Dreaming of thick, healthy hair? Finding the right hair-growth supplement could be a step towards achieving that goal.
Many of us desire voluminous hair, but factors like genetics, stress, medical conditions such as hypothyroidism, and medication side effects can make it challenging to attain our desired look. In pursuit of better hair, some turn to hair-growth supplements.
But do these supplements really deliver on their promises of lush locks, or are they just another product to disregard? We consulted experts to get to the bottom of it.
What Exactly Are Hair-Growth Supplements?
Hair-growth supplements don’t have an official definition. Typically, they contain ingredients believed to promote hair growth, such as various nutrients or botanicals. These supplements cater to different groups, including those dealing with postpartum hair loss or partial alopecia.
What Vitamins Promote Hair Growth?
Several factors contribute to hair growth and health, from genetics to nutrition to stress levels. Studies suggest that a lack of key vitamins and minerals essential for cell growth and function could lead to hair loss.
According to Michele Green, M.D., a cosmetic dermatologist in New York, vitamins are crucial for maintaining healthy hair and may help prevent shedding and thinning. She highlights several key vitamins:
Vitamin B
B vitamins, including biotin (B7) and B12, are vital for metabolism and nervous system function, which directly impact hair health. These vitamins can be obtained from a balanced diet rich in whole grains, meat, fish, eggs, nuts, and avocados.
Biotin (Vitamin B7)
Biotin is renowned for its hair growth benefits, as it supports red blood cell production, ensuring oxygen and nutrients reach the scalp and hair follicles. It also contributes to keratin production, a key component of hair.
While most people get sufficient biotin from their diet, good sources include milk, eggs, bananas, salmon, sweet potatoes, and almonds. However, if you believe you need more, consult your doctor, as many biotin supplements exceed the recommended daily intake for hair, skin, and nails.
Vitamin C
Not just a boost for your immune system, vitamin C can also strengthen your hair. Dr. Green explains that this powerful antioxidant is crucial for healthy hair growth. “Vitamin C improves blood circulation throughout your body, including your scalp,” she says.
“Better circulation means more stimulation to your hair follicles, which can encourage hair growth.
Iron
Surprisingly, iron plays a significant role in hair growth too. Research published in the Journal of Korean Medical Science suggests that iron deficiencies may contribute to hair loss in women.
Iron helps boost circulation and improves oxygen delivery to your cells, which supports hair growth. “Without enough iron, your body can’t produce adequate hemoglobin, leading to decreased oxygen delivery to your scalp and potential hair loss,” Dr. Green explains.
To increase your iron intake, Dr. Green recommends consuming iron-rich foods like clams, red meat, spinach, and lentils. If you’re at risk of iron deficiency, consider consulting your doctor about adding an iron supplement to your routine.
Keratin
Keratin, a protein found in hair, skin, and nails, is naturally produced by the body. While many supplements claim to boost hair growth, Dr. Green suggests getting keratin naturally through your diet. “Eating protein-rich foods like eggs, beans, fish, and meats is a better way to ‘supplement’ keratin,” she advises.
“There’s limited evidence supporting the effectiveness of keratin supplements, and excessive intake can lead to harmful protein buildup in the body.
Vitamin D
Not getting enough vitamin D can cause hair loss. Vitamin D is processed in the skin by keratinocytes, which are cells that produce keratin. When you don’t have enough of this vitamin, these cells have a hard time helping hair grow, which can result in hair shedding and loss.
Zinc
Although the body only needs zinc in small amounts, it plays a crucial role in cell growth and DNA formation. “Low zinc levels have been linked to hair loss and slow wound healing,” notes Dr. Green. She suggests incorporating zinc-rich foods like meat, beans, nuts, and seeds into your diet.
If you’re experiencing hair loss, consider discussing a zinc supplement with your doctor. A study found that alopecia patients with low zinc levels may benefit from supplementation.
Vitamin A
While vitamin A may promote hair growth, excessive intake can lead to hair loss. Dr. Green explains that vitamin A includes various compounds like retinol and carotenoids, which can activate hair follicle stem cells.
However, over-supplementation has been linked to hair loss. Vitamin A deficiency is rare in the U.S., so unless you have evidence of deficiency, there’s no need for supplementation. Focus on consuming vitamin A-rich foods such as leafy greens, orange vegetables, and squash.
Other Natural Methods to Boost Hair Growth
In addition to vitamins and minerals, there are other natural remedies that can enhance hair health, according to Dr. Green. Oils like rosemary and coconut oil, for instance, have been shown to promote hair growth.
A study discovered that regular use of rosemary oil over a few months resulted in increased hair count. Another study compared coconut oil to mineral oil and sunflower oil, revealing that coconut oil was the only one to reduce protein loss in both undamaged and damaged hair when used before and after washing.
Do Hair Growth Vitamins Really Work?
While certain vitamins and supplements can improve hair growth and health in individuals with nutritional deficiencies, their effectiveness in those without such deficiencies is still unclear.
Research indicates that deficiencies in nutrients like zinc, iron, and vitamin D are associated with hair loss. However, more studies are needed to determine how effective hair growth supplements are for individuals without these deficiencies.
Can a Dermatologist Help with Hair Growth?
Absolutely, a dermatologist can assist with hair growth and address hair loss concerns. If you’re experiencing sudden hair loss without an apparent cause, scalp discomfort, or other accompanying symptoms, seeing a doctor is crucial.
Even if you’re not experiencing additional symptoms, consulting a dermatologist is wise. They can conduct a comprehensive blood test to check for any vitamin deficiencies that might contribute to hair loss or slow growth.
Based on factors like your age, gender, and overall health, they can suggest appropriate treatments, including prescription options, as well as in-office procedures like PRP therapy.
How to Choose the Best Vitamins for Hair Growth
Before selecting hair growth vitamins, consult your doctor to discuss your specific hair loss concerns.
After assessing your health status, they can recommend ways to enhance your hair growth journey, such as addressing any nutrient deficiencies, starting topical minoxidil, or prescribing oral medications.
If you’ve already purchased vitamins or supplements, bring them to your doctor’s appointment for review. They can evaluate the ingredients and determine how they may benefit or affect your health and hair growth.
Final Thoughts:
Hair growth vitamins shouldn’t be relied upon as a miracle solution for longer hair growth. Genetics, hormones, and age primarily dictate hair length. Moreover, vitamins and supplements are not FDA-regulated, allowing brands considerable leeway in formulations and marketing claims.
Therefore, it’s essential to consult your doctor before investing in vitamins and develop a personalized plan to achieve healthier hair growth.
Frequently Asked Questions (FAQs)
1. Do supplements and vitamins help thicken hair?
Some nutrients like omega-3s and antioxidants may contribute to thicker hair, according to research.
2. Can you speed up hair growth?
Promoting hair growth is possible by maintaining a nutrient-rich diet, particularly with zinc and iron. The American Academy of Dermatology suggests practices like shampooing only the scalp, using conditioner after each wash, and allowing hair to air dry.
3. What vitamin deficiency leads to hair loss?
Deficiencies in biotin, iron, and zinc are associated with hair loss. Taking Inadequate protein may also contribute to the hair loss.
4. Is biotin effective for hair growth?
Biotin supplements may aid hair growth in individuals with biotin deficiencies. However, further research is needed to determine their effectiveness for promoting hair growth in healthy individuals.
5. How do you use rosemary oil for hair growth?
Research suggests that rosemary oil can reduce hair loss and stimulate growth similarly to 2% minoxidil (like Rogaine). You can apply rosemary oil directly to the scalp through massage or add it to your shampoo.
