The Best Supplements for Hair Loss
If you suffer with hair loss you know how distressing it can be. You have probably searched the internet for answers and become confused with all of the information out there wondering what the best supplements are for hair loss. You may feel you have tried everything but nothing has worked for you. It is confusing, but we can help you work through it and find the solution that is right for you. The main thing to take from this blog is that there are many reasons that you may be loosing your hair and the solution is dependent on that particular reason - that's why what worked for your friend may not work for you.
In this blog, Nutritional Therapist Zoe Taylor talks more about the reasons for hair loss and gives her suggestions for the best supplements that are available in the UK. Zoe also explains the importance of diet and lifestyle in healthy hair growth.
Specific one to one advice is always the best. Book a free health review with one of our nutrition team and we can match you and your circumstances to the best supplement. We can also offer testing so that you can accurately find the reason for your hair loss. Take £10 off the Hair Loss Indicators blood test when you enter code HLB10 at checkout View the test here.
So let's talk about why your are losing your hair and what you can do :
WHY AM I LOSING MY HAIR?
Hair loss can take the form of "thinning" or a total loss of hair. It can be gradual or sudden and can affect people of all ages, although the highest prevalence is among women over 70.
There are several different types of hair loss, and therefore many possible underlying contributors. It is vital to assess which of these factors are relevant to you before you can discover the best supplement to take. These include:
- Genetic (around 20%)
- Stress – both acute and chronic
- Medical conditions – the most common being PCOS (around 65%) and under active thyroid
- Medical treatment including chemotherapy, proton pump inhibitors and oral contraceptives containing progesterone
- Hormonal changes - particularly hypothyroidism, pregnancy and menopause
- Environmental toxins such as hair dye, chemical cleaning products, smoking and mould
- Scalp infections – usually fungal, resulting in patchy hair loss
- Nutritional deficiencies, poor gut health and yo-yo dieting
WHAT CAN I DO?
Unfortunately, there is no ‘one-size fits all’ solution, as I've mentioned, what works for your friend won't necessarily work for you. Working with a practitioner and taking some tests to determine the factors contributing to your hair loss is recommended. For example, a topical treatment is unlikely to be effective if the cause is hormonal. However, there are some broad guidelines we can all follow to reduce imbalances in the body, reduce inflammation and promote healthy hair growth.
LIFESTYLE CONSIDERATIONS
Minimise stress: Long term stress can affect digestion and absorption of vital nutrients and increase the utilisation of those required for the hair growth cycle. Intense stress may trigger telogen effluvium, a temporary hair loss condition.
Stress is inflammatory and can result in an increased level of ‘the stress hormone’ cortisol in your bloodstream. Elevated cortisol is shown to both prolong the resting phase of the hair follicle (non-growth) and increase hair shedding.
Relaxation techniques such as meditation, walking in nature, massage, reiki and yoga are shown to be helpful for reducing stress. As the effects of hair loss themselves can contribute to psychological stress, talking therapies groups such as Alopecia UK may help.
Address physical stressors: Stress is not just emotional. Physical stressors such as over exercising, excess sun exposure and environmental toxins also play a part. Many chemicals in cosmetics, cleaning products or those used in farming and the food industry are known as endocrine disruptors; substances which may mimic or interfere with the functions of hormones. Reduce toxin exposure by opting for natural and organic products where possible. Furthermore, assess your home and working areas for toxins such as mould.
Treat your hair well. Avoid excess heat and drying and always choose a gentle, nourishing shampoo and conditioner and a wide toothed comb. Coconut oil can also be used to add moisture. Touching and scratching the scalp can cause breakage to the hair strands and occasionally cause permanent damage to the hair follicles. The cause of excessive scalp itch should be investigated.
Address underlying medical conditions. Areas of particular relevance include weight loss, hormone balancing, thyroid health and detoxification. Excess weight around the waist can increase hormones that are linked to hair thinning. Hormones also control sebum production and can alter scalp health. Maintaining hormone balance through efficient detoxification pathways is essential; liver and gut health are key to this process.
Review your medication: Discuss with your GP whether your medication is still required, or could be changed. Frequently, medications are not reassessed once prescribed. Proton pump inhibitors and the oral contraceptive pill are both associated with nutrient deficiency, while NSAIDS may lower progesterone, a hormone required for healthy hair.
