Diet is vital to healthy hair, with some studies noting that a plant-based diet (such as the Mediterranean diet) can boost hair growth. Supplements can help fill gaps in your diet and correct nutrient deficiencies associated with hair loss, thus improving hair growth.
Keep in mind that hair loss can also occur with too much supplement use, as well as underlying health conditions, medications you take (including chemotherapy), stress, and other factors. Talk with a healthcare provider about hair loss if you experience other symptoms that may require a diagnosis of a specific cause.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
1. Zinc
Zinc is a mineral that supports hair follicles and the hair growth cycle. Low zinc levels have been associated with hair loss, though study results are mixed on how supplements can help. There may be benefits in specific cases, such as females diagnosed with polycystic ovary syndrome (PCOS) who took zinc supplements even with baseline normal levels.However, more research is needed.
2. Protein
Hair primarily consists of protein. Not eating enough protein (the recommended amount is 0.8 grams per kilogram of body weight) may contribute to hair loss. Some people may need more. Much research on protein includes other nutrients as well, so it’s hard to draw a clear link between individual amino acids and hair loss.
3. Iron
Some types of hair loss are associated with iron deficiency. Hair cells are among the most active in the body and require adequate iron levels to function properly. More evidence is needed on how iron supplements can help, but vitamin C to improve the body's use of iron also may be needed (even though there's no evidence that vitamin C itself helps with hair growth).
4. Omega-3 Fatty Acid
Omega-3 fatty acid deficiency is associated with hair and eyebrow loss. It's unclear if the omega-3 fatty acids, or antioxidants in general, can help with hair loss.
5. Biotin
Biotin (vitamin B7) deficiencies, as well as B12, riboflavin (B2), and folate may play a role in hair loss. Biotin is the only one produced in the body. While deficiencies are rare, the B-vitamin supplements may improve hair loss. More study is needed on these effects.
6. Selenium
Selenium supplements have been shown to help with hair health during chemotherapy. However, experts advise against taking selenium supplements unless you have a known deficiency since toxicity can occur, and most people already get enough selenium from their diets.
Supplement Use and Safety
While supplements are generally safe to use, they can lead to side effects and some people may need to avoid certain vitamins or minerals due to health conditions or the medications you use.
Zinc, for example, can cause side effects that include:
- Nausea
- Vomiting
- Dizziness
- Headaches
- Loss of appetite
- Diarrhea
Long-term side effects like reduced immune function are also possible; zinc can interfere with iron and other nutrients, as well as medications that include antibiotics and diuretics. Some of the safety and precaution information for other supplements, provided by the National Institutes of Health and other professional sources, is listed below.
It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
| Adult Supplement Dosage | Side Effects | Drug Interactions | Who May Need Supplements | Precautions if You: |
| Zinc: 8 to 11 mg | Nausea, diarrhea, dizziness, headache | Antibiotics, diuretics, cisplatin for chemotherapy | Vegans, people with malabsorption issue, pregnant people | Have prostate cancer, or experience toxicity |
| Protein: 0.8 g per kg | Digestive changes, dehydration, weight gain | Varies with protein used | Vegans, people seeking to boost athletic performance | Have kidney or liver problems |
| Iron: 8 to 18 mg; 27 mg in pregnant people | Nausea, constipation | Levodopa (used to treat Parkinson's), thyroid and GI medications | Pregnant people, people with anemia, cancer, heart problems | Have a digestive disorder, or genetic condition affecting iron use |
| Omega-3 fatty acids: 1.1-1.6 g | Bad breath, sweating, GI changes, headache | Blood thinners, estrogen medications | Older adults, people with heart health issues | Diabetes, liver or pancreas problems |
| Biotin: 30 micrograms (mcg) | No known side effects | Seizure medications, antibiotics | People on liquid diets, those with malabsorption issues | Need lab tests that may be affected by biotin use |
| Selenium: 55 mcg; 60 mcg in pregnant people | Fatigue, weight loss, skin and nail changes | Chemotherapy drugs, steroids, blood thinners | People treated with kidney dialysis, those diagnosed with HIV | Have thyroid problems, skin cancer risk |
Food Sources
In most cases, the vitamins and minerals needed to support hair growth and thickness are available in healthy amounts from a balanced diet. Food sources for specific micronutrients include:
- Zinc: Beef, oysters, pumpkin seeds, breakfast cereals (like oats)
- Protein: Meat, eggs, beans and lentils, soy and tofu
- Iron: Meat, seafood, leafy greens (kale and spinach)
- Omega-3 fatty acid: Salmon, walnuts, cooked spinach, oils
- Biotin: Vitamin B sources include cereals, leafy greens, and sweet potatoes (biotin)
- Selenium: Meat, eggs, nuts, cereals, leafy greens, tomatoes
Summary
If you’re worried about hair loss, talk to a healthcare provider to help identify the underlying cause.
A healthy diet with enough nutrients and protein provides the best support for hair growth. Sometimes, a nutrient deficiency may contribute to hair loss. If you have low levels of zinc or iron, taking a supplement may help restore nutrient levels and promote hair growth. But if your levels of these minerals are already within normal range, then a supplement likely will not support hair growth or prevent hair loss.
Taking supplements like zinc or selenium when not needed can do more harm than good, contributing to unwanted side effects and affecting the absorption of other minerals essential for health.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Pham CT, Romero K, Almohanna HM, Griggs J, Ahmed A, Tosti A. The Role of Diet as an Adjuvant Treatment in Scarring and Nonscarring Alopecia. Skin Appendage Disord. 2020 Mar;6(2):88-96. doi:10.1159/000504786
Gokce N, Basgoz N, Kenanoglu S, Akalin H, Ozkul Y, Ergoren MC, et al. An overview of the genetic aspects of hair loss and its connection with nutrition. J Prev Med Hyg. 2022 Oct 17;63(2 Suppl 3):E228-E238. doi:10.15167/2421-4248/jpmh2022.63.2S3.2765
Almohanna HM, Ahmed AA, Tsatalis JP, et al. The role of vitamins and minerals in hair loss: A review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6
Jamilian M, Foroozanfard F, Bahmani F, et al. Effects of zinc supplementation on endocrine outcomes in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Biol Trace Elem Res. 2016;170(2):271-8. doi: 10.1007/s12011-015-0480-7
Guo E, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017;7(1):1-10. doi: 10.5826/dpc.0701a01
Lonnie M, Hooker E, Brunstrom JM, et al.Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360
Le Floc’h C, Cheniti A, Connetable S, et al. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76-82.doi: 10.1111/jocd.12127
National Institutes of Health Office of Dietary Supplements. Zinc.
Department of Agriculture, Agricultural Research Service.FoodData Central.
National Institutes of Health. Office of Dietary Supplements.Iron fact sheet.
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.
National Institutes of Health Office of Dietary Supplements. Biotin.
National Institutes of Health Office of Dietary Supplements. Selenium.
:max_bytes(150000):strip_icc()/AmyBrownsteinMSRDN-db78b6b8ad074434b19ec5f9ca0a4313.jpg "The 6 Must-Have Supplements for Thicker, Healthier Hair (1)")
By Amy Brownstein, MS, RDN
AmyBrownstein, MS, RDN, is a private practice dietitian and nutrition consultant based on the West Coast. She is passionate about translating nutrition science into digestible and actionable educational information and recommendations.
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