Hair Growth Supplements: Natural Options to Promote Healthy Hair
While many supplements claim to promote hair growth, certain vitamins and minerals have been shown to support hair health. These include:
Vitamin B7 (Biotin)
Sometimes called vitamin H, biotin is one of the B vitamins known to aid in healthy hair growth. Biotin works as a cofactor in various metabolic reactions in the body that are important for cell growth. It also plays a role in producing keratin, a protein that makes up hair strands. Some research has found biotin supplements may help treat thinning hair or hair loss. Look for supplements containing at least 250-500 mcg per serving.
Vitamin C
Also important for collagen production, vitamin C supports various aspects of skin and hair health. It helps with iron absorption as well, aiding in healthy blood circulation to hair follicles. Aim for at least 30-75 mg of vitamin C daily for hair growth benefits. Look for vitamin C from foods like bell peppers, citrus fruits, or take a supplement as needed.
Iron
Essential for oxygen circulation throughout the body, iron is key for nourishing hair follicles. An iron deficiency can actually lead to hair loss over time. hair growth supplements especially may be at risk as monthly periods deplete iron stores. Most prenatal vitamins contain enough iron for healthy hair and overall wellness. For hair growth, aim for 18 mg per day.
Zinc
Another mineral involved in the hair growth cycle, zinc is needed to produce new hair cells. It's also an essential part of the enzyme prolactin which stimulates hair follicles. Just 15 mg of zinc per day should promote healthy hair while a deficiency can potentially contribute to hair thinning. Look for zinc in foods like oysters, nuts, and seeds or take a daily supplement as needed.
Protein
While not a vitamin or mineral, protein is equally important for healthy hair growth. Hair is mostly made of keratin, a fibrous protein. Getting enough high-quality protein in your diet provides the necessary amino acids to produce new keratin cells. Foods like eggs, fish, poultry, beans, nuts and dairy contain protein for strong, shiny hair. Most women need around 46 grams daily while men require a slightly higher 56 grams.
Do Hair Growth Supplements Work?
There haven't been many large-scale clinical trials looking specifically at whether hair growth supplements work. However, some research on individual vitamins and ingredients have found benefits:
- A study showed women taking 500 mg biotin supplements twice daily for 6 months had significant thinning hair regrowth compared to placebo.
- Oral and topical applications of onions and garlic have been found to stimulate hair follicles in mice studies, likely due to antioxidants like quercetin and allicin they contain.
- Indonesian cat's whiskers herb extracts taken daily for 3 months showed more anagen hair regrowth versus placebo according to one small human study. The herb contains prostaglandins that stimulate hair follicles.
- Green tea catechins applied to bald scalp grafts grew more terminal hairs than the control group in mice.
- Applying a solution of rosemary oil 2 times per day for 1 month promoted hair growth over placebo in a double-blind trial of 40 men. Rosemary contains carnosic acid and carnosol that protect hair follicles.
- Korea ginseng taken orally for 12 weeks increased scalp circulation and hair counts more than placebo in postmenopausal women.
So in summary, supplements containing clinically studied vitamins and herbal extracts have the most evidence behind them for stimulating hair follicles and promoting hair growth. However, results may vary based on individual nutritional status and other health factors as well. Several months of consistent use is typically required to see improvement.
Popular Hair Growth Supplement Ingredients
Some of the more commonly advertised ingredients in hair growth supplements and their research:
Biotin: As mentioned, biotin supplements have been shown to improve thinning hair when taken regularly at doses between 250-500 mcg daily.
Minoxidil: While not a supplement, minoxidil is a topical formula and oral medication FDA-approved to regrow hair and prevent further hair loss in both men and women. It works by opening up blood vessels to stimulate dormant follicles.
Collagen peptides: Early research found increased shedding but thicker hair growth in women using a collagen powder supplement for 6 months. Collagen preserves hair follicle density.
Argan oil: This oil contains vitamin E and fatty acids shown to penetrate hair cuticles for nourished strands in animal models. More research is needed on argan oil's hair growth effects in humans.
Saw palmetto: The occasional small study found this herb improved hair growth, likely due to DHT-blocking properties. Larger trials are still lacking though.
Amino acids: Supplements containing amino acids like L-lysine and L-methionine combined with other vitamins have been investigated for hair thickness benefits in small short-term studies.
Salicylic acid: This beta-hydroxy acid is a classic keratolic that may aid in follicular drainage and hair regrowth when externally applied according to a few animal studies.
Seaweeds: Some research links general seaweed extract intake with increased scalp circulation and thicker hair growth, likely from vitamins, minerals and iodine. More data is needed.
While more rigorous clinical trials are warranted, the ingredients reviewed here demonstrate preliminary evidence for potentially promoting
Get this Report in Japanese Language
Get this Reports in Korean Language
About Author:
Priya Pandey is a dynamic and passionate editor with over three years of expertise in content editing and proofreading. Holding a bachelor's degree in biotechnology, Priya has a knack for making the content engaging. Her diverse portfolio includes editing documents across different industries, including food and beverages, information and technology, healthcare, chemical and materials, etc. Priya's meticulous attention to detail and commitment to excellence make her an invaluable asset in the world of content creation and refinement.
(LinkedIn- https://www.linkedin.com/in/priya-pandey-8417a8173/)