I never really cared much about losing hair till I entered my 30s.
After that, I noticed some thinning around the sides and I’ll be frank, it did bother me.
Losing hair can be really stressful.
You’ll start noticing hair dropping on your pillow, in the bathroom and it’s a little scary when you see clumps fall out in the shower.
While genetics and lifestyle play a big role in hair health, your body needs the right nutrients to keep your hair strong and growing.
Even if you eat a balanced diet, you might still be missing some key vitamins and minerals that support healthy hair growth.
That’s where supplements can make a difference.
If your hair is thinning or falling out, these five supplements can help strengthen your strands and prevent further hair loss.
Please check with your doctor if you’re noticing any
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1. Biotin
Biotin is one of the most well-known supplements for hair growth.
It helps your body produce keratin, the protein that makes up your hair, skin, and nails. If you have a biotin deficiency, your hair might become weak, brittle, and more prone to shedding.
How to take it: Most hair growth supplements contain 5,000 mcg of biotin, but you can find lower doses if needed. You need to remain consistent—it takes about 3 months to see noticeable results.
This is the one I’m currently using and I love it! : High-Potency Biotin Supplement – 5,000 mcg
2. Collagen
Collagen is the building block of strong, healthy hair – we know this.
But as we age, our bodies produces less collagen, which can lead to thinning and weaker hair.
So, taking a collagen supplement can help strengthen hair follicles and promote thicker, fuller strands.
How to take it: Look for hydrolyzed collagen peptides, which are easier for your body to absorb. Mix it into your coffee, smoothies, or just a glass of water.
This is the best I’ve ever tried: Collagen Peptides Powder – Unflavored & Easy to Mix
3. Iron
If you’re low on iron, your hair might start falling out more than usual.
A lot of women have an iron deficiency. Even my mum went through this.
Iron helps deliver oxygen to your hair follicles, keeping them healthy and promoting growth.
Women, especially those with heavy periods, are more likely to have an iron deficiency without realizing it.
Before supplementing, check your iron levels with a doctor.
Too much iron can be harmful, so only take it if you have a deficiency. Pair it with vitamin C for better absorption.
This is the one I’m currently on: Gentle Iron Supplement – Supports Healthy Hair Growth
4. Zinc
Zinc is essential for hair follicle repair and helps regulate oil production on the scalp.
If your scalp is too oily or too dry, it can lead to hair loss.
A zinc deficiency can also cause hair to become thin and brittle over time.
A daily dose of 10-15 mg of zinc is usually enough to support healthy hair. Where I live, they even promote it in pharmacies.
Try this: Zinc Supplement – Immune & Hair Health Support
5. Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and great for scalp health.
They help nourish hair follicles, reduce dryness, and strengthen hair from within. If you constantly are dealing with issues like dry, brittle hair or an irritated scalp, omega-3s can help bring back moisture and prevent breakage.
It’s a very, very good supplement.
If you don’t eat fatty fish like salmon or sardines often, a fish oil or flaxseed oil supplement can provide the omega-3s your hair needs.
Your hair needs the right nutrients to grow strong and healthy.
If you’ve been struggling with hair loss, adding these supplements to your routine can help support thicker, fuller hair over time.
I hope this post helped you understand what supplements to take!
