Super supplements for healthy hair

Most of us take at least one supplement a day, even if it’s a daily vitamin tablet. But certain supplements do more for hair than others. If you are looking into supplements specifically for your hair, here’s the down low on what to use and why.


Zinc is rife in oysters, red meat and poultry. You can also get your fair share of zinc from nuts, dairy, whole grains and beans (or, if your diet is defunct in any way, a supplement).

Zinc is often seen as the go to supplement for hair loss. It’s also great for skin and nails. There is a link between a deficiency in zinc and hair loss. By adding zinc to your diet, you create healthy cell division, creating luscious growth of new hair. Zinc also helps balance hormone levels. When hormone levels go out of whack, the consequences can include hair loss and acne.


Iron is essential and we absorb it from meat, clams, sunflower seeds, nuts, beans and dark leafy greens as well as tofu and dark chocolate. We typically associate iron with red meat but even vegetarians and vegans can get their recommended daily allowance by adding iron rich ingredients to their shopping baskets.

It is essential with iron to get the correct dose. Women need 14-15 mg of iron per day. If you eat non-heme sources of iron such as lentils and spinach, add a vitamin C tablet to help absorption.


You can find biotin in eggs, nuts, whole grains and milk and meat. Many people who struggle with hair loss take biotin supplements, but biotin is a good ‘all-rounder.’ Biotin helps metabolise everything from fat to protein and is great for strengthening nails. It is not stored by the body so you constantly need to keep your levels high by eating biotin rich foods.


The highest source of niacin is yeast extract (think marmite) but fish and liver are also great sources. Also known as B3, Niacin deficiency can cause fatigue and poor hair condition. Add platefuls of fish to your diet or butter your toast with marmite to keep your levels topped up.

Vitamin C

Vitamin C is in oranges, kiwis, peppers, leafy greens and tomatoes. Vitamin C bolsters the immune response making short work of colds. If you are vegetarian or vegan, add a Vit C supplement to your meals after you consume non-hume sources of iron to help your body absorb them. Vitamin C builds collagen (the building block that forms our hair) and is also absorbs iron which feeds the follicles.

Remember…eat your vitamins and minerals if you can but if you can’t as often as you’d like, add a supplement to keep stores high. Always follow recommended doses. Don’t exceed the RDA.