The J Formula | Hair Color Expert

The Truth About Hair Supplements

Let's be real: no supplement will give you Rapunzel hair overnight. Hair grows about half an inch per month, and that's determined largely by genetics. BUT — the right nutrients can ensure your hair grows at its optimal rate, stays strong, and doesn't break before it reaches the length you want.

Think of supplements as supporting your hair's potential, not creating miracles. If you're deficient in key nutrients, supplementing can make a visible difference. If you're already well-nourished, you might not see dramatic changes.

Before You Start

Always check with your doctor before starting supplements, especially if you're on medications or have health conditions. More isn't always better — some vitamins can be harmful in excess.

The Top 10

1. Biotin (Vitamin B7)

The most famous hair supplement — and it does have merit. Biotin supports keratin production, which is the protein your hair is made of. Deficiency causes brittle hair and hair loss.

Dose: 2,500-5,000 mcg daily | Note: Can affect lab tests — tell your doctor

2. Vitamin D

Vitamin D plays a role in creating new hair follicles. Low levels are linked to alopecia and thinning. Most people are deficient, especially if you live somewhere without much sun.

Dose: 1,000-4,000 IU daily | Best absorbed: With fatty food

3. Iron

Iron deficiency is one of the most common causes of hair loss in women. Iron helps red blood cells carry oxygen to your hair follicles. Without enough, follicles can go dormant.

Dose: Get tested first — only supplement if deficient | Take with: Vitamin C for absorption

4. Zinc

Zinc supports hair tissue growth and repair. It also keeps the oil glands around follicles working properly. Deficiency can cause hair loss that reverses once levels are restored.

Dose: 8-11 mg daily | Warning: Too much zinc can cause copper deficiency

5. Omega-3 Fatty Acids

Omega-3s nourish hair follicles, add luster, and support scalp health. They're anti-inflammatory, which matters because inflammation can disrupt hair growth.

Dose: 1,000-2,000 mg daily | Sources: Fish oil, algae oil for vegans

6. Vitamin E

An antioxidant that supports scalp circulation and reduces oxidative stress on follicles. Studies show it can improve hair growth in people with hair loss.

Dose: 15 mg daily | Also great: Applied topically to scalp

7. Collagen

Collagen provides amino acids used to build hair protein. It also supports the dermis where follicles are rooted. As we age, collagen production drops — supplementing may help.

Dose: 5-15 grams daily | Tip: Marine collagen is most bioavailable

8. Vitamin A

Vitamin A helps skin glands produce sebum, which moisturizes the scalp and keeps hair healthy. But be careful — too much vitamin A can actually cause hair loss.

Dose: 700-900 mcg daily | Warning: Don't exceed upper limit

9. B-Complex Vitamins

Beyond biotin, other B vitamins (B12, folate, B6) support red blood cell production and oxygen delivery to the scalp. A full B-complex covers your bases.

Dose: Follow label on B-complex | Especially important: For vegetarians/vegans

10. Saw Palmetto

This one's more targeted: saw palmetto may block DHT, the hormone linked to pattern hair loss. Studies are mixed but promising, especially for genetic thinning.

Dose: 160-320 mg daily | Best for: Androgenetic alopecia

What I Take

Personally, I take a B-complex (includes biotin), vitamin D, omega-3s, and collagen peptides in my coffee. I've noticed stronger nails and healthier hair since being consistent. But remember — consistency is key. You won't see results for 3-6 months.

Check out my Shop page for links to the specific products I use and recommend.

Top 10 Vitamins & Supplements for Hair Growth