Whether you’re someone who has recently undergone a FUE hair transplant or someone lucky enough to have a full head of hair all your life, your hair needs to be looked after to prevent healthy growth and for it to stay strong. Supplements like Omega-3, vitamins C and D, and keratin can all boost your scalp health.
Hair loss is something many people around the world suffer from daily, and although it is impossible to reverse this process through diet alone, there are key supplements your hair needs to grow.
Working these into your diet will support the success of your treatment and help you start the journey to thicker, fuller hair! Alongside supporting healthy hair growth and an irritation-free scalp, augmenting your nutrition will also ensure you feel your best.
Disclaimer: The information provided in this article is for general educational purposes only and should not be considered medical advice. Hair loss causes and treatments vary between individuals, and what works for one person may not be suitable for another. Always consult a qualified medical professional or hair loss specialist before starting any treatment, supplement, or lifestyle change related to hair loss or scalp health.
Which Supplements Promote Healthy Hair Growth? Key Takeaways
- Certain supplements can support healthy hair growth, particularly when there is an underlying deficiency. Biotin, iron, zinc, and vitamin D are commonly linked to hair health, as they play a role in keratin production, oxygen delivery to follicles, and normal hair growth cycles.
- Although taking supplements won’t make a dramatic or sudden difference to your hair thickness, it can slow down some of the reasons behind hair loss, or ensure your existing hair looks denser and shinier.
- Some supplements aren’t compatible with certain lifestyles, medications, or health conditions, and if you’re unsure, it’s advisable to speak with your GP before you make any changes to your diet.
How Much Difference Can Supplements Make to My Hair Growth?
Patients with hereditary hair loss are less likely to recognise significant changes in their hair, even when taking high-quality supplements. That’s because this type of hair loss isn’t always directly linked to the health or nutrition of the person.
However, those with nutritional deficiencies or high levels of stress that are prompting or worsening hair loss could see a more meaningful change in how fast hair sheds, how quickly follicles enter new growth phases, and how their hair looks overall.
Director of Surgical Services with KSL Clinic, Dr Matee, says, ‘Taking supplements isn’t a magic fix, but if there are lifestyle factors influencing the speed of hair loss, or making thinning more notable, it’s always worthwhile making some changes.
Healthy scalp tissue, stronger hair, and a resilient immune system can all keep some causes of hair loss at bay or ensure that genetic pattern hair loss doesn’t progress as fast as it could.’
Eating a well-balanced diet, avoiding smoking, using nourishing products, and, ideally, washing your hair in soft water, and being gentle with hair brushing and styling might all be beneficial alongside supplements or a more diverse nutritional intake.
So which Supplements can promote healthy hair growth?
1. Proteins such as Keratin
You’ve probably heard of keratin while looking into ways to keep your hair looking happy and healthy. Keratin is a protein that helps hair grow, so ensuring you have a protein-packed diet is important if you are looking to support your hair’s regrowth.
Foods such as fish, chicken, beans, and eggs are rich in protein.
2. Oily Omega-3
For some people, it’s not just about how thick or full their hair looks – it’s also about the shine. Everyone wants to have a healthy shine to their hair, and omega-3 is a great way to get it, as well as keeping your scalp flake-free, too!
Omega-3 fatty acids hydrate the hair and scalp, giving it a luscious shine. Oily fish such as salmon can help raise omega-3 levels in your body, as can cod liver oil supplements, which can be taken daily.
Researchers found that supplementing their diet with antioxidants and omega-3 and 6 fatty acids resulted in a 89.9% reduction in hair loss over six months, with 86.1% showing improved follicle thickness and 87.3% having denser hair overall. [1]
3. Vitamin C
We all know how great vitamin C is for our health as a whole, but did you know that it can help your hair stay healthy, too? As vitamin C aids the body with collagen production, it’s important for the strength of your hair, as well as keeping your scalp healthy.
Try adding more oranges and strawberries to your diet to boost your vitamin C intake.
Vitamin C also has other benefits and can improve the way our bodies synthesise collagen – something that’s just as important in supporting healthy hair growth. [2]
What About Vitamin D?
According to a 2012 study in Stem Cells Translational Medicine, vitamin D is crucial for helping new follicles grow and mature, meaning more hair can grow. It also found that vitamin D can potentially wake dormant follicles, reducing the number of areas affected by hair loss.
To increase your vitamin D intake, simply spend more time outside when it is sunny. Standing out in the sun and letting your skin absorb the sun’s rays will help boost your vitamin D levels.
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Which Supplements Might Support Healthier Hair?
If you’re in a hurry or want a cheat sheet to keep with you, the list below summarises the four supplements most often thought to help with hair health, alongside some other useful vitamins and minerals that can promote stronger hair.
| Supplement | How to Improve Your Intake |
| Keratin | Eat more nutrient-rich foods that your body can turn into keratin, including eggs, leafy greens, dark chocolate, salmon, and sweet potatoes. |
| Omega-3 | Consume oily fish or an omega-3 supplement. |
| Vitamin C | Focus on bright, colourful fruits and vegetables, like berries, citrus fruits, kiwis and broccoli. |
| Vitamin D | Aim to spend some time in natural sunlight every day, use a vitamin D supplement or eat more cheese, fatty fish and egg yolks. |
| Biotin / Vitamin B7 | Add egg yolks, fatty fish, seeds, broccoli and spinach to your diet. |
| Iron | Ensure you’re eating enough Vitamin C and add red meat, poultry, fish and eggs to your meal plans. |
| Zinc | Concentrate on eating high-absorption foods like shellfish, dairy and eggs, or plant-based alternatives like whole grains and legumes. |
| Vitamin E | Cook with plant oils, including olive and sunflower oil; eat more avocado, mango, and butternut squash; or choose fortified cereals with a high vitamin E content. |
| Collagen | Pick a high-quality collagen product, such as a powder or gel or eat foods that support collagen production, like chicken and fish skin, lean meats and bone broth. |
How Can I Check if I Need to Change My Nutrition to Improve My Hair?
While supplements can be useful, the only way to know with confidence how best to tackle hair loss, thinning or uneven growth patterns is to consult a professional. That could be a nutritionist who looks at your lifestyle and holistic health, or a hair restoration clinician.
Here at KSL, we’re dedicated to helping you achieve the hair of your dreams. Our team of hair specialists is available to talk you through each of our solutions and help you find the perfect one for you. If you’d like more information on how we can help, feel free to get in touch with us today.
Frequently Asked Questions
How Much Vitamin C Should I Take to Improve My Hair Growth?
All vitamins and supplements will list the recommended daily allowance (RDA) on the packaging, which may depend on the tablet size or the dosage in a vitamin C powder or capsule. It’s advisable to check the dosage and never exceed it, as excessive intake of some supplements can cause side effects.
Which Vitamin Deficiencies Can Cause Hair Loss?
While a vitamin deficiency is rarely the cause of hair loss, a lack of vitamin D can mean hair grows more slowly, and some people are more disposed to conditions like alopecia areata.
How Much Vitamin C Should I Take to Improve My Hair Growth?
All vitamins and supplements will list the recommended daily allowance (RDA) on the packaging, which may depend on the tablet size or the dosage in a vitamin C powder or capsule. It’s advisable to check the dosage and never exceed it, as excessive intake of some supplements can cause side effects.
Which Vitamin Deficiencies Can Cause Hair Loss?
While a vitamin deficiency is rarely the cause of hair loss, a lack of vitamin D can mean hair grows more slowly, and some people are more disposed to conditions like alopecia areata.
