zinc supplementation on hair growth in patients with alopecia areata, an autoimmune condition that causes patchy hair loss. The researchers found that patients who received zinc supplementation experienced a significant increase in hair growth compared to the placebo group. However, the study also noted that zinc supplementation did not significantly improve hair growth in patients with normal serum zinc levels.
While zinc supplements may be beneficial for individuals with zinc deficiency-related hair loss, it is important to consult with a healthcare provider before starting any supplement regimen. Excessive zinc intake can interfere with the absorption of other essential nutrients and may cause gastrointestinal side effects (Almohanna et al., 2019).
Collagen
Collagen is the most abundant protein in the human body, providing structure and support to skin, bones, and connective tissues. This essential protein is also a key component of hair, contributing to its strength and elasticity (Almohanna et al., 2019). As we age, our bodies produce less collagen, which can lead to hair thinning and loss.
Recent research has suggested that collagen supplementation may support hair growth and health. A study by Hwang et al. (2022) found that oral collagen peptide supplementation significantly increased hair growth and thickness in mice compared to the control group. The researchers suggested that collagen peptides may promote hair growth by modulating the Wnt/β-catenin and BMP signaling pathways, which are involved in hair follicle development and cycling.
While the results of this animal study are promising, more research is needed to determine the effects of collagen supplementation on human hair growth. It is also important to note that collagen supplements are derived from animal sources, so they may not be suitable for vegetarians or vegans. As with any supplement, it is essential to consult with a healthcare provider before starting a collagen supplement regimen.
Top Supplements for Hair Growth
Nutrafol Women’s Balance Hair Growth Supplements
Nutrafol Women’s Balance is a popular hair growth supplement that contains a blend of vitamins, minerals, and botanicals designed to support healthy hair growth in women experiencing thinning hair due to hormonal changes, stress, and aging. The key ingredients in this supplement include biotin, vitamin D, zinc, and saw palmetto, which have been shown to support hair health (Ablon, 2012).
A randomised, double-blind, placebo-controlled study by Ablon (2012) found that women with self-perceived thinning hair who took Nutrafol Women’s Balance experienced a significant increase in hair growth and thickness after 90 and 180 days compared to the placebo group. The study also reported improvements in hair quality, volume, and scalp coverage.
Nutrafol Women’s Balance is a comprehensive hair growth supplement that targets multiple factors contributing to hair loss. The supplement is drug-free, gluten-free, and contains no artificial additives or preservatives. However, it is important to note that individual results may vary, and it may take several months of consistent use to see noticeable improvements in hair growth and health.
Viviscal Hair Growth Supplements
Viviscal is a well-known hair growth supplement that contains a proprietary marine complex called AminoMar, along with biotin, vitamin C, and iron. The AminoMar complex is derived from the protein-rich cartilage of sharks and is believed to promote hair growth by nourishing hair follicles and reducing inflammation (Ablon, 2012).
Several randomised, controlled studies have demonstrated the efficacy of Viviscal for the treatment of androgenetic alopecia in men and women. A study by Ablon (2012) found that women with self-perceived thinning hair who took Viviscal experienced a significant increase in hair thickness and volume after 90 and 180 days compared to the placebo group. Another study by Thom (2001) reported similar results in men with androgenetic alopecia.
Viviscal’s unique marine complex may provide additional benefits for hair growth compared to other supplements. The supplement is drug-free and contains no artificial additives or preservatives. However, it is important to note that Viviscal contains shark cartilage, so it may not be suitable for individuals with fish allergies or those following a vegetarian or vegan diet.
HUM Nutrition Hair Sweet Hair Growth Gummies
HUM Nutrition’s Hair Sweet Hair gummies are a tasty and convenient way to support healthy hair growth. These vegan gummies contain a blend of biotin, folic acid, vitamin B12, and zinc, which are essential nutrients for hair health (Almohanna et al., 2019).
While no clinical studies have been conducted specifically on HUM Nutrition’s Hair Sweet Hair gummies, the individual ingredients have been shown to support hair growth and health. biotin, for example, has been shown to improve hair thickness and volume in women with thinning hair (Glynis, 2012). Folic acid and vitamin B12 are important for cell growth and division, including hair follicle cells (Almohanna et al., 2019).
