Get the Gloss - the best supplements for hair loss
Which are the best vitamins and nutrients for hair growth?
These are the nutrients most commonly prescribed by experts, whom we’ve asked to explain how they can work for you.
Iron: Iron boosts circulation and helps move oxygen to your scalp cells more efficiently, which is thought to be the reason why a lack of it can lead to hair loss. “Supplementing it in the case of a deficiency [which is quite common] has been shown to help with hair growth so I do recommend this,” says consultant dermatologist and hair loss specialist Dr Mia Jing Gao. She cautions supplementing for hair loss is complex and best done under specialist supervision, starting with bringing your ferritin levels back up to an optimal level of about 70 with the help of blood tests and doctor-recommended tablets (see below).
Vitamin D: “Vitamin D can promote keratinisation and production of keratin, which is hair’s main structural protein,” says Jing Gao. Without enough vitamin D in the body, the cells that produce keratin the hair follicles can’t properly facilitate hair growth. Because most people don’t get enough vitamin D through diet or sun exposure, “it’s a supplement I recommend,” says Jing Gao.
Vitamin B12: B vitamins help to create new red blood cells, which transport oxygen and nutrients essential for growing hair to the scalp and follicles. Deficiencies in B6, B7 (biotin), B9 (folate) and B12 are associated with hair loss, but of these, the only vitamin people are commonly deficient in is B12. “This is especially true for those following a vegan diet and of older adults and menopausal women,” says Kingsley, who also says that absorption of B12 from foods can decrease over time. It seems the vitamin is easier to absorb from supplements, so popping this as a pill might not be a bad idea.
Vitamin C: Vitamin C deficiency is quite rare, but because the vitamin helps iron absorption, experts such as Dr Jing Gao recommend supplementing it alongside iron in patients with iron deficiency-related hair loss. Overall, keep your levels up with plenty of fruit and veg because, says Jing Gao, “vitamin C is vital for maintaining the structure of the hair follicle. We know very low vitamin C (which leads to scurvy!) causes hair loss and twisted and fragile 'corkscrew' hairs.” Vitamin C also contributes to the synthesis of collagen, whose amino acids can be used to build keratin.
Which nutrients for hair growth may be overrated?
You may be surprised to hear what our experts have to say about some very popular nutrients and supplements hair growth…
Biotin (vitamin B7): There is no doubt that biotin is very important for healthy hair growth, as it helps metabolise proteins to make the keratin hair is mostly made up of, and also helps create oxygenating red blood cells. But, says Jing Gao, “biotin deficiency is extremely rare in modern society and supplementing it is not likely to be helpful in most healthy people.” Nonetheless, Kingsley feels it may make some sense for those on a very low-protein diet, such as many vegans.
Collagen: “The theory behind collagen supplements is that they contain amino acids which can help towards building keratin and hair growth. Collagen is also found in small amounts in hair shaft, and it is important for the hair follicle as well,” says Jing Gao. “But unfortunately, there is no convincing evidence that collagen supplements actually do benefit hair.”
Keratin: “Although hair is mainly made of keratin, ingesting it does not translate into improved hair growth as it probably won’t survive our digestive system,” says Jing Gao. “Our body naturally makes keratin and the keratins in different parts of our body (e.g., hair, nails, skin) are all very different in structure and function. It is not as simple as eating it to replace lost stores. No good studies have shown that keratin supplements work,” she says.
