First, understand the causes (iron/vitamin D/zinc deficits, thyroid, stress)
Shedding and lower density have many drivers: deficiencies (iron, vitamin D, zinc), thyroid issues (TSH), chronic stress, post‑partum, seasonal changes, medications, or dermatologic conditions. Before any cure, document deficits and address the root cause where possible. Supplements then support regrowth alongside diet, stress management, and appropriate hair care.
A simple workup (ferritin, 25‑OH vitamin D, TSH) helps you choose: supplement if a deficit is confirmed; otherwise, focus on diet and care.
Top 10 hair — comparison (active, dose, duration, downside)
| # | Active | Goal | Useful dose | Indicative duration | Downside |
|---|---|---|---|---|---|
| 1 | Iron (if deficiency proven) | Correct deficit | As prescribed | Per labs | GI upset; interactions |
| 2 | Vitamin D | Vitamin D status | Per status/age | 8–12 weeks | Overdose risk if excessive |
| 3 | Zinc | Zinc status | Short targeted course | 4–8 weeks | Nausea; copper/iron affected |
| 4 | Biotin (if deficiency) | Keratin support | Usual daily intake | 3 months | Deficiency is uncommon |
| 5 | Omega‑3 (EPA/DHA) | Inflammation/tolerance | ≈250 mg/day base | 8–12 weeks | Anticoagulant interactions |
| 6 | Protein | Adequate intake | 20–40 g/serving | Daily | Lactose/intolerance |
| 7 | Collagen | Protein support | 2.5–10 g/day | 12 weeks | Heterogeneous evidence |
| 8 | B‑complex (low intake) | Cover B gaps | Per product | 8–12 weeks | Limited value if intake OK |
| 9 | Selenium (if deficit) | Correct deficit | Micro‑doses | Per labs | Toxicity if excess |
| 10 | Hair multivitamin | Broad coverage | Per product | 3 months | Unnecessary stacking possible |
Actives and evidence (biotin if deficient; iron, vitamin D, zinc: guidance and risks)
- Biotin: mostly helpful when deficiency is proven; deficiency is uncommon in adults. See biotin.
- Iron: key for ferritin; supplement only with documented deficiency; watch tolerance. See iron.
- Vitamin D: affects many tissues; adapt dose to status; avoid excess. See vitamin D.
- Zinc: important for cell division; avoid high chronic doses and interactions (copper). See zinc.
- Omega‑3 (EPA/DHA): supports tolerance and low‑grade inflammation; base ≈250 mg/day. See omega‑3.
- Protein/Collagen: useful if dietary intake is low; prioritize diet first.
Useful labs before supplementing (ferritin, 25‑OH vitamin D)
- Ferritin: detects iron deficiency, common in diffuse shedding.
- 25‑OH vitamin D: guides dose adjustment.
- TSH: screens for thyroid issues (diffuse loss, cycle changes).
When a deficit is confirmed, address it (diet + supplement if needed). Without a deficit, prioritize care and follow‑up after 3–6 months.
Precautions (pregnancy, iron/zinc interactions, 3–6 month trials)
- Pregnancy/lactation: be careful with doses; seek professional advice.
- Iron/Zinc: potential interactions; mind timing and duration; watch tolerance.
- Duration: reassess effect after 3–6 months; adjust to labs and context.
- Quality: choose tested products with clear dosing; avoid unnecessary stacking.
Watch anticoagulants (omega‑3), GI effects (iron/zinc), and cumulative dosing. Seek advice with meds or conditions.
