Affordable Hair Loss Supplements Experts Say May Help Thicken Fine Hair

A new contender has emerged in the world of hair supplements: so-called natural tablets that claim to revive thinning, wispy hair.

Nutrafol, which combines vitamins, minerals and other plant-based compounds, is one of the few products backed by clinical evidence.

A peer-reviewed study of 180 women published recently found that taking the daily supplement for six months could increase hair growth by as much as 37 per cent and raise the number of individual strands on the scalp.

The company says its evidence-based approach helps users achieve healthier hair from within. But does it really work?

Although the findings appear encouraging, experts told the Daily Mail that the studies showing benefit are still very small.

Nutritionist Amy Burgess says the separate ingredients in the supplement have produced mixed results in research, and the study was funded entirely by the company itself.

So which hair supplements, if any, could genuinely help increase the number of full, shiny locks? Leading experts point to the affordable nutrients most likely to make a difference.

Vitamin D may help if you are among the many people who are deficient

Often described as sunshine in a bottle, vitamin D is best known for supporting bone health, but it also plays an important role in the production of keratin, the protein that gives hair its strength and structure.

The nutrient also binds to receptors in hair follicles, helping to stimulate the active growth phase.

Research has found that women with certain forms of hair loss, such as non-scarring alopecia, are more likely to have low vitamin D levels.

Registered nutritionist Amy Burgess points to a 2021 study in which 82.5 per cent of patients with telogen effluvium, a condition that causes large amounts of hair to shed at once, improved after taking vitamin D.

Still, it is not a universal remedy. Burgess said that while there is evidence vitamin D can help regrowth in some cases, there is not enough convincing or consistent evidence to show it improves hair growth in other female groups.

She added that the outcome also depends on individual factors, including iron levels, caffeine intake and any underlying health conditions.

Trichologist Samantha Stewart, who works with Hair Gain, agrees that correcting a deficiency may help, but warns that taking extra vitamin D is unlikely to do anything if levels are already healthy.

Even so, studies suggest that up to a third of people in Britain may be deficient during the winter months.

In the UK, adults are advised to consider taking 10 micrograms, or 400 IU, daily during autumn and winter, while some may need supplements throughout the year.

Women with heavy periods may benefit from iron supplements

If more hair than usual is ending up in the shower drain or your hairbrush, low iron could be the reason.

Iron helps red blood cells carry oxygen around the body, including to hair follicles, so a deficiency can lead to excessive shedding.

Women with heavy periods or restrictive diets are particularly at risk, because iron stores can fall before anaemia develops. A nationwide analysis from 2024 suggested that about 20 per cent of women aged 18 to 49 are iron deficient.

Amy Burgess says iron is probably one of the most common causes of hair thinning and may lead to hair loss if it is not addressed.

A 2022 systematic review and meta-analysis of 36 studies involving more than 10,000 participants found that women with hair loss had significantly lower iron stores than women without hair loss.

The authors concluded that women with hair loss may benefit from raising their levels through supplementation.

Another review from Israel in the same year found that patients who reported taking higher doses of iron and sticking more closely to supplementation were more likely to report improvement, especially if they were deficient.

However, experts warn that too much iron can be dangerous and may cause constipation, nausea and stomach pain, along with other more serious complications.

A straightforward blood test can show whether low iron is contributing to the problem, and supplements priced at as little as £4.50 for a month's supply may help restore healthy growth over several months.

Consider MSM or a probiotic

Vitamins B2, B12 and folate are important for healthy hair, while zinc supports the normal function of hair follicles.

Nutritionist Amy Burgess says shortages of these nutrients have been linked with hair loss, but rather than paying for costly supplements she recommends eating plenty of wholegrains, eggs, meat and leafy greens for B vitamins, along with nuts and seeds for zinc.

Other ingredients under investigation include methylsulfonylmethane, or MSM, a sulphur-containing compound found naturally in plants that may help improve hair condition.

The substance is one of the building blocks of keratin.

One recent trial of the supplement, which is available in high street health stores for £10 for 120 pills, found that taking 1,000 to 3,000mg daily could improve hair volume and shine over several months in women without diagnosed hair loss.

Another small study involving people with telogen effluvium, a form of stress-related hair shedding, reported improvements in hair growth, volume and brittleness after MSM-containing supplementation.

However, the key limitation is that the research was small in scale and most of it was funded by the companies behind the supplement.

Probiotics are another developing option. Amy Burgess highlighted a 2024 analysis suggesting that certain strains of beneficial bacteria may support hair growth by influencing proteins involved in healthy hair follicle maintenance.

She said: 'Some live bacteria strains may boost vascular endothelial growth factor, which is a protein that can support the health of hair follicles and growth phases. However, more exploration is needed in this area of research.'

The treatment that is proven to work, but has a catch

Unlike many supplements that promise thicker, fuller hair, topical minoxidil is one of the few hair loss treatments backed by strong scientific evidence.

Available on prescription as a lotion or foam, it is applied directly to the scalp and can help slow hair loss and encourage regrowth in women with female pattern baldness.

Amy Burgess explains that it works by opening potassium channels in hair follicles, helping to activate the processes involved in hair growth.

Samantha Stewart added: 'Topical minoxidil is one of the best established treatments for female pattern hair loss.

'It can help maintain existing hair and improve growth, although it does not work for everyone or restore every woman's previous density.'

Results do not appear overnight. Some women notice improvement within a few months, but experts say it can take six to 12 months to properly judge the effect.

There is also a drawback: if treatment is stopped, the hair gained or maintained will gradually be lost.

Side effects can include scalp irritation, unwanted facial hair and, in the early weeks, increased shedding.

Low-dose oral minoxidil is another option, but it can also cause dizziness, fluid retention and heart palpitations, and may have serious cardiovascular effects in some patients.

And the supplement that is unlikely to help

Also known as vitamin B7, biotin helps the body make keratin and supports the division of hair follicles, which can promote growth. A deficiency can leave hair thin, brittle and prone to breaking.

But true biotin deficiency is rare, and there is little evidence that taking extra will improve hair growth if you already get enough.

Amy Burgess said: 'Biotin supplements don't directly accelerate or stimulate growth but it plays an important function in hair composition and structure.

'Most people get sufficient amounts from a balanced diet, making expensive supplements largely unnecessary.'

Samantha added: 'The fact that a nutrient is necessary for healthy hair does not mean that taking more of it will make hair grow faster or thicker.'

High doses also carry an unexpected risk. Biotin can interfere with blood tests, including those used to diagnose thyroid problems and heart attacks, potentially leading to dangerously misleading results.