Hair loss
Supplements for hair loss and thinning hair: capsules, gummies, collagen powders and single nutrients like zinc, selenium and biotin. We explain which forms are worth it, sensible doses and how long to give them.Read more →
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Vitamins and supplements for thinning hair, explained
How shedding starts and where nutrition fits
Hair grows in cycles. A follicle spends a long stretch growing, then rests, then releases the hair. Shedding often rises two to three months after a trigger: illness, a very low calorie diet, childbirth, or a demanding period at work. That gap in time is why the cause and the extra hair in the brush rarely feel connected.
Nutrients help where something is short. Zinc contributes to the maintenance of normal hair. Selenium contributes to the maintenance of normal hair. Biotin does the same. Those are the claims European food law allows here, and they describe upkeep, not regrowth. Pattern hair loss runs in families and follows hormones, so no supplement changes that pattern. It can still support the hair you have, which is why many people pair a targeted product from our hair growth range with better scalp care.
Forms, doses and the details that matter
- Capsules and tablets: the highest dose per serving and the easiest labels to check.
- Gummies: pleasant to take, so people stay consistent. Doses are usually lower and sugar is often added.
- Powders: used for collagen and protein, where one serving weighs several grams and will never fit in a capsule.
- Liquids and drops: helpful if swallowing tablets is difficult.
Dose deserves a second look. Biotin is needed in micrograms, yet many hair products carry 10,000 mcg. More is not better here, and high biotin can disturb some laboratory blood tests, so mention it to your GP before testing. Zinc works the other way: the NHS advises no more than 25 mg a day from supplements, because more can block copper absorption. Iron only makes sense once a blood test shows you are low, which is why we would rather point you to our iron products after that conversation than before it.
How we choose what goes in this collection
We judge hair products on three things: the form, the dose and whether the combination makes sense. So we look for zinc and selenium at sensible levels, biotin without extreme megadoses, and collagen in powders large enough to reach a real serving. We buy straight from the brands, with no intermediaries, so what arrives is authentic. Our compliance team checks every product before it goes live, we test in house, and independent labs spot-check batches. More than ten years of buying has taught us which formulas hold up and which only look convincing on the front of the tub. You can read how we select.
Who this collection suits
This page fits you if your shedding followed a life event, a restricted diet or a hormonal shift, and you want the basics covered properly rather than a long ingredient list you cannot judge. Hair grows around one centimetre a month, so give any product three to six months of daily use before you decide. New growth usually shows first as short, fine hairs along the hairline. If you are pregnant, avoid supplements with high dose vitamin A and check anything new with your midwife. Hair goals sit within BEAUTY + BALANCE, so you will find skin and hormone support close by.
Frequently asked questions
What causes hair loss, and can supplements do anything about it?
Most hair loss falls into two groups. The first is pattern hair loss, which follows genetics and hormones and is progressive. The second is temporary shedding after a trigger such as illness, childbirth, a crash diet, stress or a medication change. Supplements are only useful for the nutritional side of the second group, where intake or stores are low. Zinc, selenium and biotin each contribute to the maintenance of normal hair, so they support upkeep rather than reversing a genetic pattern.
Which nutrients are actually allowed to be linked to hair?
Under European and UK food law, only a short list applies to hair. Zinc contributes to the maintenance of normal hair. Selenium contributes to the maintenance of normal hair. Biotin contributes to the maintenance of normal hair. Copper contributes to normal hair pigmentation. Ingredients you see promoted heavily, such as collagen, saw palmetto and silica, have no approved hair claim. That does not make them worthless, but it does mean nobody can promise you what they will do.
Which form should I choose: capsules, gummies, powder or liquid?
Pick the form you will genuinely take every day, then check the dose on the label.
| Form | Dose per serving | Best suited for |
|---|---|---|
| Capsules | High | Full multi-nutrient formulas |
| Tablets | High | Single minerals, lower cost |
| Gummies | Lower, often sugar added | People who dislike pills |
| Powder | Several grams | Collagen and protein |
| Liquid or drops | Flexible | Difficulty swallowing |
Consistency beats strength here, because hair only shows change over months.
How much zinc and selenium is safe to take each day?
Both minerals are linked to normal hair, and both have clear ceilings. Staying inside the NHS supplement limits matters more than chasing a high number on the label, because too much zinc reduces copper absorption and too much selenium can itself cause hair and nail problems.
| Nutrient | Adults 19 to 64 | Max from supplements |
|---|---|---|
| Zinc, men | 9.5 mg | 25 mg |
| Zinc, women | 7 mg | 25 mg |
| Selenium, men | 75 µg | 350 µg |
| Selenium, women | 60 µg | 350 µg |
Source: NHS.
How long before I notice any difference?
Give it three to six months of daily use. Hair grows roughly one centimetre a month, and a follicle that has just entered a resting phase will shed regardless of what you take today. The first visible sign is usually less hair in the brush, followed by short, fine new hairs at the hairline. If nothing has changed after six consistent months, the cause is probably not nutritional and a GP or trichologist is the better next step.
Should I take iron if my hair is thinning?
Only after a blood test. Low iron is one of the few genuinely common nutritional causes of shedding, but iron is also easy to overdo, and side effects start above 20 mg a day. Ask your GP for a ferritin test first, then dose to what the result shows.
| Group | Daily amount |
|---|---|
| Men 19 and over | 8.7 mg |
| Women 19 to 49 | 14.8 mg |
| Women 50 and over | 8.7 mg |
Source: NHS.
Is a 10,000 mcg biotin supplement better than a small dose?
No, and there are two reasons. Biotin is needed in micrograms, and true deficiency is rare in a normal diet, so a very large dose gives you nothing extra for hair. It can also interfere with certain laboratory blood tests, including some thyroid and hormone panels, which produces misleading results. Many labs ask you to pause biotin for a few days before testing. We stock high dose options because some people want them, but we would not start there.
What about shedding after pregnancy or during menopause?
Both are hormonal shifts, and both cause shedding that often starts months after the change begins. Postpartum shedding usually settles on its own once the cycle resynchronises, so nutrition here is about covering the basics rather than forcing regrowth. Around menopause the thinning tends to be gradual and lasting, and the same nutrients still only support normal hair. For the wider picture, look at our menopause support range. While pregnant or breastfeeding, check any supplement with your midwife.
