Hair Supplements (Oral):
- Biotin, a B vitamin, is essential for keratin production and regulating hair follicle cell growth.
- Recommended dosage: Take around 3000 to 5000 mcg of biotin per day through supplements.
- Benefits: Studies suggest that biotin supplementation may reduce hair shedding and promote thicker hair.
2. Vitamin D:
- Vitamin D deficiency has been linked to hair loss and poor hair follicle function.
- Recommended dosage: Aim for 2000 to 5000 IU of vitamin D per day through supplements or diet.
- Benefits: Adequate vitamin D levels can support healthy hair growth and maintain hair follicle health.
- Zinc deficiency can lead to temporary hair loss.
- Recommended dosage: Take around 15 mg of zinc per day through supplements or zinc-rich foods.
- Benefits: Adequate zinc intake promotes healthy sebum production and may help stimulate hair growth.
4. Amino acids:
- Amino acids, such as L-lysine and L-arginine, are important for protein synthesis, which affects hair growth.
- Recommended dosage: Supplement with around 500 to 1000 mg of each amino acid per day.
- Benefits: These amino acids can stimulate hair growth and minimize hair shedding by promoting keratin formation in hair follicles.
- Low iron levels are associated with various forms of hair loss.
- Recommended dosage: Maintain adequate iron stores through diet or take up to 18 to 27 mg of iron supplements per day for deficient individuals.
- Benefits: Sufficient iron levels improve blood flow to the scalp, supporting hair regrowth.
6. Saw palmetto extract:
- Saw palmetto may inhibit the enzyme that converts testosterone into DHT, which is associated with hair loss.
- Recommended dosage: Take around 320 mg of saw palmetto extract per day.
- Benefits: Saw palmetto may potentially help with hair growth, although further research is needed.
7. Marine collagen:
- Collagen is a protein important for hair, skin, and nail health.
- Recommended dosage: Take 1-2 grams of marine collagen per day.
- Benefits: Marine collagen provides specific amino acids that support hair growth and thickness.
8. Omega-3 fatty acids:
- Omega-3 fatty acids have anti-inflammatory properties and may improve hair density.
- Recommended dosage: Aim for 250-500 mg of combined EPA and DHA per day.
- Benefits: Omega-3 fatty acids may help reduce hair loss and promote healthy hair growth.
9. Vitamin E:
- Vitamin E is an antioxidant that supports scalp health and blood circulation.
- Recommended dosage: Take 400-800 IU of vitamin E per day.
- Benefits: Vitamin E may promote scalp health and potentially aid in hair growth.
- Selenium is a trace mineral that supports hair growth.
- Recommended dosage: Do not exceed the recommended daily intake of 55 mcg for adults.
- Benefits: Adequate selenium levels may promote healthy hair growth, but excessive intake can be harmful.
11. Amino acids:
- Amino acids, such as L-lysine and L-arginine, are important for protein synthesis and hair growth.
- Recommended dosage: Supplement with around 500 to 1000 mg of each amino acid per day.
12. Pumpkin seed oil:
- Pumpkin seed oil contains phytosterols, which may help block DHT production.
- Recommended dosage: Take 1000 to 2000 mg of pumpkin seed oil per day
- Benefits: Some studies suggest that pumpkin seed oil may promote hair growth and thickness.
13. Horsetail extract:
- Horsetail extract is rich in silica, a mineral that supports hair strength and elasticity.
- Recommended dosage: Follow the product instructions for horsetail extract supplements.
- Benefits: Silica in horsetail extract may help improve hair texture and reduce hair breakage.
14. Vitamin C:
- Vitamin C is an antioxidant that supports collagen production and iron absorption.
- Recommended dosage: Aim for 500 to 1000 mg of vitamin C per day.
- Benefits: Vitamin C helps maintain scalp health and supports the absorption of iron, which is essential for hair growth.
- Niacin, also known as vitamin B3, improves blood flow and nutrient delivery to the hair follicles.
- Recommended dosage: Take the recommended daily allowance of niacin, which is 16 mg for men and 14 mg for women.
- Benefits: Adequate niacin levels can promote scalp health and potentially enhance hair growth.
- Probiotics help maintain a healthy gut microbiome, which can impact nutrient absorption and inflammation.
- Recommended dosage: Follow the product instructions for probiotic supplements.
- Benefits: A balanced gut microbiome supports overall health, including hair follicle health.
- MSM is an organic form of sulfur that helps make collagen and keratin for hair growth.
- Recommended dosage: 500mg – 3000mg per day.
- Benefits: Early research suggests MSM supplements may reduce inflammation, promote blood flow to hair follicles, and stimulate hair growth.
