Do Supplements Help Hair Growth? We Asked An Expert

Hair supplements seem like the golden ticket to great hair: all you have to do is pop a pill, sit back, and wait for glossy, thicker hair to reveal itself, right? The reality is a little more complex. When supplements do work, they take time to work, and not all supplements are created equal. Supplements aren’t regulated by the Food and Drug Administration, which means it’s difficult to tell which brands are using the highest quality ingredients and which rely on a lot of inexpensive fillers that may sound impressive, but aren’t going to target your hair follicles in any meaningful way. Unfortunately, a supplement’s price tag doesn’t always tell an accurate story, either. 

So, how much should you expect from a hair supplement and what are its limitations? Do supplements actually help hair growth? We asked an expert. 

What Are The Pros Of Taking Supplements? 

First and foremost, no one treatment will work for all people. It’s important to consider the reason why you are shedding hair before finding a solution that works for you (and that’s something that should ideally be determined with the help of a board-certified dermatologist). 

“Hair supplements should be customized to the cause of hair loss,” says Dr. Yoram Harth, board certified dermatologist and medical director of MDhair.  “Women with postpartum or stress-related hair loss should get a different kind of supplement than women after 40 with post-menopausal or genetic-related hair loss. Well-chosen supplements can help provide the first group with the micronutrients essential for hair regrowth. The second group should look for supplements that include, in addition to essential vitamins and minerals, DHT blockers that counteract the effect of dehrdotestoren on the hair follicles, and plant-like ashwagandha and reishi and maitake mushrooms can help hair regrowth by reducing inflammation and stress.”

What Are the Limitations Of Hair Supplements? 

There are no miracles in a bottle. And many supplement brands try to skate by adding less-than-effective filler ingredients to their formulas. Knowing the limitations of certain supplements can help temper your expectations and save you money. 

“Unfortunately, some overhyped hair supplements can do more damage than good,” says Dr. Harth. “Examples are sugary gummy supplements that maintain high amounts of biotin. Biotin is a good ingredient, but there is evidence that using it as a single ingredient significantly affects hair regrowth. The high amount of sugar in most of these gummies can hurt hair regrowth and its other health disadvantages.

Which Hair Supplement Ingredients Are Most Effective? 

In people with pregnancy, stress, or nutrition related, the most effective ingredients to look for are vitamins and minerals, according to Dr. Harth. “Good addition in these cases in collagen peptide, preferably sourced from wild-caught fish. People with genetically related hair loss need to look for supplements that contain natural DHT-blockers combined with these vitamins in minerals.”

Which Ingredients Are Hyped Up Too Much? 

Ready for a shock? Despite how often we hear about the benefits of biotin, it is one of the most hyped hair growth ingredients. “Biotin is a good ingredient, but there is evidence that using it as a single ingredient significantly affects hair regrowth,” Dr. Harth says.  “In very high amounts, it can also cause acne breakouts.”

Solutions For Common Hair Loss Concerns 

The common causes for hair loss in women are genetics, postpartum (pregnancy), crash diets, wrong hairstyling, autoimmune diseases, and hormonal imbalances Dr. Harth says. 

“The best supplements to help regrow hair are the ones that target the root cause of your hair loss,” Dr. Harth says. Here are some ingredients that Dr. Harth says can aid in hair growth for a number of different hair shedding culprits. 

Female Pattern Androgenetic Alopecia: 

“The best natural supplements for genetic, age, and hormonal-related hair loss are plants that can reduce the effect of male hormones, mainly dihydrotestosterone (DHT), on the hair follicles,” Dr. Harth says. 

Examples of those plants are:

Saw palmetto is a plant extract believed to block the effects of male hormones on the hair follicle and reduce excessive hair shedding. These ingredients can be found in topical scalp serums and oral hair supplements.

Ginseng: A few types of ginseng are believed to help with hair growth. For optimal results, look for hair supplements plants-based serum that contains the Panax Ginseng Root.

Pygeum Bark Extract: Rich in phytosterols that block the effect of DHT on hair follicles to enhance hair growth.

Broccoli Powder contains antioxidants that reduce free radical damage to the scalp. B vitamins in broccoli extract help reduce stress, contributing to hair loss.

Postpartum Hair Loss: 

The best natural supplements for Postpartum hair loss will need to replenish the vitamins, minerals, and micronutrients that were depleted during pregnancy, Dr. Harth says — and these same supplements should also be safe for breastfeeding women.

Examples of ingredients needed:

Iron — helps boost circulation and carries oxygen to the roots of the hair, which allows the hair to grow faster and longer. An iron deficiency can lead to hair loss.

Vitamins C, D, E — Having the right amount of these vitamins is required for a healthy scalp and regrowth of healthier, thicker new hair.

Vitamin B12 and Folic Acid — Help hair follicles regenerate and heal faster to produce new healthier hair.

Iodine, Magnesium, Zinc, Selenium, Manganese, and Chromium — Having the right amount of these minerals is required for a healthy scalp and regrowth of healthier, thicker new hair.

Calcium — An essential mineral that helps reduce hair breakage, dry scalp, and brittle nails.

Vitamin K2 — By stimulating blood flow to the scalp, it enhances healthy hair regrowth.

Hair Loss Due To Stress

“Combining vitamins, minerals, and adaptogens can reduce this type of hair loss,” Dr. Harth says. “Examples of natural adaptogens are the Maitake and Reishi Mushrooms. Potent adaptogens, immunomodulatory, and inhibitors of 5α-reductase, these mushroom extracts support a healthy scalp and regrowth of new hair.”

Hair supplements can be extremely helpful — but only if they are targeting your hair loss concern and contain effective ingredients for your personal needs. Before you start any new supplement, check with your doctor. Get a thorough exam to determine the cause of your hair loss and be patient — it can take time to experience the benefits of a quality supplement.