If growing a long, strong mane is on your bingo cards, stocking up on supplements to support that goal may be a top priority. But the rate at which hair grows depends largely on genetics, stress levels, and health, says Joshua Zeichner, MD, associate professor of dermatology at Mount Sinai Hospital in New York City.
Your diet and the supplements you take can also contribute to the formation of attractive hair. “Proper nutrition is important to give your hair follicles the building blocks to function optimally,” says Dr. Zeichner. So, which nutrients specifically activate hair follicles?
Dr. Michelle Green, a New York City-based board-certified cosmetic dermatologist, wants you to know that vitamins and minerals alone are unlikely to reverse hair loss or promote hair growth. . Keep in mind that supplements do not require Food and Drug Administration (FDA) approval, so the claims advertised on the bottle are not based on the results of clinical trials. Still, she says certain nutrients can support hair health. “These vitamins can be used as adjunct therapy to other hair loss treatments, such as platelet-rich plasma injections and topical and oral medications.”
Here are five supplements that may promote hair growth.
vitamin E
This free radical-fighting antioxidant is perhaps best known for its ability to inhibit the production of harmful reactive oxygen species (ROS), which may prevent certain chronic diseases. However, Dr. Green points out that vitamin E has also been shown to protect the scalp from free radicals. A study in the 2022 issue of Antiaxists suggests that applying vitamin E oil directly to the scalp increases blood flow to the hair follicles, which is key to hair growth.
There is limited evidence to suggest that taking vitamin E orally can have the same effect, but people with certain hair loss conditions may benefit from supplements. For example, an older, smaller study found that people with the autoimmune disease alopecia areata had significantly lower vitamin E levels than a control group.
It is still unclear whether vitamin E can help prevent hair loss and promote subsequent hair growth. Consult your health care provider before adding vitamin E to your diet. You may end up ingesting more than your body can use.
B-complex
Dr. Zeichner says B-complex supplements contain eight vitamins that are essential for proper cell function. However, it is not 100% clear whether supplements can stimulate hair follicle growth. Studies have shown that deficiencies in four B vitamins, including biotin, riboflavin, folic acid, and B12, are associated with hair loss. However, these deficiencies are rare in the United States because B vitamins are abundant in foods.
I know what you’re thinking: “Can biotin help hair growth?” Unfortunately, this vitamin only helps with hair growth if you have a biotin deficiency, which causes thinning hair, Dr. Zeichner says. “Although it is widely believed that biotin supplements promote hair growth, there is little data to support this.”
If your biotin levels are low, which your doctor can assess through a urine sample, Dr. Green says taking the vitamin may boost the production of keratin, a protein essential for healthy hair growth. . “This B vitamin can increase the production of red blood cells, which carry important oxygen and nutrients to the scalp and hair follicles.”
Food first, supplements second
Getting most of your nutrients from whole foods is often more effective than relying on supplements. Supplements can help fill nutritional gaps. As Dr. Zeichner points out, vitamin B12 is most abundant in animal foods, so people who follow a vegetarian or vegan diet may benefit most from the B complex.
saw palmetto
In case you haven’t heard of saw palmetto, this shrub-like palm grows abundantly in the southeastern part of the country and is thought to help relieve the symptoms of several conditions. . It is an alternative medication to treat chronic pelvic pain, urinary symptoms associated with enlarged prostate, migraines, and hair loss. In terms of preventing hair loss, saw palmetto may help prevent the production of important androgenic hormones. “Saw palmetto is an herbal supplement that inhibits the conversion of testosterone to dihydrotestosterone (DHT),” explains Dr. Green. “DHT is an androgenic hormone that contributes to hair follicle miniaturization and hair loss.”
She added that many hair loss supplement formulas include saw palmetto, as studies have shown that it may promote hair growth. “Current research shows that oral and topical administration of saw palmetto has promising results, leading to increases in hair density, hair count, and overall hair quality.”
A recent randomized, placebo-controlled study demonstrated differences in strength between oral and topical saw palmetto. Specifically, they found that the group that took 400 milligrams of saw palmetto daily for four months experienced significantly less hair loss than the group that applied 5 milliliters of saw palmetto oil daily.
However, those who used the topical oil noticed an increase in hair density more than those who took the capsules. Of course, more research is needed to determine which form of supplement is more beneficial for hair growth, Dr. Green says.
iron
Iron has many functions in the body, but its main role is to produce hemoglobin. Hemoglobin is a very important protein in red blood cells that carries oxygen from the lungs to the rest of the body.
“Iron is necessary for proper circulation of oxygen and nutrients to the scalp and hair follicles,” says Dr. Green. “When iron levels are low, the body cannot produce enough hemoglobin to deliver oxygen to the scalp, leading to hair loss and poor hair health.”
Studies have shown that iron deficiency in premenopausal women may contribute to early-onset female pattern hair loss. The good news? This type of hair loss doesn’t seem to be permanent, and experts say that in addition to increasing iron in your diet, you may be able to promote hair growth by taking iron supplements. .
protein
Speaking of nutrition, are you getting enough protein? The satiating macronutrients not only promote strong muscles but also give strength to your hair. “Proteins are broken down into amino acids needed for skin and hair growth,” says Dr. Zeichner.
Some research suggests that inadequate protein and calorie intake can negatively impact hair growth, but the relationship is not fully understood. Vegans and vegetarians may be at a higher risk of not getting enough protein than meat eaters. Therefore, plant-based protein powders (such as pea or soy) may help fill this nutritional gap.
A variety of supplements can help support your scalp and hair. However, when used alone, you may not notice much of a difference. Eating a balanced diet, taking supplements to compensate for deficiencies, and treating the root cause of hair loss are your best bets for growing a healthy mane.
