Highest effect
Biotin
Vitamin
Impact
Highest effect
Typical dose:1000–5000 mcg / day
Biotin (Vitamin B7) is a cornerstone of hair health due to its role in the body's keratin infrastructure. While true deficiency is rare, supplementation can help improve hair quality, thickness, and strength, especially in individuals with suboptimal levels.
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Iron
Mineral
Impact
Highest effect
Typical dose:18–65 mg / day
Iron is essential for producing hemoglobin, which carries oxygen for the growth and repair of cells, including the cells that stimulate hair growth. Low ferritin (stored iron) levels are strongly correlated with increased hair shedding and correcting this deficiency is one of the most impactful steps for restoring hair density.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:25–100 mcg / day
Vitamin D plays a role in creating new follicles—the tiny pores from which new hairs grow. When the body doesn't have enough, hair growth can be stunted. Deficiency is also linked to alopecia areata, an autoimmune condition that causes patchy hair loss.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is vital for DNA and RNA production, which is required for the normal division of hair follicle cells, leading to healthier hair growth. It also helps balance hormones and keep the oil glands around the follicles working properly. Supplementation can be highly effective for hair loss caused by zinc deficiency.
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High effect
Collagen
Protein
Impact
High effect
Typical dose:2500–10000 mg / day
Collagen contains the key amino acids that are the building blocks of keratin. Supplementing with hydrolyzed collagen peptides can also support the dermis layer of the scalp, anchoring the hair follicle and potentially reducing thinning over time. It also acts as an antioxidant to fight follicle damage.
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Keratin
Protein
Impact
High effect
Typical dose:250–500 mg / day
Since hair is composed of about 95% keratin, supplementing with a bioavailable form (e.g., solubilized keratin) provides the body with the exact material needed for hair structure. Clinical studies on specific forms have demonstrated a significant reduction in hair shedding and an improvement in hair brightness and strength.
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Lysine
Amino Acid
Impact
High effect
Typical dose:500–1500 mg / day
L-Lysine plays a significant role in hair health by facilitating the absorption of iron and zinc, two critical minerals for hair growth. Studies suggest that adding L-Lysine to an iron supplement can be more effective at reversing shedding in women with low ferritin than taking iron alone.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:1000–2000 mg / day
Omega-3 fatty acids, like EPA and DHA from fish oil, have potent anti-inflammatory properties. By reducing inflammation at the scalp and follicle level, they help create a healthier environment for hair growth. They also provide essential fats that nourish follicles, potentially increasing hair density and reducing shedding.
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Selenium
Mineral
Impact
High effect
Typical dose:55–200 mcg / day
Selenium contributes to antioxidant enzymes that protect hair follicles from damage. It is involved in the hair production process, and deficiency can lead to sparse hair growth. It's important to use a proper dose, as excessive selenium can also contribute to hair loss.
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Vitamin C
Vitamin
Impact
High effect
Typical dose:250–1000 mg / day
Vitamin C is an essential cofactor in the production of collagen, which strengthens hair shafts and follicles. As a potent antioxidant, it helps protect against free radical damage that can age follicles and block growth. It also significantly improves the absorption of non-heme iron from plant-based sources.
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Vitamin E
Vitamin
Impact
High effect
Typical dose:100–400 IU / day
Oxidative stress can damage hair follicle cells and contribute to alopecia. Vitamin E's powerful antioxidant properties help neutralize free radicals on the scalp. One study showed that supplementation significantly increased hair count compared to a placebo, likely by improving blood circulation and follicle health.
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Situational effect
Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
High levels of the stress hormone cortisol can push a large number of hair follicles into a resting (telogen) phase, leading to diffuse shedding. As an adaptogen, Ashwagandha helps the body manage stress and has been shown to reduce cortisol levels, thereby helping to interrupt the cycle of stress-induced hair loss.
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Horsetail
Botanical
Impact
Situational effect
Typical dose:300–500 mg / day
Horsetail is one of the most abundant plant-based sources of silica (silicon dioxide). Silicon is a trace mineral that helps form collagen and is incorporated into the hair shaft, contributing to its structural integrity. Supplementation may lead to stronger, more elastic hair that is less prone to breakage.
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Saw Palmetto
Botanical
Impact
Situational effect
Typical dose:160–320 mg / day
Saw Palmetto is thought to inhibit the enzyme 5-alpha-reductase, which converts testosterone to dihydrotestosterone (DHT). DHT is the primary hormone responsible for shrinking hair follicles and causing male and female pattern baldness. This makes it an excellent choice for this specific type of hair loss.
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