Hair loss is one of the most frustrating beauty concerns out there. If you’re noticing more strands in your brush, clogged shower drains, or your ponytail feeling thinner than ever—trust me, you’re not alone. Millions of people experience hair thinning due to stress, hormonal shifts, and nutritional deficiencies, leading them to search for the best hair supplements. But do these products actually work? Which ones are backed by science, and which are just marketing gimmicks?

Let's break down the best hair growth supplements, separate fact from fiction, and help you make an informed decision about what’s really worth your time (and money).

Why Is Hair Loss So Common?

If you feel like more people are struggling with hair thinning and shedding than ever before—you’re not imagining it. Hair loss has become a growing concern, and it’s not just about aging. Here are some of the biggest culprits:

1. Chronic Stress & Hair Loss

Our fast-paced, high-stress lifestyles take a toll on our bodies—and our hair. Telogen effluvium, a condition where stress pushes hair follicles into a shedding phase, has been on the rise. If you've noticed increased hair fall after a major life event, stress might be the culprit.

2. Hormonal Imbalances

Menopause, postpartum recovery, PCOS, and thyroid disorders can all trigger hair thinning. Fluctuating estrogen, progesterone, and testosterone levels impact hair follicles, leading to androgenetic alopecia (female pattern hair loss) or unexpected shedding.

3. Nutrient Deficiencies & Dieting

If you're cutting calories, following restrictive diets, or losing weight rapidly (hello, GLP-1 agonists like Ozempic and Mounjaro), your body prioritizes essential functions—hair growth isn’t one of them. Iron, vitamin D, zinc, and protein deficiencies can significantly impact hair health.

4. Medical Conditions & Post-COVID Hair Shedding

Autoimmune diseases like alopecia areata, thyroid imbalances, and even long-COVID hair loss have contributed to a rise in diffuse thinning. Many people also experienced post-viral telogen effluvium after illness, leading to excessive shedding months later.

The Hair Supplement Industry is the Wild West

While hair growth supplements flood the market, the harsh reality is that the FDA does not regulate supplements. Many products contain undisclosed fillers, heavy metals, or ineffective ingredients that don’t actually support hair health.

Before you invest in a supplement, be sure to:
✔ Check for third-party testing to ensure potency and purity.
✔ Buy from reputable brands with dermatologist-recommended ingredients.
✔ Be wary of “miracle” claims—hair regrowth takes months, not weeks.

The Best Science-Backed Hair Growth Ingredients

Not all supplements are created equal. If you’re looking for an effective hair supplement, make sure it includes these dermatologist-approved ingredients:

1. Saw Palmetto

A natural DHT-blocker, saw palmetto is often compared to finasteride. It helps slow androgenetic alopecia by preventing testosterone from converting into DHT, the hormone responsible for hair follicle miniaturization.

2. Ashwagandha

A well-known adaptogen, ashwagandha reduces cortisol levels, helping to balance stress-induced hair loss. If chronic stress is contributing to telogen effluvium, this ingredient is a must.

3. Copper Peptides

Often used in anti-aging skincare, copper peptides also play a role in scalp health and may prevent premature graying by supporting melanin production.

4. Omega-3 Fatty Acids (Fish Oil)

These essential fatty acids reduce inflammation, support the scalp’s moisture barrier, and improve hair elasticity. But beware—low-quality fish oil supplements may contain mercury and toxins, so opt for a purity-tested brand.

5. Turmeric & Black Pepper

Turmeric is a potent anti-inflammatory, helping to reduce chronic inflammation-related hair loss. Just make sure it's paired with black pepper (piperine) for enhanced absorption.

6. Vitamin D

Low vitamin D levels have been directly linked to hair thinning. Since diet alone may not provide enough, a high-quality vitamin D3 supplement can help nourish hair follicles and maintain the anagen (growth) phase.

The Overrated Hair Supplement: Biotin

Let’s talk biotin.

For years, biotin has been marketed as the go-to supplement for hair growth—but does it actually work? Not for most people.

Biotin is only effective if you have a true deficiency, which is rare. Taking excessive biotin (5,000–10,000 mcg) can interfere with lab tests and even affect thyroid and cardiac markers.

High-dose biotin supplements have also been linked to liver toxicity and kidney issues in extreme cases. Stick to 30–100 mcg per day, which is enough for normal function without unnecessary risks.

Who Should Take a Hair Supplement?

If you're experiencing mild shedding due to stress, illness, postpartum changes, or seasonal fluctuations, a high-quality supplement may help support stronger, healthier hair.

But if your hair is:

• Thinning significantly and not growing back
• Accompanied by scalp pain, burning, or flaking
• Showing signs of bald patches or scarring

It’s time to see a dermatologist. Some types of hair loss, like scarring alopecia, require medical treatment and won’t respond to over-the-counter supplements alone.

How Long Do Hair Supplements Take to Work?

Hair growth cycles are slow, and real results take 3–6 months. Be patient, stay consistent, and focus on holistic hair care, including:
✔ A nutrient-dense diet with enough protein and vitamins.
✔ A scalp-friendly routine using gentle shampoos and stimulating serums.
✔ Stress management—because cortisol is the ultimate hair growth enemy.

Final Thoughts: Should You Take a Hair Supplement?

The best hair supplements contain clinically tested, science-backed ingredients—not just hype and marketing buzzwords.

If I had to give you three key takeaways:
✔ Be patient—hair regrowth takes months, not weeks.
✔ Skip the biotin hype—instead, look for supplements with multiple proven ingredients.
✔ If there’s no improvement after 3–6 months, see a dermatologist for advanced treatments like PRP therapy, laser therapy, or prescription medications.

At the end of the day, hair health is an inside-out process. A supplement alone won’t work miracles, but when combined with a balanced diet, stress management, and proper scalp care, you’ll be setting yourself up for stronger, healthier hair.

If you’re looking for a dermatologist-recommended hair supplement, check out InterGlow Vitamins, available at select dermatology clinics and online.

Struggling with hair loss?

Book a consultation with a board-certified dermatologist to get to the root cause of your shedding and find the best treatment plan for you.