Highest effect
Biotin
Vitamin
Impact
Highest effect
Typical dose:1000–5000 mcg / day
Biotin (Vitamin B7) is a cornerstone of hair health due to its role in the body's keratin infrastructure. While true deficiency is rare, supplementation can help improve hair quality, thickness, and strength, especially in individuals with suboptimal levels.
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Iron
Mineral
Impact
Highest effect
Typical dose:18–65 mg / day
Iron is essential for producing hemoglobin, which carries oxygen for the growth and repair of cells, including the cells that stimulate hair growth. Low ferritin (stored iron) levels are strongly correlated with increased hair shedding and correcting this deficiency is one of the most impactful steps for restoring hair density.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:25–100 mcg / day
Vitamin D plays a role in creating new follicles—the tiny pores from which new hairs grow. When the body doesn't have enough, hair growth can be stunted. Deficiency is also linked to alopecia areata, an autoimmune condition that causes patchy hair loss.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is vital for DNA and RNA production, which is required for the normal division of hair follicle cells, leading to healthier hair growth. It also helps balance hormones and keep the oil glands around the follicles working properly. Supplementation can be highly effective for hair loss caused by zinc deficiency.
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High effect
Collagen
Other
Impact
High effect
Typical dose:2500–10000 mg / day
Collagen contains the key amino acids that are the building blocks of keratin. Supplementing with hydrolyzed collagen peptides can also support the dermis layer of the scalp, anchoring the hair follicle and potentially reducing thinning over time. It also acts as an antioxidant to fight follicle damage.
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Keratin
Other
Impact
High effect
Typical dose:250–500 mg / day
Since hair is composed of about 95% keratin, supplementing with a bioavailable form (e.g., solubilized keratin) provides the body with the exact material needed for hair structure. Clinical studies on specific forms have demonstrated a significant reduction in hair shedding and an improvement in hair brightness and strength.
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Lysine
Amino Acid
Impact
High effect
Typical dose:500–1500 mg / day
L-Lysine plays a significant role in hair health by facilitating the absorption of iron and zinc, two critical minerals for hair growth. Studies suggest that adding L-Lysine to an iron supplement can be more effective at reversing shedding in women with low ferritin than taking iron alone.
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Methionine
Amino Acid
Impact
High effect
Typical dose:500–1000 mg / day
As a precursor to Cysteine, Methionine is a critical building block for keratin, the primary protein in hair. It supplies the sulfur necessary for strong disulfide bonds within the hair shaft, contributing to hair thickness and resilience against breakage.
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Vitamin C
Vitamin
Impact
High effect
Typical dose:250–1000 mg / day
Vitamin C is an essential cofactor in the production of collagen, which strengthens hair shafts and follicles. As a potent antioxidant, it helps protect against free radical damage that can age follicles and block growth. It also significantly improves the absorption of non-heme iron from plant-based sources.
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Moderate effect
Copper
Mineral
Impact
Moderate effect
Copper is a cofactor for enzymes involved in cross-linking collagen for hair follicle strength and producing melanin for hair color. While important, deficiency is uncommon and it must be carefully balanced with zinc intake, making it a supportive rather than a primary supplement for most people.
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Folate
Vitamin
Impact
Moderate effect
Folate (Vitamin B9) is vital for DNA synthesis and repair, processes fundamental to the rapid cell division that occurs in hair follicles during their growth phase. It works alongside Vitamin B12 and iron to prevent anemia-related hair loss. A deficiency can directly impair hair growth.
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Horsetail
Botanical
Impact
Moderate effect
Typical dose:300–500 mg / day
Horsetail is a rich plant-based source of silica (silicon dioxide). Silicon is a trace mineral that is incorporated into the hair shaft, contributing to its structural integrity and elasticity. This makes it a good supportive ingredient for improving hair quality and reducing breakage, rather than being effective only in specific situations.