Remember, our nutritional therapy team can help you work through all of these factors. Book a free health review now.
DIETARY CONSIDERATIONS
Both macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) can have a profound effect on the hair growth cycle. It is essential to focus on a variety of quality foods and ensure your intake is balanced with your activity levels.
We also need to ensure we are digesting and absorbing nutrients to obtain the benefits. Factors such as low stomach acid, food intolerances and infections can inhibit this process. Our nutrition team can address these factors with you.
Fats
Low consumption of omega 3 fats can result in hair loss and decreased hair hydration. These essential fats are found in foods such as oily fish (salmon, mackerel, anchovies, sardines, herring, trout), flaxseed and walnuts.
Omega 6 fats, found in plant oils and seeds, are also necessary for hair structure but should be consumed in moderation.
Carbohydrates
High consumption of refined sugars (from sweets, cakes, white bread, white pasta, white rice and biscuits) can indirectly exacerbate hair loss through increased insulin production and excessive sebum production. Additionally, insulin can reduce circulation and, therefore, nutrients to the scalp.
Aim for a diet rich in complex carbohydrates and fibre eg vegetables, beans, legumes, lentils and whole grains.
Protein
Protein supports hormone production and has a direct impact on hair growth and thickness. Deficiency can lead to hair fragility, brittleness and hair loss.
Good sources of hair supporting proteins include yoghurt, fish, meat, legumes, beans, quinoa, nuts and seeds and eggs. Aim to have one or more of these with each of your meals.
Collagen is a protein that serves as a building block for our hair and is crucial for gut health. Many of our customers report excellent results from supplementing with one of following products alongside a professional quality vitamin and mineral
Plant Paleo Primal Goddess Collagen
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Key Ingredients |
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Pasture-raised beef collagen - a protein that serves as a building block for our hair Vitamin C - or antioxidant defence and to aid collagen formation Vitamin E - for antioxidant defence Zinc - aids the production of proteins collagen and keratin promoting hair growth Omega 7 fatty acids – to support scalp circulation and promote faster hair growth Burdock – to strengthen hair and reduce scalp irritation Horsetail – high in silica to stimulate strong hair growth Hyaluronic acid – to hydrate the hair shaft |
KiKi Health - Marine Collagen Beauty Blend
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Key Ingredients |
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Sustainably sourced marine collagen - a protein that serves as a building block for our hair Vitamin C - for antioxidant defence and to aid collagen formation Hyaluronic acid – to hydrate the hair shaft |
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Micronutrients – vitamins and minerals
Almost all micronutrients are required for hair growth and reducing inflammation. Eating a varied diet rich in fruit and vegetables will ensure good intake.
Iron is vital to healthy hair growth. If you have low iron levels in your blood (haemoglobin) and/or low stored iron (ferritin), chances are your hair will be shedding at an increased rate. Certain people are more prone to anaemia, for example women with heavy periods, vegetarians and vegans, those on certain medications and those with malabsorption issues. Make sure you have your iron levels tested to clarify whether this is the case. Our Nutrition team can arrange a simple skin prick blood tests for you. If your ferritin is low, our recommended product is Lamberts Florisene.
Copper, zinc, vitamins A and C as well as a variety of B vitamins, including biotin are of particular note. These nutrients can be found in green leafy vegetables and those high in beta-carotene (yellow and orange coloured) such as mangoes, sweet potato and butternut squash.
Herbal remedies such as ginseng have also shown hair growth-promoting effects in a large number of studies.
If you do not know the specific cause, or have multiple contributing factors to your hair loss then your first point of call should be a high quality skin, hair and nails complex. These address all aspects of hair health, including hydration, shine and healthy growth. From our research Natures Plus, Viridian and Wild Nutrition get the best results.
