BEST SUPPLEMENTS FOR HAIR LOSS & HAIR THINNING
- truubynature
- Sep 9, 2025
- 11 min read
When people search for help with “why is my hair thinning?” or “which vitamins help with hair loss?” the answer is rarely just one thing. Hair health is a reflection of the whole body. One important truth stands out: hair grows from the inside out. Just like skin and nails, your hair depends on nutrients, hormones, and circulation to thrive.
If your body is depleted, stressed, or out of balance, your hair is often one of the first places you’ll notice. The good news is that understanding what’s driving hair loss helps you choose the right support – whether through diet, supplements, or lifestyle adjustments.
7 common causes of hair loss and thinning
Most people will first ask "what can I put on my scalp to stop the hair thinning", but unfortunately your hair will NOT stop falling out or start growing back if the underlying reasons for hair loss are not addressed...
Rosemary oil won't help.
Scalp massages won't help.
Even prescription medications won't help long term.
For your hair to stop falling out and start growing back, you must look inward and figure out why it's falling out in the first place, much like when you have digestive issues.
Figure out the reason for your hair loss first, otherwise nothing you put on your scalp will work. Let's face it, Pepto Bismol is just a quick-fix, a fast symptom relief band-aid approach.
Here's where the "process of elimination" comes in handy. Go through these following common causes of hair loss and see which one resonates with you. Then we can also look at which supplements will help you get there faster:
1. Hormone fluctuations
Hormones regulate the hair growth cycle. During pregnancy for example, higher oestrogen levels often prolong the growth phase (anagen), leading to thick, full hair. After birth, when hormones drop, many women experience postpartum shedding. Similarly, during perimenopause and post-menopause, declining oestrogen and progesterone can shorten growth cycles and increase thinning at the crown. Even thyroid imbalances (underactive or overactive thyroid) can trigger diffuse hair loss because thyroid hormones directly influence follicle metabolism.
2. Stress
When you’re under high stress, cortisol (the stress hormone) rises. Elevated cortisol can disrupt circulation to the scalp, deplete nutrients like zinc and magnesium, and push follicles prematurely into the resting phase (telogen effluvium). This is why many people see increased shedding two to three months after a stressful event such as a divorce, moving homes, or even work burnout. Chronic stress can also worsen scalp inflammation, making follicles less stable.
3. Medications
Certain medications can interfere with cell division in hair follicles or disrupt nutrient absorption. For example, some antidepressants, blood pressure medications, and even acne drugs are linked to shedding. Chemotherapy is the most well-known, but even milder prescriptions can have hair-related side effects. If you suspect a link, never stop medication on your own – speak with your healthcare provider about alternatives or supportive care.
Some medication that are known to cause hair loss or hair thinning include birth control pills, hormone replacement therapy, thyroid medications, anti-depressants, some retinoids, anti-fungal medications, blood thinners, and more.
4. Iron deficiency This is a big one! Especially for many women – and it often goes unnoticed or undiagnosed because not all iron deficiencies are detectable in a blood test.
Iron is crucial for haemoglobin, the protein that carries oxygen in your blood. Follicles require oxygen and nutrients to fuel cell division, which drives hair growth. Without enough iron, follicles weaken, and hair may fall out faster than it grows back. Low ferritin (your body’s stored iron) is strongly associated with female hair loss.
Heavy menstrual cycles, vegan or vegetarian diets, and digestive conditions like celiac or IBS can all often contribute to low iron.
5. Illness or immune response
The immune system prioritises survival over non-essential functions like hair growth. After a viral infection, high fever, or surgery, follicles can enter shock and shed several months later. Autoimmune conditions such as alopecia areata or lupus cause the immune system to directly attack follicles. Even long-term inflammation in the body diverts resources away from the scalp.
6. Lack of proper sleep Sleep is when the body repairs itself, balancing hormones and reducing inflammation. Poor sleep raises cortisol and decreases melatonin – both of which play roles in follicle health. Reduced blood flow and disrupted growth cycles can show up as thinning, slower regrowth, or fragile strands.
7. Harsh products and daily cleansing
Many commercial shampoos and styling products contain ingredients that irritate the scalp barrier. Even some essential oils can be irritating to the scalp! And many cleansing products are basically liquid (or solid) soaps, made inexpensively and without care for the scalp microbiome since soap's pH is too low for the scalp microbiome to survive. Irritation increases inflammation, which weakens follicles over time. Over-washing strips away natural oils, leaving the scalp vulnerable and inflamed. Frequent heat styling and chemical colouring add another layer of damage.
