I'm sure your social media is full of influencers describing how their hair has been transformed from root to tip, thickened, and enhanced thanks to hair supplements. From gummy candies to interesting shapes, colorful packaging, and celebrity brand ambassadors, hair supplements are becoming increasingly popular as the new stars of the cosmetics market. But can these "magic pills" really deliver all the benefits they claim? Is using hair supplements truly enough to improve hair health and appearance? We investigated whether this beauty trend is scientifically supported.
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What do hair supplements consist of?
Hair supplements are specialized nutritional supplements designed to support overall hair health and synthesis . Their aim is to prevent hair loss and weakening, increase the strength and elasticity of hair strands, and even stimulate new hair growth. Therefore, their ingredient lists consist of a number of vitamins and minerals that ensure stronger hair strands and a healthier, more balanced scalp . Common nutritional values found in these supplements can be listed as follows:
- Biotin (B7): Involved in the production of keratin, the essential protein that makes up hair strands. Biotin deficiency is quite rare. A large portion of the population can meet their biotin needs simply by following a balanced diet consisting of wholesome foods.
- Iron: It helps transport oxygen to the hair follicles. One symptom of iron deficiency is thinning and sparse hair.
- Vitamin D: Helps maintain the health of hair follicles. One symptom of vitamin D deficiency is hair loss.
- Zinc: Participates in the repair and regeneration process of hair tissue.
- Collagen and keratin: Two types of proteins that help increase the strength and elasticity of hair strands.
- Omega-3 fatty acids: Support scalp health thanks to their anti-inflammatory properties.
Are hair supplements really effective?
On paper, hair supplements might seem to have no reason not to be effective, just like other nutritional supplements. However, the effectiveness of hair supplements depends on a wide variety of factors. First and foremost is whether the individual truly needs those nutritional supplements . Secondly, the effectiveness of hair supplements is not sufficiently supported by scientific research. In fact, no clinical study has shown that individuals without nutritional deficiencies can improve hair health and growth, or prevent hair loss, using hair supplements.
A small number of studies suggest that hair supplements are indeed effective. In one study that also measured the placebo effect , a group of people who used hair supplements daily for 180 days did experience increased hair growth. However, since not every hair supplement is designed after such a rigorous scientific research process, these few studies are not considered sufficient.
According to experts, instead of immediately resorting to supplements to support hair health, it's necessary to examine whether there are any underlying health problems . One of the main causes of a sudden decline in hair health is specific nutritional deficiencies (for example, iron deficiency). In this case, instead of taking a supplement containing many unnecessary vitamins and minerals, monotherapy —that is, taking supplements only for the specific deficiency under expert supervision—is much more effective in improving both general health and hair health.
Do hair supplements have side effects?
According to dermatologists, overuse of hair supplements can do more harm than good because consuming certain nutrients in excess can have the opposite effect instead of providing benefits. At the top of this list is vitamin A, which is frequently found in hair supplements . Using a vitamin A supplement for too long to improve hair health can raise vitamin A levels above normal, leading to hair loss. Therefore, like all supplements, hair supplements should only be used under expert supervision and after blood tests.
How can we take a more holistic approach to hair health?
In conclusion, while hair supplements may be beneficial for a limited time for individuals experiencing deficiencies in certain nutrients critical to hair health, they are not an effective solution for everyone . Improving hair health and appearance doesn't come from a magic pill, but from a holistic care and nutrition routine. Consuming plenty of foods that naturally contain iron, biotin, and all other vitamins and minerals, using clean-ingredient hair care products, avoiding high heat and harsh styling methods, and seeking professional help to address the root causes of hair problems and opting for the right treatments are far more effective in supporting hair health.