The Best Supplements for Hair Loss
As mentioned, the best supplement for hair loss for you will be dependent on the cause and we can help you to identify this. There are some high quality, clean supplements out there that consistently get great results for our clients. You can be assured that these products deliver in terms of high quality ingredients at a good dosage :
Recommended if you have low iron and ferritin levels
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Key Ingredients |
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Vitamin C - for antioxidant defence, to aid collagen formation and to increase iron absorption |
Viridian - Ultimate Beauty Complex
A brilliant all rounder that gets great results
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Key Ingredients |
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Biotin - to support protein use for hair growth Iron - to support hair strength and growth. Hair loss is common in those with anaemia Selenium - for antioxidant defence and thyroid support |
Wild Nutrition – Complete Beauty Support
Food grown nutrients, particularly recommended if stress is contributing to your hair loss.
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Key Ingredients |
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Vitamin C - for antioxidant defence and to aid collagen formation Biotin - to support protein use for hair growth Copper - for hair strength and tissue formation Iodine - to support thyroid function Selenium - for antioxidant defence and thyroid support Manganese and vitamin E - both powerful antioxidants |
For more support with you hair loss and to discover the best supplements for you please book a health review with one of our Nutritional Therapy team
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DISCOVER MORE
Testing and a consultation is always the best way to discover what is really going on with your health. You can take £10 off the Hair Loss Indicators blood test with code HLB10 at checkout (includes a 30 minute consultation with a registered nutritional therapist). Buy now
The information contained in this article is not designed to diagnose or treat any health conditions. Supplements and dietary changes should only be made with the advice of your healthcare professional. It is essential that you inform your healthcare provider of any medications you are taking before starting to take any supplements as they may have serious interactions.
At Amaranth we have a team of registered Nutritional Therapists who are available for one to one consultations and who are also available to offer shop floor advice. Call in or phone 0161 439 9856.
SOURCES:
Almohanna, H.M. Ahmed, A.A. Tsatalis, J.P. et al. (2018). ‘The Role of Vitamins and Minerals in Hair Loss: A Review’, Dermatology and Therapy, 9 (1), pp.51-70
Carmina, E. Azziz, R. Bergfeld, W. et al. (2019). ‘Female Pattern Hair Loss and Androgen Excess: A Report from the Multidisciplinary Androgen Excess and PCOS Committee’, Journal of Clinical Endocrinology and Metabolism, 104 (7), pp.2875-2891
Choi, B.Y. (2018). ‘Hair-Growth Potential of Ginseng and Its Major Metabolites: A Review on Its Molecular Mechanisms’, International Journal of Molecular Sciences, 19 (9), p.2701
Fabbrocini, G. Cantelli, M. Masara, A. et al. (2018). ‘Female Pattern Hair Loss: A Clinical, Pathophysiologic, and Therapeutic Review’, International Journal of Women’s Dermatology, 4 (4), pp.203-211
Goluch-Koniuszy, Z. S. (2016). ‘Nutrition of women with hair loss problem during the period of menopause’, Menopause Review, 15 (1), pp.56-61
Le Floch, C. Cheniti, A. Connetable, S. et al. ‘Effect of a Nutritional Supplement on Hair Loss in Women’, Journal of Cosmetic Dermatology, 14 (1), pp.76-82
Messenger, A.G. McKillop, J. Farrant, P. et al. (2012). ‘British Association of Dermatologists’ Guidelines for the Management of Alopecia Areata 2012’, British Journal of Dermatology, 166 pp.912-926
Migacz-Gruszka, K. Branicki, W. Obtulowicz, A. et al. (2019). ‘What's New in the Pathophysiology of Alopecia Areata? The Possible Contribution of Skin and Gut Microbiome in the Pathogenesis of Alopecia - Big Opportunities, Big Challenges, and Novel Perspectives’, International Journal of Trichology, 11 (5), pp.185-188
NHS. (2018). Hair Loss. [Online]. Available at: https://www.nhs.uk/conditions/hair-loss/ (accessed 27 July 2020)
Ramos, P.M. & Miot, H.A. (2015). ‘Female Pattern Hair Loss: A Clinical and Pathophysiological Review’, Anais Brasileiros de Dermatologia, 90 (4), pp.529-543
Trueb, R.M. (2016). ‘Serum Biotin Levels in Women Complaining of Hair Loss’, International Journal of Trichology, 8 (2), pp.73-77
Trueb, R.M. Rezende, H.D. Dias, M.F. (2018). ‘A Comment on the Science of Hair Aging’, International Journal of Trichology, 10 (6), pp.245-254