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Best Supplements for hair growth

Top 10 Evidence-Based Recommendations

Evidence Level: promising•Ranking methodology

We reviewed human trials (RCTs where possible), effect sizes, and dosing from 20+ papers so you don't waste months on hype. No affiliate fluff—just what actually moved hair counts or shedding in studies.

Quick Reference Card

1.Pumpkin seed oil: 400 mg/day, 12–24 weeks [1][13]
2.Marine protein complex (Viviscal): 1 tab BID, 3–6 months [10][11]
3.Tocotrienols: 100 mg/day, 8 months [7]
4.Omega-3/6 + antioxidants: daily, 6 months [8]
5.Saw palmetto: 400 mg/day, 16+ weeks [9]
6.Nutrafol: 4 caps/day, 3–6 months [12][14]
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7.Iron if ferritin <40 ng/mL: replete to ~40–60 [15][16]
8.Vitamin D if low: D3 daily to 30–50 ng/mL [18]
9.L-cystine + B6 (+/- zinc): 3 months [21]
10.Zinc if low: 15–30 mg/day, 8–12 weeks [17]

Ranked Recommendations

#1Top Choice

The quiet DHT-tamer with a surprisingly big signal

Dose: 400 mg/day with food for 24 weeks

Time to Effect: 12–24 weeks

How It Works

PSO's phytosterols appear to inhibit 5-alpha-reductase, lowering local DHT signaling in follicles—similar pathway to finasteride, but milder. [1]

Evidence

In a randomized, double-blind 24-week trial in men with AGA (n=76), PSO increased hair counts ~40% vs ~10% with placebo; global photos and self-ratings also improved. [1] A small 3-month trial in women found dermoscopic improvements and was comparable to 5% minoxidil foam on some measures, but shorter and smaller. [13]

Best for:Men with early-mild AGA; women with FPHL who prefer a botanical DHT-modulator.

Caution:Rare GI upset; avoid if allergic to pumpkin; data in women is smaller/shorter than in men.

Tip:Look for cold-pressed PSO standardized for phytosterols; pair with omega-3s to support scalp anti-inflammation. [8]

#2Strong Alternative

Protein + silica + micronutrients that showed up on the camera

Dose: 1 tablet twice daily for 3–6 months

Time to Effect: 90–180 days

How It Works

Provides specific amino acids and marine collagen fragments that may support anagen duration and shaft keratinization; added silica/vitamin C support collagen cross-linking. [10][11]

Evidence

Multiple double-blind RCTs in women with thinning hair showed significant gains in terminal hair counts and reduced shedding by 3–6 months vs placebo. [10][11][12]

Best for:Women with diffuse thinning (FPHL or stress-related) who want a single, simple regimen.

Caution:Fish/shellfish allergy; some products are pricey.

Tip:Consistency matters—photos were taken at 90 and 180 days; set calendar reminders to stay on it. [10][11]

#3Worth Considering

The antioxidant E that beat placebo on hair counts

Dose: 100 mg/day mixed tocotrienols (not just tocopherol) for 8 months

Time to Effect: 4–8 months

How It Works

Potent lipid-phase antioxidants may reduce follicular oxidative stress and support anagen; emerging work suggests Wnt/β-catenin and stem-cell signaling effects. [7]

Evidence

Double-blind study (n=38) showed ~34–42% increase in hair count at 8 months vs negligible change on placebo. [7]

Best for:Both sexes with early thinning, especially when scalp oxidative stress/inflammation is suspected.

Caution:Choose tocotrienols; generic vitamin E (alpha-tocopherol) is not the same.

Tip:Look for bioenhanced/mixed tocotrienol complexes; take with fat for absorption. [7]

#4

Less shedding, thicker strands

Dose: Daily combination formula for 6 months (as used in trials)

Time to Effect: 3–6 months

How It Works

EPA/DHA and GLA modulate inflammatory mediators around follicles; antioxidants limit lipid peroxidation of sebum-rich scalp. [8]

Evidence

Randomized 6-month study in 120 women showed improved photographic density, reduced telogen % and miniaturized hairs, and self-reported less shedding vs control. [8]

Best for:Women with chronic shedding/telogen effluvium tendencies.

Caution:Fish/shellfish allergy; may interact with anticoagulants at high doses.