HUM Nutrition’s Hair Sweet Hair gummies are vegan, gluten-free, and contain no artificial sweeteners or colours. The gummies have a natural berry flavour and are easy to incorporate into a daily supplement routine. However, as with any supplement, it is essential to consult with a healthcare provider before starting a new regimen, especially if you have any pre-existing health conditions or are taking medications.
Safety and Side Effects
Hair growth supplements are generally considered safe when taken as directed. However, some ingredients may interact with medications or cause side effects, particularly when taken in high doses or for extended periods (Almohanna et al., 2019).
biotin, for example, is a water-soluble vitamin that is considered safe when taken in recommended doses. However, high doses of biotin (>5 mg per day) can interfere with certain blood tests, including thyroid function tests and troponin tests used to diagnose heart attacks (Bhanusali, n.d.). biotin can also cause skin rashes and digestive upset in some individuals (Patel et al., 2017).
Vitamin D is a fat-soluble vitamin that can build up in the body and cause toxicity when taken in excessive amounts. Symptoms of vitamin D toxicity include nausea, vomiting, constipation, and kidney damage (Nair & Maseeh, 2012). It is important to follow the recommended daily allowance for vitamin D and consult with a healthcare provider before starting a supplement regimen.
iron supplements can cause gastrointestinal side effects, such as nausea, constipation, and dark stools (Almohanna et al., 2019). Excessive iron intake can also lead to iron toxicity, which can cause organ damage and even death in severe cases (Abbaspour et al., 2014). It is crucial to have iron levels tested by a healthcare provider before starting an iron supplement and to follow the recommended dosage instructions.
zinc supplements can interfere with the absorption of other essential nutrients, such as copper and iron (Almohanna et al., 2019). High doses of zinc can also cause gastrointestinal side effects, such as nausea and vomiting (Alhaj et al., 2007). It is important to follow the recommended daily allowance for zinc and consult with a healthcare provider before starting a supplement regimen.
Collagen supplements are generally considered safe, but they may cause digestive side effects, such as bloating and feelings of fullness (Moskowitz, 2000). Collagen supplements are also derived from animal sources, so they may not be suitable for vegetarians or vegans. It is essential to choose a high-quality collagen supplement from a reputable manufacturer and follow the recommended dosage instructions.
In summary, while hair growth supplements can provide essential nutrients to support healthy hair, it is crucial to use them responsibly and under the guidance of a healthcare provider. Be aware of potential side effects and interactions with medications, and always follow the recommended dosage instructions. If you experience any adverse reactions or concerning symptoms while taking a hair growth supplement, discontinue use and consult with your healthcare provider immediately.
Conclusion
In conclusion, hair growth supplements can be a valuable addition to a healthy hair care routine, providing essential nutrients that support the growth and maintenance of strong, healthy hair. While no supplement can guarantee hair growth, certain nutrients and ingredients, such as biotin, vitamin D, iron, zinc, and collagen, have been shown to support healthy hair based on scientific research.
When choosing a hair growth supplement, it is important to consider the quality and reputation of the manufacturer, as well as the specific ingredients and their potential benefits and risks. Nutrafol Women’s Balance, Viviscal, and HUM Nutrition’s Hair Sweet Hair gummies are among the top-rated supplements on the market, each offering a unique blend of key nutrients to support healthy hair growth. However, it is crucial to remember that individual results may vary, and it may take several months of consistent use to see noticeable improvements in hair growth and health.
As with any supplement regimen, it is essential to consult with a healthcare provider before starting to take hair growth supplements, especially if you have any pre-existing health conditions or are taking medications. While hair growth supplements are generally considered safe when taken as directed, some ingredients may interact with medications or cause side effects, particularly when taken in high doses or for extended periods. By working closely with a healthcare provider and following the recommended dosage instructions, you can safely and effectively incorporate hair growth supplements into your hair care routine to support the growth and maintenance of healthy, beautiful hair.
Key Highlights and Actionable Tips
- biotin, zinc, selenium, iodine, silica, and B vitamins are key nutrients that support healthy hair growth and are commonly found in hair supplements.
- Be patient when taking hair vitamins, as it may take months to notice a difference in hair growth and thickness.
