But not all popular remedies are what they’re touted to be. And we believe it’s always important to think critically about what works and what doesn’t. So let’s look into the research, shall we? Now, the theory behind hair supplements really comes down to internal structural support. Let’s explain: Hair is made up of keratin1, a type of protein that consists of about 18 amino acids2 including cysteine, proline, threonine, leucine, and arginine. And like most processes in the body, the production of keratin is heavily influenced by free radical damage and oxidative stress—both of which can be eased or neutralized by antioxidants.* OK, but do they work? Well, while key nutrients and bioactives can support the synthesis and protection of hair*, clinical studies using supplements in healthy populations are hard to find. (You’ll find some research in people with various nutrient deficiencies, but there’s not much published research on hair supplements for the average person.) And given that their mechanisms are more about creating optimal conditions for hair health, it’s challenging to track just how much they influence hair growth. Not to mention: As with the efficacy of any supplement, it comes down to the formulation. But that’s not to say there isn’t robust anecdotal support for hair supplements: While peer-reviewed publications are ideal, lots of anecdotal reports collectively carry merit too. Ultimately, however, whether you take a good multivitamin with these nutrients or a stand-alone higher-dose hair-centric supplement, the most benefit is likely to come for folks who need the supplementation. According to research, these are the most important nutrients linked to normal hair health and appearance5,* so getting enough of these each day is important: Now, on average hair grows about ¼ inch to ½ inch a month, according to Bridgette Hill, certified trichologist and founder of Root Cause Scalp Analysis. This may fluctuate depending on where you are on the hair growth cycle. Your hair grows in four phases12: anagen, catagen, telogen, and exogen. You’ll likely feel that your hair grows faster during the primary growth phase (anagen), but at any given point in time about 10 to 15% of your hair is in the shedding phase (telogen). There’s little you can do to influence this cycle naturally, but there are ways to support your hair growth so it’s healthy long term. In fact, in a 2016 study, a small number of men received a daily four-minute scalp massage. At the conclusion of the study, the investigators found an increase in hair thickness15. A more recent 2019 study found that of the 300 or so participants who followed a specific massage regimen, nearly 70% reported improved hair thickness at the end16.