Tip:Combine with PSO or saw palmetto for a DHT-plus-inflammation one-two punch. [1][9]

#5

Gentle DHT modulation with new RCT support

Dose: 400 mg/day standardized oil (2–3% β‑sitosterol) for 16+ weeks

Time to Effect: 8–16 weeks

How It Works

Fatty acids/sterols may inhibit 5-alpha-reductase and lower DHT at the follicle. [9]

Evidence

2023 double-blind RCT (n=80; oral/topical arms) showed up to 29% reduction in hair fall and small density gains vs placebo; serum DHT decreased in the oral group. [9]

Best for:Men and women wanting a botanical DHT helper but not ready for prescriptions.

Caution:GI upset in some; avoid in pregnancy; quality varies widely.

Tip:Use standardized lipid extracts; combine with omega-3s or PSO for complementary action. [8][1]

#6

Multi-pathway formula that cut shedding in RCTs

Dose: 4 capsules daily with meals for 3–6 months

Time to Effect: 90–180 days

How It Works

Blend targets micro-inflammation, stress, oxidative damage, and androgens (e.g., ashwagandha, curcumin phytosome, saw palmetto, marine collagen). [12][14]

Evidence

Randomized, double-blind studies in adult and peri-/postmenopausal women showed significant increases in terminal/total hair counts by 3–6 months and ~32% shedding reduction vs placebo. [12][14]

Best for:Women with multifactorial thinning (stress + hormones + micro-inflammation).

Caution:Contains many actives—check for interactions (e.g., ashwagandha, curcumin).

Tip:If budget is tight, emulate its core levers: DHT-modulator + anti-inflammatory lipids + antioxidant. [12][8][9]

#7

If your ferritin is down, hair won't stay up

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#8

Common deficiency tied to multiple hair disorders

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#9

Keratin-building blocks for stubborn shedding

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#10

Small deficiency, big shedding

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Timeline Expectations

Fast Results

  • •Pumpkin seed oil (signals by ~12 weeks). [1]
  • •Saw palmetto (hair-fall reduction by 8–16 weeks). [9]

Gradual Benefits

  • •Tocotrienols (4–8 months). [7]
  • •Marine protein complex (3–6 months). [10][11]

Combination Strategies

DHT‑calm + Anti‑inflammation Stack (AGA/FPHL)

Components: Pumpkin seed oil 400 mg/day + Saw palmetto 400 mg/day + Omega‑3/6 + antioxidants daily

PSO and saw palmetto both nudge down DHT via 5-alpha-reductase, while omega fats/antioxidants reduce scalp inflammation and telogen shift—covering two big drivers. [1][9][8]

Take PSO and saw palmetto with breakfast; take omega combo with the largest meal. Run 16–24 weeks, then reassess photos.

Diffuse Shedding Rescue (TE‑prone)

Components: Marine protein complex (Viviscal) 1 tab BID + Vitamin D3 (per labs) + Iron or zinc if low

Viviscal reduced shedding and increased terminal counts; normalizing low D and ferritin tightens the growth cycle. [10][11][18][15]

Correct deficiencies per labs; start Viviscal for 3–6 months. Retest ferritin/25(OH)D at 8–12 weeks.

Antioxidant Anagen Support

Components: Tocotrienols 100 mg/day + Omega‑3/6 + antioxidants

Tocotrienols improved hair counts vs placebo; EFAs/antioxidants reduced telogen hairs—together they target oxidative stress from two angles. [7][8]

Take both with a fat‑containing meal for 6 months before judging results.

Shopping Guide

Form Matters

  • •Iron: choose ferrous bisglycinate or fumarate; avoid co-dosing with calcium.
  • •Vitamin D: D3 (cholecalciferol) > D2 for raising 25(OH)D.
  • •Zinc: picolinate or gluconate have good absorption; don't pair with iron.
  • •Saw palmetto: lipid/sterol-standardized extracts (2–3% β-sitosterol).
  • •Tocotrienols: mixed tocotrienols (not only alpha-tocopherol); bioenhanced forms absorb better.

Quality Indicators

  • •Human-trial doses on label (match above).
  • •cGMP + third-party testing (NSF/USP/ISO).
  • •Clear standardization (e.g., phytosterols %, tocotrienol mg profile).

Avoid

  • •Proprietary blends hiding doses—look for exact mg.
  • •'Works in 2 weeks' claims—most human trials ran 12–24 weeks.
  • •Under-dosed softgels (e.g., PSO <300–400 mg/day).
  • •No third-party testing or allergen disclosure (fish, shellfish).

