Do Hair Growth Supplements Actually Work?

If you’re losing hair, you won’t have to look far for a supplement that promises to fix it. Gummies, hair vitamins and blends labelled “clinically proven” are everywhere, and they’re much easier to get than a doctor’s appointment. However, do they actually work or is it just clever marketing? As with most things, the honest answer is it depends. Supplements can reliably help improve hair growth but for conditions like pattern hair loss, they are not a substitute for the established treatments. In this article, we look at the main types of hair supplements, which are worth your money and the best way to use them.

What Supplements Can & Can’t Do for Hair Loss

Supplements can address hair loss if the cause of it is nutritional deficiency. Hair follicles contain some of the fastest-dividing cells in your body. This makes them sensitive to what you eat, and a real deficiency can push follicles into a resting state and trigger excess shedding. Correct the deficiency and the shedding usually settles.

However, the most common cause of hair loss by far is male and female pattern hair loss (aka androgenetic alopecia). This is genetic and hormonal. The main driver is DHT acting on the follicle and not anything missing from your diet. That’s why no hair gummy can fix it. However, supplements can help support hair health if there is a nutritional deficiency alongside androgenetic alopecia.

Which Vitamin & Mineral Supplements Are Beneficial for Hair?

There are a number of vitamin deficiencies that cause hair loss and all of them show up on a simple blood test. The following are worth correcting if you’re experiencing hair shedding or other symptoms:

• Iron: Low iron stores are a recognised contributor to shedding, especially in women. A 2019 review by Almohanna found that correcting a proven deficiency can restore the hair cycle. Taking iron without a blood test isn’t wise though, as excess iron causes its own problems.
• Vitamin D: Low levels are common in the UK and there is a link between deficiency and several types of hair loss. The NHS advises everyone to consider a supplement in autumn and winter anyway. However, beyond correcting a low level, there’s no evidence that more vitamin D grows more hair.
• Zinc: True deficiency causes hair loss but it’s rare on a normal diet. Supplementing only makes sense if a test confirms you’re low.
• Biotin: The most marketed and the least justified. Biotin deficiency does cause hair loss, but it’s rare. In everyone else, there’s no evidence that biotin supplements promote hair growth. Biotin can also interfere with blood tests, including thyroid and some heart tests, so always tell your doctor if you take it.

One more caution before you reach for a vitamin or mineral supplement. More is not always better with micronutrients. For example, an excess of some like like vitamin A, cause hair loss in excess as well as in deficiency.

Do “Natural DHT” Blockers like Saw Palmetto Work?

This is where marketing runs ahead of the evidence. Saw palmetto is the best studied of the natural DHT blockers. It partially blocks the enzyme that converts testosterone into DHT, so in theory it works like a weaker version of the prescription medicines. A 2012 two-year study put that theory to the test in 100 men. Hair improved in 38% of those taking saw palmetto versus 68% of those taking finasteride, and the saw palmetto gains were mainly at the crown. That gap sums up this category fairly well. Pumpkin seed oil tells a similar story, with smaller studies and weaker data.

Creatine sits at the other end of this conversation. It’s often accused of raising DHT and causing hair loss, and the evidence for creatine causing hair loss is weak too. So be aware that supplement claims run ahead of the science in both directions.

What About Collagen, Marine Blends & Branded Hair Supplements?

Whilst there is evidence, like with a lot of supplements, it is either thin, small-scale or both. Here’s what we know on the current data:

• Collagen: Hair is made of keratin, not collagen. There are no good trials showing that collagen supplements regrow hair. In fact, a review of the field concluded that marketing claims run well beyond the published evidence. The better collagen data is for skin but it just isn’t there for hair at the moment.
• Viviscal: This marine protein blend does have some research behind it. A 2015 placebo-controlled study of 60 women found more terminal hairs and less shedding after 90 days. However, the trials were funded by the manufacturer and enrolled women with self-perceived thinning rather than diagnosed with hair loss. It doesn’t mean its worthless but it is important to always be a ware of limitations of any scientific studies.
• Nutrafol: This is probably the most famous and popular of all the branded hair supplements. Again, there isn’t a lot of big data here but a 2018 study by Ablon followed 40 women with self-perceived thinning for 6 months and found more terminal and vellus hairs than placebo. Whilst these results are supportive of Nutrafol, the study was was small and industry funded.

It is worth pointing out that these small positive trials are more than most supplements can offer. Just be aware of the limitations especially since they have not been tested on people formally diagnosed female pattern hair loss or its male equivalent.

When do Hair Supplements Make Sense?

Whilst it seems tempting to grab supplements, they are expensive and don’t work for every one. If you want to make the most out of them, supplements make most sense in the following situations:

• You have a proven deficiency: ask your doctor for blood tests if you’re shedding more than usual. If something is low, correct it properly and give it a few months, since hair responds slowly.
• Your diet is genuinely restricted: very low calorie diets, crash diets, GLP-1s and some restrictive eating patterns can starve follicles of protein and micronutrients. Fixing the diet is crucial as it won’t be just affecting your hair loss but a supplement can help bridge the gap.
• As a supporting act: if you have pattern hair loss, a supplement can help support healthier growth alongside a proper hair loss treatment.

The situation to avoid is the one we see most often. Pattern hair loss is progressive. Follicles shrink gradually and the longer they shrink, the harder they are to rescue. Every month spent on gummies is a month of progression. The treatments with real evidence behind them are actives like minoxidil and finasteride. Whilst hair loss isn’t covered y teh NHS, in the UK you can access treatments through in-person clinics and online hair loss services.

So, do hair growth supplements actually work? Only in a narrow sense. If a blood test shows you’re deficient, correcting it can genuinely restore your hair and that’s worth doing properly. Unfortunately, for everything else the evidence ranges from modest to missing, and no supplement rivals the licensed treatments for pattern hair loss. Much like hair loss shampoos, the marketing runs a long way ahead of the science. The sensible order is simple. Test first, correct what’s low and treat the underlying cause directly. If your hair is thinning and you don’t know why, it’s best to seek medical advice. A doctor can identify the cause and recommend treatments that are proven to work.

At City Skin Clinic, we don’t sell supplements or vitamins. We do however offer personalised topical hair loss treatments. Through our virtual clinic, our doctors design custom hair loss treatments for men and women using prescription-strength actives like minoxidil, finasteride, dutasteride, spironolactone and melatonin where appropriate. To get started, book a virtual video consultation or use our online consultation form. The journey towards great hair starts here.

This article is intended for general informational purposes only and is not a substitute for medical advice, diagnosis or treatment. Always consult a qualified medical professional with any concerns about your hair or treatment options.