The hair supplement market is full of pretty packaging and weak evidence. Biotin is everywhere, but it only helps if you're actually deficient (most people aren't). Real hair support starts with ruling out deficiencies and addressing root causes.
Address Deficiencies First
Iron deficiency is one of the most common causes of hair loss, especially in women. Your hair follicles are sensitive to iron levels even before you're technically anemic. Get ferritin tested. Should be at least 50-70 ng/mL for optimal hair growth.
Zinc is critical for hair tissue growth and repair. It keeps the oil glands around follicles working properly. Deficiency causes hair loss. But too much zinc is also a problem and can actually cause hair loss. Balance matters.
Low vitamin D is linked to alopecia. Hair follicles have vitamin D receptors. Many people are deficient, especially in winter or with limited sun exposure. Worth testing and correcting.
Additional Support
Collagen provides amino acids (especially proline) that hair is made from. A few studies show improvements in hair thickness. Not magic, but reasonable support. Marine collagen may be slightly better absorbed.
Here's the truth about biotin: it only helps if you're actually deficient. Most people get plenty from food. True deficiency is rare. The marketing has far outpaced the science here.
May block DHT, the hormone behind pattern baldness. Limited but promising research for hair. Works differently than deficiency supplements. Might help with hormone-related hair loss.
Beyond Supplements
- •Hair loss has many causes: hormones, stress, thyroid issues, autoimmune conditions
- •Get blood work done. Test iron/ferritin, vitamin D, thyroid, zinc.
- •Protein intake matters. Hair is made of protein.
- •Chronic stress triggers telogen effluvium (temporary shedding)
- •Most hair supplements need 3-6 months to show results. Hair grows slowly.
Note: Sudden or patchy hair loss should be evaluated by a dermatologist. These supplements support growth but don't treat medical conditions.