Hair loss supplements: Do they work and what to look for

If you've started noticing more hair in the shower drain or your ponytail feeling thinner than usual, you've likely looked into hair supplements. The question is, do they actually work?

And the answer depends on what's causing the hair loss.

While hair vitamins can support healthy growth in some cases, they're not a one-size-fits-all solution, and choosing the right formula matters just as much as taking one in the first place.

What are hair loss supplements?

Hair loss supplements are concentrated vitamins and minerals that target hair thinning and loss, and promote healthy hair growth by:

• Providing hair follicles with the nutrients needed for normal hair growth cycles
• Preventing nutrient deficiencies commonly linked to hair loss
• Strengthening hair strands and improving hair quality

Common ingredients in hair supplements include biotin, iron, vitamin D, folic acid, and collagen, but we'll go through these in a bit more detail shortly.

Do hair loss supplements actually work?

Yes, if a nutritional deficiency is the reason behind, or a contributing factor to your hair loss. So, if you've noticed your hair thinning and a blood test reveals an iron deficiency, for example, restoring those levels can support healthier hair over time.

It's important to mention that supplements can help fill nutritional gaps, but they shouldn’t replace a balanced diet.

Plus, they can't stop genetic hair loss, since the culprit there is hormones and genetics, rather than nutritional factors.

The key ingredients to look for in hair loss supplements

The best hair supplements tend to have ingredients that support keratin production, healthy follicles, oxygen delivery and overall scalp health. Here are some to look out for:

• Biotin: Otherwise known as vitamin B7, biotin is a building block for keratin, the protein that helps maintain the structure of your nails, skin, and hair [1].
• Iron: Iron delivers oxygen to hair follicles, and low levels can cause hair to shift from the growth phase into shedding prematurely [2].
• Vitamin D: Vitamin D stimulates the creation of new hair follicles, from which new hair grows [2]. Plus, it supports iron absorption and, in doing so, makes it easier for oxygen to reach the follicles.
• Zinc: Similar to biotin, zinc supports keratin production. It also plays a role in repairing hair tissue and producing sebum that helps maintain a healthy scalp environment [3].
• Saw palmetto: Saw palmetto is thought to act as a natural DHT blocker. It targets an enzyme called 5-alpha reductase, which converts testosterone into DHT — the hormone linked to hair follicle shrinkage in pattern baldness [4].
• Marine collagen: Research suggests that peptides from fish scale and skin can extend the growth phase and fight oxidative stress that often leads to thinning hair and premature ageing [5].
• Keratin: Keratin is the protein that gives hair its structure and strength, and early research suggests it may trigger the concentration of dermal papilla cells, which are key to new hair growth [6].
• B vitamins: Besides biotin, other B vitamins (like B12, B6 and B9) support healthy hair growth by helping the body produce keratin and red blood cells, which carry oxygen to follicles [7].
• Selenium: Selenium reduces scalp inflammation and protects your follicles from oxidative stress and DNA damage [8]. It also supports thyroid function and the immune system, both of which can influence hair health.
• Vitamin C: Vitamin C can reduce shedding by helping your body absorb iron and supporting the production of collagen, which strengthens hair shafts [2].

Ingredients to be cautious of

More isn’t always better when it comes to hair supplements. Some ingredients can do more harm than good when taken in high amounts, including [9]:

• Fat-soluble vitamins like vitamin A and E (can contribute to telogen effluvium)
• Selenium (can lead to brittle hair)
• Zinc (can cause copper deficiency over time, and in turn, contribute to hair loss)

We're not saying "avoid these altogether", but make sure to look at the label before you choose a supplement (and if you're not sure exactly how much is too much, a GP can help).

The different types of hair loss supplements

Hair supplements come in a few different forms, each designed to target different causes of thinning, shedding or breakage:

• Multivitamins and hair-specific formulas: Combine several nutrients linked to hair health into one supplement.
• Single-nutrient supplements: Focus on one ingredient, and are typically used when a specific deficiency has been diagnosed.
• Marine-based supplements: Made from fish-derived proteins or marine extracts to support thick hair and reduce shedding.
• Collagen powders and drinks: Promoted for healthy hair, skin and nails, based on the fact that collagen has amino acids that help produce keratin (although more research is needed on this type of product).

