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

Zincis a mineral that supports hair follicles and the hair growth cycle. Low zinc levels have been associated withhair loss, though study results are mixed on how supplements can help.There may be benefits in specific cases, such as females diagnosed withpolycystic ovary syndrome (PCOS)who tookzinc supplementseven with baseline normal levels.However, more research is needed.

2. Protein

Hair primarily consists ofprotein. 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, butvitamin Cto 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 aciddeficiency 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

Seleniumsupplements 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:

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.

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:

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 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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:10.1159/000504786Gokce 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/jpmh2022.63.2S3.2765Almohanna 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/s13555-018-0278-6Jamilian 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/s12011-015-0480-7Guo 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.0701a01Lonnie 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/nu10030360Le 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.12127National 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.

13 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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:10.1159/000504786Gokce 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/jpmh2022.63.2S3.2765Almohanna 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/s13555-018-0278-6Jamilian 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/s12011-015-0480-7Guo 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.0701a01Lonnie 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/nu10030360Le 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.12127National 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.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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:10.1159/000504786Gokce 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/jpmh2022.63.2S3.2765Almohanna 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/s13555-018-0278-6Jamilian 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/s12011-015-0480-7Guo 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.0701a01Lonnie 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/nu10030360Le 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.12127National 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.

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.

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