Supplements for Hair Health: What Actually Helps (and What Might Be Overhyped)

By Dr. Anne Morgan | Thrive Once More, Lee’s Summit & Liberty, Missouri

Hair loss and thinning hair can be distressing, and if you’ve been down the supplement aisle lately, you know there’s no shortage of promises. From gummies packed with biotin to trendy powders claiming to restore your hair overnight, it can be hard to tell what actually works.

At Thrive Once More, we take a root-cause approach to hair health. That means we dig deeper to uncover what your body may actually be missing and which supplements can help replenish those gaps.

Here are a few that we often find to be truly supportive:

Omega-3 Fatty Acids

Healthy fats are essential for scalp hydration and inflammation control. Omega-3s (especially EPA and DHA from fish oil) help nourish hair follicles, support circulation, and reduce inflammatory processes that may be contributing to hair loss.

They’re also crucial for hormone balance, a major factor in women’s hair loss.

Vitamin D

A deficiency in vitamin D is surprisingly common, especially in the Midwest, where we don’t always get enough sun in the winter. Vitamin D plays a big role in hair follicle cycling and immune system regulation.

Low vitamin D levels have been associated with both autoimmune-related hair loss and female-pattern hair loss. Testing your levels and supplementing when needed can make a big difference.

Iron

Iron deficiency (even without full-blown anemia) is one of the most overlooked causes of hair thinning in women. Iron helps carry oxygen to your cells, including your hair follicles. Low ferritin, the stored form of iron, is often linked to excessive shedding or slow regrowth.

Before supplementing, it’s important to test your levels. Too much iron can be harmful, so this one should always be based on lab results.

Copper

Copper is a trace mineral that supports the formation of collagen and elastin, both of which are essential for strong, healthy strands. It also plays a role in maintaining hair pigment and preventing premature graying.

But be cautious: copper needs to be balanced with zinc and shouldn’t be supplemented blindly. Again, we always test first.

And What About Biotin?

It’s everywhere, and many assume it’s the holy grail for hair growth. But here’s the truth: unless you’re deficient, biotin likely won’t make much of a difference.

Most people get enough biotin through diet, and high doses can even interfere with lab tests, especially thyroid panels. If your levels are fine, there’s no need to load up on more.

A Personalized Approach is Key

When it comes to hair health, there’s no one-size-fits-all supplement. What works for one person might do nothing for another, especially if the root cause of your hair issues is hormonal, autoimmune, or stress-related.

That’s why we begin with labs, symptom tracking, and a full assessment of your health history before recommending any supplement protocol.

Let’s Take the Guesswork Out of It

If you’ve been trying supplements without seeing results or you’re overwhelmed by the options, we can help you narrow them down.

At Thrive Once More, we don’t believe in band-aids. We believe in root causes, real answers, and long-term results.

Schedule your Thrive Wellness Assessment today and get a personalized plan that supports your hair, hormones, and whole-body health.