Supplements: tablets, capsules and gummies for your hair – are they worth it?
Googling ‘vitamins for hair loss’ reveals multiple internet pages intent on selling you chewable vitamins, gummies and tablets promising to endow you with beautiful shiny thick hair.
Holland and Barret alone have 5 different own brand types and over 43 other brand items for hair growth, improvement and shine.
They are packaged mainly as tablets, capsules or gummies. A gummy is a chewable multivitamin which is often but not always fruit flavoured, their makers claim that they offer health benefits while their detractors claim they do not have the strength of traditional supplements and can be high in sugar and/ or artificial sweeteners.
The proclaimed benefits of these supplements are also varied, none offer hair regrowth - mainly it is extra volume and support for hair growth that is promised.
It’s worthwhile initially understanding why you are looking to buy these supplements; people have different end goals for example have you recently had some hair thinning or is your hair looking a bit dull and brittle?
For me – there are several questions,
- What are the key vitamins/ minerals to help you maintain healthy, normal hair?
- Is there anything that you can take orally that will help restore hair growth?
- What else is in these supplements by way of additives - which might not be beneficial to ingest?
- In light of everyone's different dietary habits, can you give the same advice to a carnivore, pescatarian, vegetarian and vegan?
Let’s take a look at each of these questions.
What are the key vitamins/ minerals to help you maintain normal healthy hair ?
Looking at 10 of the best-selling over the counter multi vitamins for hair the two ingredients that they all contain are biotin and zinc.
Other ingredients include horsetail extract, milled seed extract, Iron, Niacin , vitamin A, Vitamin B6, Vitamin B5, Vitamin B12 , Vitamins C,D & E, copper, bamboo extract, hyaluronic acid, selenium & folic acid to name but a few.
Because they all universally contain biotin and zinc I will talk about those two supplements in detail below, however in my opinion concentrating on biotin and zinc is superficial , with many other vitamins and minerals involved in supporting hair growth. Finding a supplement that contains them all is not easy – especially if you don’t know what vitamin or mineral you are low in – or indeed if that is the underlying problem with your hair. Nutritional deficiencies can be a cause of hair thinning and dullness, but there are other causes including:
- Hormonal ( male and female pattern hair loss)
- Toxic, such as chemotherapy
- Drugs, such as beta blockers
- Inflammatory causes where your immune system starts to attack your hair follicles.
East Sheen Nutritionist and yoga teacher Jacky Lampl states:
‘ While I'm not opposed to supplements, the excessive use of adjectives to describe gummies is distracting.
It's crucial to remember that the quality of your sleep significantly impacts hair health. During deep sleep, your body enters a repair and rejuvenation phase, regenerating cells, including those in hair follicles.
Therefore, prioritize nourishing your body with wholesome nutrition and a healthy lifestyle before supplementing.
Gummy vitamins often lack the potency and nutrient density of traditional supplements. Before considering supplements, it's essential to prioritize a nutrient-rich diet that includes adequate protein, fibre, and healthy fats. Additionally, poor nutrient absorption due to low stomach acid can be a contributing factor to nutrient deficiency. Comprehensive nutritional assessment, including organic acids, oxidative stress, amino acids, fatty acids, micronutrients, and toxic elements, can provide deeper insights into underlying nutritional imbalances and potential deficiencies that may be contributing to hair loss’.
Because the two consistent ingredients in the available supplements are biotin and zinc it is reasonable to assume that deficiencies in these top the list when looking at hair problems secondary to nutritional deficiencies.
So, below is a deep dive into both biotin and zinc.
What is Biotin (B7)
Biotin, otherwise called vitamin B7 is a member of the B family of vitamins. Most of us usually get enough B7 through a balanced healthy diet, foods rich in biotin being egg yolks, salmon, sweet potatoes, organ meats, avocados, legumes, seeds & nuts and mushrooms.
Biotin helps your body convert carbs, fats and protein into valuable energy to support the nervous, metabolic and digestive system. Without biotin your hair becomes thin. However, biotin deficiency is rare (1,2) and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported (3) . So arguably your average person has enough biotin to maintain healthy hair and it is just those with a poor diet or poor absorption who are struggling to get their daily dose. Click here for foods rich in biotin. The NHS site states that it’s not even clear if you need additional biotin from your diet as the bacteria that live naturally in your bowel are able to make biotin.
If taking a supplement containing biotin care should be taken not to exceed the recommended dose as high intakes i.e. beyond the recommended intake (4) can interfere with laboratory tests such as thyroid, or vitamin D tests.
What is Zinc?
Zinc is a mineral found in many foods, including shellfish, meats, legumes and nuts. Oysters top the chart for zinc rich foods. Click here for other foods rich in zinc.