How to choose a hair loss supplement in the UK

The first step to choosing the best hair growth supplement for you is to understand what's causing the hair loss. If you suspect it's a deficiency, speak to your GP to book a blood test.

Nutritional deficiency confirmed, it becomes a matter of inspecting labels and comparing formulas to find:

• Supplements that contain the nutrients you're low in, and
• Forms that your body can easily absorb and use

If this all feels a little overwhelming, your GP or pharmacist can help you narrow things down.

And, of course, you always want to go for supplements that have been tested for quality and safety.

How to use hair loss supplements

Depending on the type of supplement you choose, the way you take it will differ. However, you should start by speaking to your GP, ruling out vitamin deficiencies, and getting their professional opinion on:

a. Whether hair growth supplements are right for you, and

b. Which options are best suited to your individual needs.

From there, consistency becomes key. Hair loss supplements don't work overnight, and hair growth is a naturally slow process. Typically, you need to take your supplement as recommended for at least 6-12 months before seeing significant improvements.

However, it's important not to over-supplement. More doesn't equal faster results, and as we now know, taking too much of certain nutrients can actually contribute to hair shedding. Following your doctor's guidance is always safest.

Who are hair loss supplements suitable for?

Generally, hair supplements work best for people:

• With confirmed nutrient deficiencies
• Experiencing telogen effluvium due to recent childbirth, high stress levels, or severe illness
• Following restrictive diets that may not provide enough key nutrients for healthy hair growth

They're usually less helpful for people with androgenetic alopecia or normal nutrient levels.

Hair loss supplements vs peptides for hair growth

Hair supplements and peptides work in very different ways. Supplements are designed to support hair growth from a nutritional angle, whereas peptides are thought to boost blood flow and help signal activity within the hair follicle itself.

Typically, peptides are best suited to targeted hair regrowth and slowing early-stage thinning, while supplements are better suited to supporting hair health and addressing shedding linked to nutrient deficiencies.

Hair loss supplements vs minoxidil and prescription treatments

Unlike supplements, treatments like Minoxidil and prescription hair loss medications are designed to directly target the biological processes involved in hair thinning and shedding.

Again, supplements are most helpful when nutrient deficiencies are contributing to the hair loss.

Prescription treatments, on the other hand, may be better suited to androgenetic alopecia, which is largely driven by hormonal changes and genetics.

Common side effects of hair loss supplements

Hair loss supplements are typically safe, but high doses can lead to:

• Digestive issues, including an upset stomach and constipation
• Nutrient toxicity (often causing further hair loss)
• Blood test interference, particularly with high-dose biotin supplements

There's also the risk of an allergic reaction, from mild skin inflammation to more severe symptoms.

When supplements won't fix your hair loss

It's clear by now that hair supplements aren’t a cure-all. If your hair loss is driven by hormones, genetics, autoimmune conditions, thyroid issues or certain medications, supplements alone are unlikely to make a significant difference.

They also won’t do much if your nutrient levels are already within a healthy range.

In that case, treating the underlying cause is usually more important than adding more supplements.

That's why, for women in the Juniper programme, we offer a Hair Renewal Treatment, designed to promote healthy regrowth and reduce weight- and hormone-driven hair loss.

Your clinician will personalise the best treatment approach for you based on your health history and what's contributing to your hair loss, with  visible results in as little as 3-6 months.

When to speak to your GP about hair loss

It’s worth speaking to your GP if your hair loss is sudden, severe, patchy, painful or comes with other symptoms like fatigue, changes to your menstrual cycle or unexplained weight changes.

Also, if the shedding continues for several months or supplements don’t seem to be helping, a GP can help pinpoint the underlying cause and recommend the most appropriate treatment.

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