Learn more about the scalp microbiome and why it matters, in our blog post [HERE]:
And now for the good stuff: The best supplements you can take to support healthy hair growth! Let's learn:
best supplements for healthy hair growth
While a “food first” approach is essential, most people don’t consistently eat enough nutrient-dense foods to cover all bases. Stress, medications, and depleted soils make it harder to get what we need from diet alone. High-quality supplements can bridge the gap and give your body the raw materials it needs to grow stronger, healthier hair.
My best recommendation is to buy your supplements through a health food store (and behind the counter where the "naturopathic-grade" ones are kept) rather than at a drug store or supermarket.
Vitamin B complex (including biotin)
B vitamins are coenzymes – meaning, they help convert the food you eat into cellular energy.
Folate, B6, and B12 support red blood cell formation, delivering oxygen to the follicles.
Biotin (vitamin B7) helps the body build keratin, the main protein in hair. While severe biotin deficiency is rare, even mild depletion can lead to brittle, thinning strands. Biotin supports keratin production, but works best when taken as part of a full B-complex for balance.
Vitamin D
Vitamin D helps regulate the hair follicle growth cycle and supports the production of keratinocytes, the cells that build new hair.
Deficiency is surprisingly common due to our largely indoor, sedentary lifestyles and reduced sun exposure, especially in northern climates. Low levels have been associated with excessive shedding and certain hair loss conditions.
Supplementing with vitamin D3, ideally after confirming low blood levels, can make a significant difference not only in hair recovery but also in mood and immune strength.
Unfortunately, the quality and per-unit quantity of vitamin D supplements we are allowed to buy here in Canada is typically not enough, so sourcing a good quality vitamin D is essential – such as the type provided by Ezra Healing.
Collagen
Collagen provides amino acids like proline and glycine, which are building blocks for keratin.
It also supports the connective tissue around the follicle, improving scalp elasticity and circulation.
Marine collagen is well absorbed, but bovine collagen contains more type I and type III collagen, which are particularly beneficial for skin and scalp.
Regular supplementation can reduce shedding, increase hair thickness, and improve overall scalp health – plus, it's fantastic for your skin and nails too!
Omega oils
Omega-3s reduce inflammation in the scalp and nourish follicle membranes.
They help regulate oil production, preventing a dry, flaky scalp.
Omega-3 and 6 also improve blood flow, ensuring follicles get oxygen and nutrients.
Clinical studies show supplementation can reduce hair loss and improve hair density after six months of consistent use.
Iron
Iron is essential for oxygen transport to the follicle.
Deficiency (low ferritin) is one of the most overlooked causes of female hair loss.
Best absorbed forms: iron bisglycinate or iron glycinate – they’re gentle on the stomach and less likely to cause constipation compared to traditional ferrous sulphate.
Important note: not everyone needs iron. Too much can be harmful. Always test your ferritin levels before supplementing.
Trace minerals
Minerals like zinc, magnesium, selenium, and copper are cofactors for enzymes involved in hair follicle growth.
Zinc deficiency is linked to hair shedding and poor wound healing on the scalp.
Selenium helps regulate thyroid hormones, which directly influence hair.
Adding a trace mineral blend such as ConcenTrace to your water can help restore balance, especially if your diet is lacking in whole, mineral-rich foods. ConcenTrace contains magnesium, potassium, boron, selenium, silicon, phosphorus, lithium, sodium, in a well-balanced supplement that can be added to your daily water intake.
don't dismiss nutrition, hydration, and lifestyle
Supplements are not magic bullets. They work best as part of a foundation of good nutrition, hydration, and rest. Whole foods like leafy greens, beans, nuts, fish, and berries provide antioxidants, amino acids, and micronutrients that protect the follicle. Aim to drink plenty of mineral-rich water and prioritise at least 7–8 hours of sleep each night.
Think of supplements as your insurance policy: they help your body cope during times of stress, illness, or hormonal transition when diet alone might not be enough.
If you are experiencing sudden, rapid shedding or losing hair in clumps, always consult with a healthcare professional. A hair diary – taking weekly photos and notes – can help track changes and guide treatment.
VACCINATIONS: HAVE THEY AFFECTED YOUR HAIR? In recent years, some people have reported hair shedding or thinning following vaccinations. Researchers are exploring whether immune responses and protein spikes could play a role. Have you noticed changes in your hair after vaccination? Share your experience in the comments – your insight may help others navigating the same challenges.
Over the last few years, more people have been sharing their concerns about changes in their hair and scalp health after receiving certain vaccinations. In online forums, support groups, and even casual conversations, some feel that ingredients in vaccines may have aggravated their health or triggered unexpected side effects like hair thinning or increased shedding.
