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
Recommended
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.