Confronting the challenges of thinning hair, brittle nails, and dry skin as you age can be daunting, especially when it comes to finding an effective supplement. To simplify this quest, we consulted experts about a frequent error women make when dealing with these issues: overloading on supplements or choosing ineffective ones. Discover which supplements are genuinely beneficial for achieving healthier, longer hair, more supple skin, and stronger nails.
Read on to find out which supplements can make a difference in your journey to healthier hair. We checked in with Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, and Ghanima Abdullah, hair expert and cosmetologist at The Right Hairstyles.
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Expert Advice: Anti-Aging Supplements to Avoid for Hair, Skin, and Nails
1. Elastin
While the following supplements will not cause hair loss, they probably won't be very effective at treating it, Abdullah says (and especially not overnight, as healthy hair growth takes time).
When it comes to elastin, Abdullah notes that "this is an ingredient that will give your hair more elasticity so that it doesn't break as easily." It doesn't "grow hair," she adds, and it "doesn't help with thinning hair."
2. Coconut Oil
As for the popular haircare ingredient coconut oil, she says that it "definitely makes the hair stronger when used externally." In a supplement, however, Abdullah suggests that "it's probably just making the other ingredients digest better."
Choosing the Best Supplements for Thinning Hair: Expert Tips
Don't Take Too Many Supplements
One error many make when trying to regrow hair or prevent hair loss is taking too many supplements, and as Abdullah notes, it can be difficult to know which ones are "worth taking" or not. Taking multiple supplements at once (and especially ones that aren't scientifically proven to treat hair loss) can actually exacerbate the problem, rather than treat it, our experts say.
It's also important to take the exact dosage recommended on your supplement bottle and take with food if required. Kung says it is best to zero in on your hair needs and select a dermatologist-approved supplement for your exact hair-related situation.
So, Which Supplements Are Actually Effective For Hair Loss?
1. Biotin
Abdullah stresses that "biotin is worth it" because it "increases circulation to the scalp to aid hair growth and stop hair thinning." In addition, she says that vitamins like "folic acid, vitamin A and vitamin E also give the hair follicles what they need to grow more hair."
2. Iron
Iron is also an "essential part of the hair growth package as it helps oxygen reach the hair follicles," she notes. "After all, if they can't breathe, or if they don't have oxygen, they can't function well, just like any other part of the body," she explains.
3. Nutrafol & Vitamin D
Kung says that "studies show that female pattern baldness can be improved by supplementing the diet with low levels of vitamin D." She adds that "one of the most dermatologist-recommended supplements for hair growth is Nutrafol," launched in 2016.
4. Pumpkin Seed Oil
Abdullah also points out that "pumpkin seed oil has been scientifically proven to "grow more hair and aid those who have thinning hair," if you need somewhere to start.
Dieting Advice For Healthier Hair, Skin And Nails
Ultimately, both Kung and Abdullah stress that visiting a dermatologist and/ or other hair expert to assess your scalp and hair loss is best when looking for a supplement. One supplement will not treat everyone's individual hair loss or thinning hair problem, they say, and taking many at once will not either. When prioritizing your hair health, Factor says to look at your diet, first and foremost.
"How fast your hair grows depends on factors like age, health, genetics and diet. Although you can’t change factors like age and genetics, diet is one thing you have control over," she explains. "In fact, consuming a diet lacking the right nutrients can lead to hair loss. On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition," she continues.
The Bottom Line
With that said, Factor recommends foods like "legumes, like lentils, that are packed with nine essential vitamins and minerals, including B vitamins and biotin." She also advises eating more eggs, as they "also contain B12, vitamins A and E, iron, and biotin."
"What you eat can have a huge effect on the health of your hair," Factor stresses while also listing nuts, seeds, liver, sweet potatoes, mushrooms and bananas as more biotin-rich foods. "A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss," she concludes. Good to know!
