My Favorite Hair-Healthy Supplements: Which Are Worth It & Which Aren’t?

If you’ve spent hours scouring shelves (or the internet) for the perfect fix for dull, thinning hair, you’re not alone. Hair health has become a hot topic—and for good reason. With rising environmental stressors, nutrient-deficient diets, and hectic lifestyles, many of us are searching for ways to nourish our hair from within.

Enter the endless search for the perfect hair-healthy supplement. But with a growing number of options, how do you know which ones are worth your time and money? From vitamins and minerals to herbal supplements, here’s everything you need to know about healthy hair supplementation.

The Science of Hair Health

Before jumping into supplements, it’s important to understand the basics of hair growth.

How Does Hair Grow?

Hair grows in cycles, and each cycle consists of three phases:

1. Anagen Phase (Growth): This is when hair grows actively, lasting 2–7 years depending on genetics.
2. Catagen Phase (Transition): A short phase of several weeks where hair stops growing.
3. Telogen Phase (Resting): Hair loosens from the follicle and eventually sheds, making way for new growth.

Healthy, strong hair depends on optimal blood flow to the scalp, balanced hormones, and adequate nutrients to support the follicle’s activity.

Common Factors Affecting Hair Health

Several factors can disrupt this natural cycle (1,2):

• Nutritional Deficiencies (like iron, zinc, or biotin) 
• Hormonal Imbalances (such as thyroid issues or postpartum hormone shifts) 
• Stress Levels (causing stress-induced shedding, also known as telogen effluvium) 
• Environmental Damage (pollution, sun exposure, and excessive heat styling) 

Understanding these root causes helps us choose the right tools—like supplements—to target specific hair concerns.

Related: Is Your Hair Loss Caused by This Hormone Imbalance?

The Role of Nutrition and Supplements

Nutrition plays a critical role in hair health. Hair isn’t a vital organ, so when your body lacks nutrients, it prioritizes necessities (like your heart and brain) and deprioritizes others (like hair and nails). This is why deficiencies in certain vitamins, minerals, or proteins can show up as poor-quality hair.

Essential Nutrients for Hair Health (3,4):

• Biotin (Vitamin B7): Promotes keratin production, which strengthens hair structure. 
• Vitamin D: Affects hair follicle cycling. 
• Zinc: Supports hair repair and scalp health. 
• Iron: Essential for oxygen delivery to the hair follicle for growth. 
• Omega-3 Fatty Acids: Boost scalp hydration and manage inflammation. 

Supplements can bridge the gap in cases where your regular diet falls short.

But not all supplements are created equal. While some deliver scientifically-backed nutrients, others may fall short of their claims.

Read: Why Hair Falls Out (+ What You Can Do About It)

Types of Hair Supplements

Categorizing Hair Supplements

1. Vitamins: Products like biotin, folic acid, and vitamin D supplements target hair growth and thickness. 
2. Minerals: Magnesium, zinc, and iron supplements help balance nutrients important for scalp and follicle health. 
3. Herbal Supplements: Fo-ti root, saw palmetto, and amla are believed to support natural hair rejuvenation (5). 
4. Amino Acids: Compounds like L-cysteine focus on building keratin, the protein that gives structure to hair (6). 

Let’s take a closer look at some star ingredients…

Popular Hair Supplements in the Market

• Biotin (Vitamin B7): Known for strengthening hair and nails and often included in most hair supplement blends. 
• Fo-ti Root: A traditional Chinese herb thought to promote hair growth and prevent graying. 
• Amla (Indian Gooseberry): Rich in antioxidants and vitamin C, believed to strengthen hair and improve scalp health (7). 
• L-Cysteine: An amino acid that builds keratin and may enhance hair thickness. 
• B-Complex Vitamins: Includes B1, B2, B3 (Niacin), and B6, known for promoting circulation and supporting overall hair health. 

But how well do these actually work? As a board certified integrative medicine doctor who’s helped thousands of women restore healthy hair, here’s my expert opinion…

Dr. Taz’s Insights

After more than a decade of experience as a holistic medicine expert specializing in women’s health, some ingredients stand out for hair health:

• Fo-ti Root: “This herb shows promise in traditional medicine for its rejuvenating properties… those dealing with premature graying or thinning often see noticeable changes.” 
• Amla: “I recommend this antioxidant powerhouse to patients experiencing hair thinning. Its high vitamin C content boosts collagen production, which strengthens hair roots.” 
• L-Cysteine: “This is fantastic for anyone needing structural repair in their hair. Particularly helpful for damaged hair from coloring or heat treatment.” 
• B-Vitamins: “Essential for everyone! B-vitamins like biotin and niacin nourish hair from within by improving circulation and promoting keratin formation.”

Lush Locks Experiences

Hair supplements receive praise and criticism alike—much of which comes down to individual results. Here are some stories from women who have used Lush Locks:

• Sheila N., shared, “I have been under a lot of stress lately to the point where my hair was falling out around my temples. I started taking Lush Locks about a month ago and I am now seeing new growth and I am hoping that it is due to introducing this supplement to my daily routine.” 
• Marcia B. said, “I have been in menopause for the past few years, I started my hair and seeing bald spots. I researched natural products and Lush Locks appeared to have the ingredients I was looking for. I started taking this last summer and saw results after a few months. I thought once my hair grew back I was good to go (WRONG was I) so in Dec I bought it again and have been using it for 2 months and my hair has stopped falling out and my bald spots are beginning to fade. I highly recommend this product and know that it does take time. DON’T give up, stay the course you will be happy.” 

These experiences highlight why expectations and patience matter when trying supplements.

The Verdict: Which Supplements Are Worth It?

Based on science, expert feedback, and user stories:

• Worth It: Biotin, L-cysteine, and amla provide specific, clinically-supported benefits for hair health. 
• Moderately Effective: Fo-ti shows promise in traditional medicine but may not work for everyone. 
• Essential: B-complex vitamins are universally beneficial for their role in nourishment and cellular regeneration. 

If you’re shopping for supplements, focus on quality. Look for third-party verified brands and avoid fillers or additives that don’t contribute to your goals.

Look After Your Hair Holistically

Remember, supplements work best as part of a broader, holistic hair-care routine. Good nutrition, proper hydration, stress management, and gentle hair care practices are just as crucial in helping you achieve and maintain luscious locks.