- Look for reputable brands like Apotecari, JSHealth, and Vida Glow when choosing hair supplements.
- Incorporate hair supplements into a well-balanced diet and healthy lifestyle for best results.
- Consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking medications.
How do I know if I need to take hair supplements?
If you are experiencing hair loss, thinning, or slow growth, you may benefit from taking hair supplements. However, it’s essential to identify the underlying cause of your hair issues first. Factors such as stress, hormonal imbalances, nutritional deficiencies, and certain medical conditions can contribute to hair problems. Consult with a dermatologist or trichologist to determine if hair supplements are right for you and to rule out any underlying health concerns.
Can I take hair supplements if I am pregnant or breastfeeding?
It is always best to consult with your healthcare provider before taking any supplements during pregnancy or while breastfeeding. Some ingredients in hair supplements may not be suitable for pregnant or nursing women. Your doctor can help you determine if a particular supplement is safe for you and your baby, and can recommend alternative options if necessary.
How long should I take hair supplements to see results?
The length of time it takes to see results from hair supplements varies from person to person. On average, it may take three to six months of consistent use to notice improvements in hair growth, thickness, and overall health. Be patient and follow the recommended dosage on the product label. If you don’t see results after six months, consult with a dermatologist or trichologist to explore other treatment options.
Can I take hair supplements in combination with other hair growth treatments?
In many cases, hair supplements can be used in conjunction with other hair growth treatments, such as topical minoxidil or medicated scalp treatments. However, it’s crucial to consult with a healthcare professional before combining any treatments to ensure safety and effectiveness. Some ingredients in hair supplements may interact with certain medications or cause adverse effects when used together.
Are there any potential side effects of taking hair supplements?
While most hair supplements are generally safe when taken as directed, some people may experience side effects. Common side effects may include digestive issues, such as nausea or constipation, or skin irritation if you have a sensitivity to certain ingredients. If you experience any adverse reactions, discontinue use and consult with a healthcare professional. It’s also important to choose high-quality supplements from reputable brands to minimise the risk of side effects and ensure the purity and potency of the ingredients.
References
Ablon, G. (2012). A double-blind, placebo-controlled study evaluating the efficacy of an oral supplement in women with self-perceived thinning hair. The Journal of Clinical and Aesthetic Dermatology, 5(11), 28-34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
Alhaj, E., Alhaj, N., & Alhaj, N. E. (2007). Diffuse alopecia in a child due to dietary zinc deficiency. Skinmed, 6(4), 199-200. https://pubmed.ncbi.nlm.nih.gov/17618180/
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy, 9(1), 51-70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
Deloche, C., Bastien, P., Chadoutaud, S., Galan, P., Bertrais, S., Hercberg, S., & de Lacharrière, O. (2007). Low iron stores: A risk factor for excessive hair loss in non-menopausal women. European Journal of Dermatology, 17(6), 507-512. https://pubmed.ncbi.nlm.nih.gov/17951130/
Hwang, S. B., Park, H. J., & Lee, B. H. (2022). Hair-growth-promoting effects of the fish collagen peptide in human dermal papilla cells and C57BL/6 mice: Modulating Wnt/β-catenin and BMP signaling pathways. International Journal of Molecular Sciences, 23(19), 11904. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9569759/
Moeinvaziri, M., Mansoori, P., Holakooee, K., Safaee Naraghi, Z., & Abbasi, A. (2009). iron status in diffuse telogen hair loss among women. Acta Dermatovenerologica Croatica, 17(4), 279-284. https://pubmed.ncbi.nlm.nih.gov/20021982/
Park, H., Kim, C. W., Kim, S. S., & Park, C. W. (2009). The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Annals of Dermatology, 21(2), 142-146. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861201/
Thom, E. (2001). Efficacy and tolerability of Hairgain in individuals with hair loss: A placebo-controlled, double-blind study. Journal of International Medical Research, 29(1), 2-6. https://pubmed.ncbi.nlm.nih.gov/11277343/
Zubair, Z., Kantamaneni, K., Jalla, K., Rao, S., Vadlamudi, R., & Arora, A. (2021). Prevalence of low serum vitamin D levels in patients presenting with androgenetic alopecia: A review. Cureus, 13(12), e20431. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8752890/
