Can Supplements Help Make Your Hair Thicker

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Can Supplements Help Make Your Hair Thicker?
Key Points

• Supplements like zinc, iron, protein, and others might help with hair growth if you're missing some nutrients in your diet.

• Taking too many supplements can be bad for your hair and overall health, so you should talk to a healthcare provider before starting.

Some important supplements that can support hair growth include zinc, protein, iron, omega-3 fatty acids, biotin, and selenium.
These nutrients can help if you're not getting enough from your food, but you should check with a doctor to make sure you're not taking more than you need and to avoid any problems.

Can Zinc Help Hair Grow?

Zinc supports hair follicles and the way hair grows.
Low zinc levels have been linked to hair loss, but there isn't enough strong evidence yet to say for sure that taking zinc supplements helps. Some women with a condition called polycystic ovary syndrome (PCOS) saw improvements with zinc, but more study is needed.

Why Your Hair Needs Protein
Hair is mostly made of protein, so not getting enough could lead to hair loss.
The recommended amount is about 0.8 grams of protein per kilogram of body weight, though some people might need more. However, it's hard to tell exactly which amino acids in protein help with hair loss because most studies look at protein along with other nutrients.

Can Iron Deficiency Cause Hair Loss?

Some types of hair loss are linked to low iron levels.
Hair cells are very active in the body and need enough iron to work properly. While more research is needed on whether iron supplements help, some studies suggest that vitamin C might help the body use iron better, even though there's no strong evidence that vitamin C directly helps hair grow.

How Omega-3s Help Hair Grow
A lack of omega-3 fatty acids can be connected to hair and eyebrow loss.
However, it's not clear yet whether omega-3s or antioxidants can prevent hair loss.

How Biotin Can Improve Hair Growth
Lack of biotin (vitamin B7), B12, riboflavin (B2), or folate can cause hair loss.
Biotin is the only B vitamin your body makes naturally. Although deficiencies are rare, taking B-vitamin supplements might help with hair loss. However, more research is needed to confirm this.

Should You Take Selenium for Hair Health?

Selenium supplements have been found to help with hair health during chemotherapy, but experts don't usually recommend taking selenium unless you have a known deficiency.
Too much selenium can be harmful, and most people get enough from their regular diet.

Using Supplements Safely
Supplements are generally safe, but they can cause side effects.
Some people may need to avoid certain supplements because of health conditions or medicines they're taking.

Zinc, for example, can cause:

• Nausea
• Vomiting
• Dizziness
• Headaches
• Loss of appetite
• Diarrhea

Taking zinc for a long time might weaken the immune system and affect how other nutrients or medicines work.
Some of the safety and caution information for other supplements is provided by trusted sources like the National Institutes of Health.

It's important to read the label of any supplement carefully and check the ingredients and amounts.
Talk to your healthcare provider, a registered dietitian, or pharmacist to see how the supplement might interact with your diet, other medicines, or other supplements.

Natural Food Sources
Most of the nutrients you need for healthy hair can be found in a balanced diet.
Here are some foods that provide these nutrients:

• Zinc: Beef, oysters, pumpkin seeds, and breakfast cereals like oats
• Protein: Meat, eggs, beans and lentils, soy, and tofu
• Iron: Meat, seafood, leafy greens like kale and spinach
• Omega-3 fatty acids: Salmon, walnuts, cooked spinach, and oils
• Biotin: Cereals, leafy greens, and sweet potatoes
• Selenium: Meat, eggs, nuts, cereals, leafy greens, and tomatoes

In the United States, the FDA doesn’t strictly regulate dietary supplements like it does prescription drugs.
This means some supplements might not contain what they say they do. When choosing a supplement, look for ones that are tested or certified by groups like NSF, U.S. Pharmacopeia, or ConsumerLab.com. For more guidance, talk to your healthcare provider, registered dietitian, or pharmacist.