Overrated Options

These supplements are often marketed for hair growth but have limited evidence:

Biotin (unless you’re deficient)

True biotin deficiency is rare; adding more hasn't beaten placebo for hair growth in replete people and can distort lab tests.

Generic collagen powders

Standalone collagen has sparse hair-specific RCTs; many 'wins' come from multi-ingredient formulas where collagen isn't isolated.

High‑dose generic vitamin E (alpha‑tocopherol)

The trial signal came from tocotrienols, not plain alpha-tocopherol; different molecules, different effects. [7]

Important Considerations

If you're pregnant/trying, avoid DHT-modulating botanicals (PSO, saw palmetto). Always check ferritin and 25(OH)D before iron or high-dose D. If you use anticoagulants, clear omega-3s first. Space zinc and iron doses to avoid absorption clashes. Keep expectations realistic: supplements help most in early thinning or deficiency-driven shedding—not late-stage baldness. [8][9][15][18]

How we chose these supplements

We prioritized randomized, placebo-controlled human trials with objective measures (phototrichogram/hair counts), then added high-quality observational/meta-analyses for deficiency-driven cases (iron, vitamin D). Doses mirror successful trial protocols where available. [1][7][8][10][12][14][15][18]

Common Questions

How fast will I see results?

Most hair trials took 12–24 weeks. PSO showed separation by 12 weeks; marine protein, Nutrafol, and omega stacks by 12–24 weeks. [1][10][12][8]

Do these replace minoxidil/finasteride?

No. They're add-ons or alternatives for milder cases or for those who can't tolerate meds. Some trials compared favorably on select measures, but drugs remain stronger. [13]

What labs should I check first?

Ferritin, CBC, 25(OH)D, TSH ± zinc/B12. Replete deficiencies before judging any supplement. [15][17][18]

Best picks for men vs women?

Men: PSO ± saw palmetto + omega-3s. Women: marine protein or Nutrafol + correct ferritin/Vit D if low. [1][9][10][12][15][18]

Can I stack too much?

Yes—overlap is common. Pick 1 DHT modulator + 1 anti-inflammatory/antioxidant + fix deficiencies. Reassess at 16–24 weeks.

Sources

  1. 1.
    Effect of Pumpkin Seed Oil on Hair Growth in Men with Androgenetic Alopecia (RCT) (2014) [link]
  2. 7.
    Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers (RCT) (2010) [link]
  3. 8.
    Effect of a nutritional supplement with omega‑3/6 and antioxidants on hair loss in women (RCT) (2015) [link]
  4. 9.
    Standardized Saw Palmetto Oil in AGA: 16‑week randomized, placebo‑controlled study (2023) [link]
  5. 10.
    Viviscal in women with self‑perceived thinning hair (double‑blind RCT) (2012) [link]
  6. 11.
    Extra‑strength marine protein supplement in women: 3‑month RCT (2015) [link]
  7. 12.
    Nutrafol Women: randomized, double‑blind, placebo‑controlled study (2018) [link]
  8. 14.
    Nutrafol Women’s Balance (peri‑/postmenopausal): RCT (2021) [link]
  9. 13.
    Pumpkin seed oil vs 5% minoxidil foam in FPHL (comparative) (2021) [link]
  10. 15.
    Iron Deficiency and Nonscarring Alopecia in Women: Systematic Review & Meta‑analysis (2022) [link]
  11. 16.
    Diagnosis and treatment of female alopecia: focusing on iron deficiency‑related alopecia (2023) [link]
  12. 17.
    Diagnostic value of serum ferritin for Telogen Effluvium (2021) [link]
  13. 18.
    Serum 25(OH)D in non‑scarring alopecia: systematic review/meta‑analysis (2023) [link]
  14. 19.
    Vitamin D deficiency in alopecias: systematic review/meta‑analysis (2024 search) (2025) [link]
  15. 20.
    High‑dose oral vitamin D3 in telogen effluvium (cohort) (2021) [link]
  16. 21.
    Arginine–L‑cystine–zinc–B6 combo in TE: 3‑month clinical study (2023) [link]

This content is for informational purposes only and is not medical advice. Always consult healthcare providers before starting supplements. We cite research but errors may exist. Report an error