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Niacin
Vitamin
Impact
Moderate effect
Niacin (Vitamin B3) promotes vasodilation, which widens blood vessels and improves circulation. Enhanced blood flow to the scalp ensures that hair follicles receive a richer supply of oxygen and essential nutrients, which is vital for robust hair growth and strength.
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Omega-3
Fatty Acid
Impact
Moderate effect
Typical dose:1000–2000 mg / day
Omega-3 fatty acids, like EPA and DHA, have potent anti-inflammatory properties. By reducing inflammation at the scalp and follicle level, they help create a healthier environment for hair growth. While supportive, the effect is less direct than that of primary building blocks or correcting a major deficiency.
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Selenium
Mineral
Impact
Moderate effect
Typical dose:55–200 mcg / day
Selenium contributes to antioxidant enzymes that protect hair follicles from damage. It is involved in the hair production process, and deficiency can lead to sparse hair growth. Its role is important but supportive, and proper dosing is critical as excess selenium can cause hair loss.
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Silicon
Mineral
Impact
Moderate effect
Silicon is a trace mineral concentrated in connective tissues. It plays a structural role in forming collagen and is integrated into the hair shaft, contributing to its tensile strength, thickness, and elasticity. Supplementing directly with a bioavailable form of silicon can help improve hair quality and reduce breakage.
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Vitamin B12
Vitamin
Impact
Moderate effect
Vitamin B12 is essential for the formation of red blood cells, which carry oxygen to all body tissues, including hair follicles. A deficiency can lead to anemia and subsequent hair loss (telogen effluvium), making it a key nutrient for maintaining a healthy hair growth cycle.
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Vitamin E
Vitamin
Impact
Moderate effect
Typical dose:100–400 IU / day
Oxidative stress can damage hair follicle cells and contribute to alopecia. Vitamin E's powerful antioxidant properties help neutralize free radicals on the scalp. Research suggests it supports hair growth by improving blood circulation and overall follicle health, making it a valuable supportive nutrient.
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Situational effect
Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
High levels of the stress hormone cortisol can push a large number of hair follicles into a resting (telogen) phase, leading to diffuse shedding. As an adaptogen, Ashwagandha helps the body manage stress and has been shown to reduce cortisol levels, thereby helping to interrupt the cycle of stress-induced hair loss.
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Astaxanthin
Other
Impact
Situational effect
Astaxanthin is a powerful carotenoid antioxidant that can help mitigate oxidative stress, a factor that can contribute to hair follicle aging and damage. Some research also suggests it may act as a mild 5-alpha-reductase inhibitor, similar to Saw Palmetto, potentially reducing DHT levels linked to androgenetic alopecia.
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Iodine
Mineral
Impact
Situational effect
The thyroid gland requires iodine to produce hormones T3 and T4, which directly regulate the hair growth cycle. A deficiency can lead to hypothyroidism, a well-established cause of diffuse hair loss. Supplementation is critical for individuals with deficiency or related thyroid issues.
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Saw Palmetto
Botanical
Impact
Situational effect
Typical dose:160–320 mg / day
Saw Palmetto is thought to inhibit the enzyme 5-alpha-reductase, which converts testosterone to dihydrotestosterone (DHT). DHT is the primary hormone responsible for shrinking hair follicles and causing male and female pattern baldness. This makes it an excellent choice for this specific type of hair loss.
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Vitamin A
Vitamin
Impact
Situational effect
Vitamin A plays a crucial role in cell growth, including hair, the fastest-growing tissue in the human body. It also aids skin glands in making sebum, an oily substance that moisturizes the scalp and keeps hair healthy. However, both deficiency and excess can cause hair loss, so proper dosage is critical.
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Limited evidence
Hyaluronic Acid
Other
Impact
Limited evidence
Hyaluronic Acid is a powerful humectant that supports skin hydration. When taken orally, it may provide some benefit to scalp moisture. However, the direct clinical evidence for oral HA significantly impacting hair growth, thickness, or shedding is limited compared to other nutrients.
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