Do Beauty Supplements Really Help Hair Grow?

If you've ever wanted longer, thicker, or shinier hair, you're not alone. One of the most common questions we get in the salon is: "What beauty supplements or vitamins should I take to make my hair grow faster?" From biotin to collagen to vitamin B, the market is full of promises-but do they really deliver?

Here's what you need to know.

Supplements Can Help... Sometimes

Supplements can be useful if you're struggling with a vitamin deficiency. Studies like A Review of the Use of Biotin for Hair Loss, show positive results for participants who are already deficient in certain nutrients prior to taking the supplements for the study. In these cases, the uses of supplements to aid in vitamin deficiency has shown to visibly improve hair growth, strength, and overall health.

But if you are already healthy and eating a balanced diet, taking a beauty supplement won't make a noticeable difference. There are a number of studies that show positive hair growth results from use of specific brand name supplements. But in most double blind placebo studies, there is no significant improvement of hair growth with the use of supplements in healthy adults.

It is important to remember to look into the details of the studies (Number of participants, health prior to study, parameters of control variables, etc). These hyper specific blends may work well for the participants chosen for the study, but are not a universal solution. If they do not have the medical history of participants prior to the double blind study, the published outcome may seem too good to be true!

A Quick Warning

Vitamins and supplements are not regulated under the category of drugs in the United States. The FDA classifies supplements under the category of food. So although companies do have to prove that their ingredients are safe, dietary supplements are not approved by the FDA for efficacy or safety prior to being put on store shelves.

What does this mean for you as the consumer?

A magic miracle all-in-one hair growth supplement may do more harm than good. Before taking new supplements regularly, be sure to consult your doctor. Vitamin overdose (hypervitaminosis), is not common but can be serious. Talking to a healthcare professional about your specific needs can help you choose the correct supplement and dosage for you, if it is even necessary.

The Real Keys to Healthy Hair

Instead of relying on supplements, focus on habits that are factually proven to support hair health and growth.

• Nutrition: Greens Greens Greens! Green leafy vegetables like kale and spinach are rich in iron and folate to promote hair growth. Avocado, nuts and seeds, and oily fish provide healthy fats. Citrus fruits provide a healthy dose a vitamin C, which is essential to the formation of collagen in your body. Lentils, beans, and lean meats provide iron, biotin, and protein to strengthen the hair. The body processes nutrients from natural sources much more efficiently than from processed supplements. If you eat the rainbow, your hair and skin will thank you!

  
  

• Stay Hydrated: It is important to stay hydrated to maintain the health and hydration of hair follicles.

  
  

• Exercise: Exercise and movement is key to healthy hair growth. Hair follicles require a healthy blood supply to receive nutrients, oxygen, and other essential elements. Exercise can improve blood circulation which increases blood flow to the scalp. Regular exercise also regulates hormones, including testosterone and cortisol, which both have large roles in hair growth and hair loss in both men and women.

  
  

• Sleep: Sleep plays a major role in stress reduction, hormone regulation, and is when the body does the majority of its repair and regeneration. It is important to get a full 7-9 hours of sleep each night.

  
  

• Be Gentle with your Hair: Healthy hair care habits are crucial in consistent hair growth. If you are damaging your hair from the outside, you won't see the results you're aiming for. Use a wide tooth comb, detangle carefully, avoid sleeping with wet hair, and minimize heat styling. See below for more salon professional hair care tips.

  
  

• Avoid Smoking: Now there is a lot of scientific debate on how smoking causes hair loss. There is documented correlation, but not a specific causation. It is know that smoking cigarettes constricts blood vessels, worsening blood flow. It is also speculated to cause free radical damage to hair follicles and may have hormonal effects. So even though the science here is still emerging, it may still be a good idea to avoid smoking for overall and hair health.

Quick Tips and Salon Hacks

• Brush your hair starting at the ends and working your way up to the roots. It's easier on your hair strands and causes less pulling and breakage.

• Wash when your scalp feels dirty. Do not try to put off washes just for the sake of washing your hair less. Scalp health is vital for healthy hair growth. Skipping washes too often can cause build up in the hair follicles, and can cause bacterial growth on the scalp leading to dandruff or other conditions that can inhibit healthy hair growth.

  
  

• Sleep on a silk or satin pillowcase to reduce friction and breakage.

  
  

• Wash your hair with lukewarm water - hot water can strip moisture from the hair strand.

  
  

• Limit harsh chemical treatments to limit the amount of chemical damage.

  
  

• Reduce the amount of heat styling, and be sure to use a heat protectant when using hot tools to help reduce heat damage.

  
  

• Stay consistent: healthy hair habits take time, but the results are worth it!

  
  

The Bottom Line

Supplements may help some, but healthy hair starts with your everyday habits. Eating well, staying hydrated, sleeping enough, and caring for your hair gently will give you stronger, healthier hair overtime - without relying on a pill. Be skeptical before shelling out big bucks on a gummy vitamin claiming to grow your hair faster! It most likely isn't a tailored solution for you.

Think of your hair as a reflection of your overall health. Treat it well, and it will reward you!

The Catalyst Experience

Here at Catalyst Hair Studio, we can talk through healthy habits, and help advise you on your journey to long healthy hair! But we are not medical professionals, and during our consultation if we come across something that is out of the scope of our expertise, we will recommend you see your family physician or dermatologist.

Embrace Your Hair Journey

Enhancing your hair health is a journey, not a destination. With Catalyst’s professional services, you can take meaningful steps toward achieving the hair you have always wanted.

By investing in personalized consultations, treatment plans, healthy habits, and high-quality products, you are setting yourself up for success. Remember, healthy hair is within your reach, and Catalyst is here to guide you every step of the way.

So, why wait? Take the first step today and discover the difference that Catalyst can make for your hair health. Your journey to vibrant, beautiful hair starts now.

Citations

• Patel DP, Swink SM, Castelo-Soccio L. (2017). A Review of the use of Biotin for Hair Loss. National Institutes of Health.

• Rajput, RJ. (2022). Influence of Nutrition, Food Supplements and Lifestyle in Hair Disorders. National Institute of Health.