Best Supplements for Hair Growth
Hair health depends on adequate protein, micronutrients (especially iron and biotin), hormonal balance, and scalp blood flow. Address deficiencies first, then optimise growth factors.
Top 5 Recommended Supplements
Biotin
5,000mcgCofactor for keratin synthesis. Benefits most pronounced in deficiency states. Stop 3 days before blood tests (interferes with assays)
Buy on Amazon →Iron (test first)
18-36mg bisglycinateFerritin below 40 ng/mL is associated with hair loss. The most common correctable cause of hair thinning, especially in women
Buy on Amazon →Collagen Peptides
10gProvides proline and glycine for keratin production. Supports the dermal layer where hair follicles are anchored
Buy on Amazon →Saw Palmetto
320mgInhibits 5-alpha reductase, reducing DHT which miniaturises hair follicles in androgenetic alopecia. Milder than finasteride
Buy on Amazon →Zinc
15mgEssential for hair cell division. Deficiency causes telogen effluvium (diffuse hair shedding). Common in restrictive diets
Buy on Amazon →Sample Daily Stack
Morning: Biotin (5,000mcg) + Collagen (10g) + Zinc (15mg) with breakfast
With food: Iron (if ferritin <40) + Vitamin C (for absorption)
Evening: Saw Palmetto (320mg) with dinner
Lifestyle Tips
Check ferritin, thyroid, vitamin D, and zinc levels — treat deficiencies first
Scalp massage (5 min daily) increases blood flow to follicles
Reduce heat styling and harsh chemical treatments
Address stress — telogen effluvium from stress occurs 2-3 months after the event
Be patient — hair grows ~1cm per month. Allow 3-6 months to see supplement benefits
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Try Huel →This information is for educational purposes only and does not constitute medical advice. Supplement recommendations are based on published research but individual needs vary. Always consult a qualified healthcare professional before starting any supplement regimen. Amazon links are affiliate links.