Daily requirements of zinc vary with women needing 8 mg, men 11 mg, pregnant and breastfeeding women 11 or 12 mg respectively. Overdosing with zinc causes nausea, dizziness, headaches and appetite loss.
Your body doesn’t store zinc, so you need to get enough every day. While deficiency is rare, there are some conditions that are more prone to deficiency*
Zinc is known to help hair cells divide and proliferate, promoting strong hair strands, it also provides the building block for healthy follicle development, supports keratin production ( essential for hair fibres) and regulates sebum production – essential for lubrication and moisture of hair. So, along with biotin it definitely needs to be at adequate levels in order to contribute to the optimal environment for hair growth.
Again, zinc should be taken with caution in some people certain conditions **
Trials have postulated low zinc levels ( along with low iron) to be involved in hair loss in women with female androgenic alopecia (5) . While low zinc levels have also been found in people with Alopecia Areata (6)
Is there anything that will help restore hair regrowth?
It seems that most supplements aim to optimize your vitamin and mineral levels for healthy hair growth, biotin is marketed to help increase hair volume, but I can’t find any supplement that offers hair regrowth in people who have thinning hair.
What else is in these supplements by the way of additives – which might not be beneficial to ingest?
The pineapple flavoured hair gummies from Holland and Barret contain
Vitamin B12 6 micrograms
Biotin 3000 micrograms
Vitamin C 60 micrograms
Zinc 3 micrograms
Selenium 55 micrograms
Collagen 50 milligrams
To get the above nutrients you are also swallowing – as listed on the packet – glucose syrup, sucrose, water, gelling agent (pectin) , vitamin C ( L- Ascorbic acid) , Acid ( Citric Acid), Corn, Maltodextrin, Collagen, Acidity Regulator (Sodium Citrate) , Anti – Caking Agent ( Carnauba wax), Vitamin B12 ( Cyanocobalamin), Biotin (d-Biotin), Sodium Selenite. So, while you get over 100% of the daily recommended intake of the active ingredients you also get a lot of sugar, gelling agent and caking agent, all unnecessary for your body that is – but necessary in order to make a tasty gummy!
In light of everyone’s different dietary habits, can you give the same advice to a carnivore, pescetarian, vegetarian and vegan?
Provided you think about what you are eating and have time to prepare well-balanced meals the above dietary options should contain the vitamins and minerals needed for healthy hair as well as proteins and fats. It is more challenging for vegans to have the complete nutritional intake, and The Vegan Society does advise eating fortified foods and / or taking the Veg1 supplement ( which contains B12 but not biotin).
Conclusion
There are many causes for hair loss, and/ or dull brittle hair including but not exclusively deficiencies of vitamins and minerals. While we have concentrated on zinc and B7 (biotin), it is important to state that a balanced diet containing a wide range of vitamins, minerals, protein and fats are essential. Other vitamin deficiencies such as vitamin D can also cause hair loss yet not all hair support supplements contain this or the full range of vitamins potentially needed. Taking an over-the-counter supplement without knowing why you are having problems is probably not the best solution – testing either via your GP ( if you feel there is an underlying medical problem) or a trained nutritionist is a better way forward.
A trained nutritionist has time to undertake a comprehensive history along with investigations – if they feel that there is a medical problem then they can direct you back to your GP while giving supportive advice on your diet.
There is no evidence of supplements causing hair regrowth in male or female androgenic alopecia.
So, with some people, a good supplement could have its place in helping support hair growth – but my advice would be to find out why you are having problems with your hair in the first place and if you think they are secondary to a nutritional deficiency then seek professional advice.
References
1. Combs GF, Jr. Biotin. In: Combs GF, Jr., ed. The vitamins: fundamental aspects in nutrition and health. Third ed. Burlington, MA: Elsevier Academic Press; 2008:331-44.
- Perry CA, West AA, Gayle A, Lucas LK, Yan J, Jiang X, et al. Pregnancy and lactation alter biomarkers of biotin metabolism in women consuming a controlled diet. J Nutr 2014;144:1977-84. [PubMed abstract]
3. Mock DM. Biotin. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopaedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:43-51.
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC6124235/
6. https://pubmed.ncbi.nlm.nih.gov/26147750/
*Those with and alcohol disorder, digestive disorder such as ulcerative colitis, sickle cell disease, pregnant or breastfeeding or vegetarian or vegan are more prone to zinc deficiency.
** Pregnant and breast-feeding women should discuss with a health care provider before starting supplementation and zinc can interfere with some medications.
*** Jacky Lampl
@jackylampl_wellness
https://www.jacky-wellness.com
The above is the opinion of the author and not to be taken as medical advice. Please consult a qualified nutritionist or health care professional if you feel that you are deficient in any nutrient.