18. Grapeseed Extract:
- Grapeseed extract contains beneficial proanthocyanidins that can strengthen hair follicles and reduce DHT.
- Recommended dosage: 50-200mg per day of a standardized grapeseed extract.
- Benefits: Grapeseed extract can potentially promote hair growth by improving microcirculation and inhibiting 5-alpha reductase (which creates DHT).
19. Follow a Healthy Diet:
- A balanced diet with plenty of protein, zinc-rich foods, vitamins, and antioxidants naturally supports hair follicle health from within.
- Foods to Eat More Of: Eggs, nuts, fatty fish, leafy greens, berries, citrus fruits.
- Foods to Limit: Refined carbs, trans fats, excessive sugar, and alcohol.
20. Minimize Stress:
- Chronic stress can aggravate hair loss by increasing DHT, inflammation, and oxidative stress on hair follicles.
- Strategies to Consider: Practicing relaxation techniques, meditation, yoga, and exercise can help reduce cortisol to promote hair growth.
21. Improve Gut Health:
- An imbalanced microbiome has been linked to hair loss and scalp inflammation.
- Actions to Take: Taking a multistrain probiotic and eating more prebiotic foods may optimize gut bacteria to support hair growth.
Hair Growth Supplements (Topical):
1. Rosemary oil:
- Rosemary contains compounds that may improve scalp circulation and decrease inflammation.
- The improved blood flow can deliver more nutrients and oxygen to hair follicles, potentially promoting hair growth.
- Studies show rosemary oil may help reduce DHT levels that contribute to hair loss.
- How to use: Apply topically to the scalp or use hair products containing rosemary oil.
2. Castor oil:
- Castor oil contains ricinoleic acid that inhibits the enzyme 5-alpha reductase responsible for converting testosterone to DHT.
- DHT is a hormone linked to various forms of hair loss.
- By reducing DHT production in the scalp, castor oil could theoretically promote hair growth.
- How to use: Apply directly to the scalp and massage it in.
3. Essential oils (lavender, peppermint, cedarwood):
- have anti-inflammatory and antioxidant properties when diluted and applied to the scalp.
- Inflammation and oxidative stress are associated with hair loss. Reducing these factors may support hair follicle health and regeneration.
- How to use: Dilute with a carrier oil and apply to the scalp or use in hair care products.
- Minoxidil is a clinically proven treatment for pattern hair loss as it dilates blood vessels to increase blood flow to hair follicles.
- The improved nutrition and oxygen delivery helps stimulate hair growth and inhibit hair loss in androgenetic alopecia.
- How to use: Apply directly to the scalp as directed by a healthcare professional.
Overall, while more studies are needed on many of these topical growth aids, they show promise based on their potentially beneficial effects on factors linked to hair loss like scalp circulation, inflammation and hormone regulation. Continued monitoring for safety and effectiveness is still advised.
Homeopathic Hair Supplements
Believed to strengthen hair and nails and improve hair growth
- Silicea is made from silica, which helps build collagen and strengthen hair shafts.
- There is no clear evidence that Silicea in homeopathic doses provides benefits for hair growth beyond placebo.
- As an alkalizing agent, silica may help balance pH and support hair follicle health. But studies are limited.
2. Thuja Occidentalis:
Suggested for hair loss cause by dandruff or fungal infections of the scalp
- Thuja is suggested for fungal infections due to its antimicrobial properties and ability to boost immunity.
- However, there is no clinical research confirming the effectiveness of Thuja in treating scalp fungal infections or related hair loss.
3. Lycopodium Clavatum:
Sometimes recommended for hair loss accompanied by premature graying
- Lycopodium’s use for premature graying is based on traditional claims, not clinical research.
- No studies have clearly shown that Lycopodium in homeopathic doses can impact hair pigmentation or graying.
Used for hairloss associated with dandruff and scalp dryness
- Phosphorus is thought to support hair growth based on traditional claims that it activates tissue cells.
- However, there is no conclusive evidence from modern studies that Phosphorus leads to improvements in hair loss related to dryness or dandruff.
5. Natrium Muriaticum:
Believed to be beneficial for hair loss caused by hormonal imbalances or grief.
- Natrium Muriaticum is suggested for hormonal hair loss due to traditional ideas about “balancing salts.”
In summary, while some homeopathic supplements claim benefits for hair issues based on traditional uses, there is an overall lack of modern evidence to determine effectiveness for conditions like hair loss, graying and scalp health. Well-designed clinical trials are needed. Until then, these remedies remain largely unproven beyond possible placebo effects.