What we do know is that the immune system plays a big role in hair growth cycles. When your body is under stress – whether from infection, immune activation (or over-activation), or inflammation – hair follicles can shift into the resting phase, leading to temporary shedding known as telogen effluvium. For some, this process resolves in a few months. For others, it feels like their hair never quite bounces back, especially if there are other underlying factors at play, such as low iron, thyroid imbalance, or ongoing stress.
Still, this remains an area of uncertainty, and many people feel alone in their search for answers. This is why I’d love to open the conversation to you.
Have you noticed changes in your hair after vaccination, or after recovering from illness?
Do you feel your hair has fully recovered, or are you still working through ongoing thinning?
What has helped you in your own healing process?
Your experiences matter. Sharing them not only helps others who are struggling in silence but also creates a broader picture of how health, immunity, and hair are interconnected.
FAQs WE RECEIVE about supplements RELATED TO hair loss
Q: What is the best vitamin for thinning hair? A: B vitamins, especially biotin, along with vitamin D and iron, are the most common deficiencies linked to thinning hair.
Q: Does collagen really help regrow hair?
A: Collagen provides the amino acids needed to build keratin, strengthens scalp tissue, and improves follicle support. While it doesn’t regrow hair overnight, consistent use can improve hair thickness and resilience.
Q: Can we get enough vitamin D by just sitting in the sun for 10 minutes per day? A: It depends. Our skin can make vitamin D when it’s exposed to direct sunlight, but how much you produce varies based on where you live, the season, your skin tone, your liver function, hereditary disorders, obesity, medications intake, and even your age. In northern climates, especially during fall and winter, the sun’s rays are too weak for the skin to generate meaningful amounts of vitamin D. The common recommendations are to spend 30 minutes in the sun per day, although some sources suggest up to 2 hours without wearing sunscreen in order for your body to metabolize this 'sunshine vitamin' effectively.
Q: How long does it take for supplements to work for hair growth?
A: Because hair grows slowly (about 1 cm per month, max 2 cm for some people), and cell turnover on the scalp is slow, most people need 3–6 months of consistent supplementation to see noticeable results.
Q: Can omega-3 help with hair shedding?
A: Yes. Omega-3s reduce scalp inflammation, improve circulation, and support follicle membranes, which can reduce excessive shedding over time.
Q: Does stress cause hair thinning?
A: Stress raises cortisol levels, which can push hair into the resting (telogen) phase and trigger shedding. Chronic stress also depletes key nutrients needed for growth.
Q: What mineral deficiency causes hair loss?
A: Zinc, iron, and selenium deficiencies are strongly linked to hair thinning. These minerals support follicle enzymes and hormone regulation. See our recommendation for adding trace minerals to your diet.
Q: Is hair loss from menopause reversible?
A: Hair thinning related to menopause can often be improved with the right support – including balanced nutrition, supplements like collagen and omegas, and hormone guidance from your practitioner. We have a whole blog post on the topic here:
Q: Can supplements stop hair shedding after pregnancy?
A: Postpartum shedding is common due to hormone shifts. A balanced diet plus supplements such as a B complex, iron (if low), and omega oils can support faster recovery.
Q: Does dehydration affect hair growth?
A: Yes! Without proper hydration, circulation to the scalp decreases and follicles receive fewer nutrients. Hydration also affects scalp oil balance and hair elasticity. Remember that water works like a carrier of all the nutrients to your body, and helps with detoxification. Drink up!
Q: Which supplement is best for female hair loss?
A: For many women, a combination of iron (if deficient), B complex, collagen, and omega oils provides the best support for reducing thinning and encouraging regrowth.
Q: What vitamins help with postpartum hair loss?
A: Protein, iron (if low), B-complex, and omega oils can support hormonal recovery and reduce shedding. Nourishing from within helps your body rebound after pregnancy. Don't worry, it will all settle back to normal after a few months, and once you've stopped nursing your baby. If postpartum hair loss continues, consult with your healthcare professional.
Q: How long before supplements improve hair thickness?
A: Most experts say 3–6 months of consistent use are needed – hair grows slowly, so patience and routine matter most, and you will probably not begin to see results for 3 months, as this is the turnover time for hair growth and scalp strength reinforcement.
Q: Are supplements safe if I’m not deficient?
A: not always. Experts caution that if your levels are already normal, supplementation may do nothing – or, worse, lead to toxicity.
Q: Which minerals are most linked to hair loss?
A: iron, zinc, vitamin D, and selenium are commonly associated with thinning hair when deficient – and may help when levels are low.
Q: Do DHT-blocking supplements really work?
A: natural options like pumpkin seed oil, saw palmetto, and rosemary may offer some benefits – but clinical support is limited compared to proven treatments like topical minoxidil or oral finasteride.
Have you noticed hair changes since receiving vaccinations?
Yes, most definitely!
Maybe, i'm not sure?
Not at all.
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