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Food should always come first, but supplements can support you especially if you have deficiencies or can’t get enough nutrients from your diet.
Biotin
Helps strengthen hair and nails.
Most people get enough from food, but supplementation is popular for breakage or thinning.
Collagen
Peptide Collagen supports:
.Hair follicle regeneration
.Scalp health
.Protein for keratin productionA daily scoop in smoothies or coffee is easy to add.
Vitamin D
Low vitamin D is strongly linked to hair shedding and slow growth. If you don’t get much sunlight, a supplement can help maintain healthy levels.
Omega-3 Fish Oil
If you don’t eat much fish, an omega-3 supplement helps:
.Decrease scalp inflammation
.Improve shine
.Support hair density
Zinc
Supports:
.Hair repair
.Growth
.Oil gland function around follicles
A nutritionist may recommend this if you’re prone to hair shedding.
Iron
.Only recommended if you are iron-deficient (very common in women).
.Low iron = chronic hair shedding.
.Never take iron supplements without checking your levels first.
B-Complex Vitamins
Includes B12, biotin, niacin, and folate important for:
.Strong hair strands.
.Energy for cell growth.
.Reduced thinning.
Bonus: Daily Habits That Help Hair Grow
Nutritionists also emphasize lifestyle factors:
.Drink enough water.
.Reduce stress (stress = hair thinning).
.Sleep 7–9 hours.
.Avoid crash diets.
.Maintain a balanced diet long-term.
.Don’t overheat your hair with styling tools.
Final Thoughts
Healthy, long hair is the result of consistent nourishment. With the right foods eggs, leafy greens, fatty fish, nuts, legumes and the right supplements (if needed), your hair has the building blocks it needs to grow stronger, longer, and healthier.
