What Actually Works for Hair Loss?
Hair supplements are a massive category of mostly false hope. Genetics determine 90% of hair loss. But if deficiencies are the cause or you want to optimize, here's what evidence supports.
TL;DR
Best evidence: Fix deficiencies first (iron, D, biotin if actually deficient). Moderate evidence: Saw palmetto (DHT blocking), Collagen (hair structure). Limited evidence: Biotin (if not deficient), most "hair vitamins." Doesn't work: Random hair growth blends.
Strong Evidence (Fix Deficiencies First)
Iron deficiency is a common cause of hair shedding in women
Note: GET TESTED. Don't supplement iron without confirming deficiency.
Low D linked to alopecia. Correcting deficiency may help.
Note: Test your levels. Low D is common.
Biotin deficiency causes hair loss. Rare but real.
Note: True deficiency is rare. Most people get enough from food.
Moderate Evidence
Blocks DHT (like finasteride, but weaker)
Note: Weaker than medication but fewer side effects.
Provides amino acids for hair structure
Note: Hair is made of keratin, but collagen may support.
One study showed 40% increase in hair count
Note: Only one study. Promising but limited.
Limited/No Evidence
No benefit if you're not actually deficient
Note: The most over-marketed hair supplement. Usually useless.
Theoretical sulfur donation. Weak evidence.
Note: Plausible mechanism, minimal research.
Doesn't Work
Usually underdosed biotin and random vitamins
Note: Can't fight genetics with a multivitamin.
No evidence for hair growth if not deficient
Note: Marketed for hair. Doesn't deliver.
Real Talk
Most hair loss is androgenetic (genetic). No supplement reverses genetic balding. If deficiencies are causing hair shedding, fixing them helps. If it's pattern baldness, supplements are weak compared to minoxidil and finasteride. Manage expectations.
What Else Actually Helps
- Minoxidil (topical). actually proven to regrow hair
- Finasteride (prescription). most effective for male pattern baldness
- Reduce stress. telogen effluvium is real
- Check thyroid. thyroid issues cause hair loss
- Don't over-style. heat and tension damage hair
The Bottom Line
Test for deficiencies first. If deficient in iron, D, or biotin, fix that. For genetic hair loss, supplements are weak. Saw palmetto is the best natural DHT blocker but much weaker than medication.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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