What actually helps with hair thinning
Gradual reduction in hair density or volume, increased shedding, or visible scalp, which may result from nutritional deficiencies, hormonal changes, or stress.
Biotin is a cofactor for carboxylase enzymes involved in keratin protein synthesis. It supports hair follicle stem cell proliferation, improves hair shaft cortex structure, and reduces brittleness. Deficiency causes diffuse alopecia.
Dose: 2500–5000 mcg
Zinc is critical for DNA and RNA polymerase in rapidly dividing hair follicle cells. It modulates 5-alpha reductase (reducing DHT), supports keratin synthesis, and regulates the hair follicle growth cycle from telogen to anagen.
Dose: 15–30 mg
Inhibits 5-alpha reductase, reducing conversion of testosterone to DHT, the primary androgenic trigger of pattern hair loss.
Dose: 160–320 mg
Iron is essential for hair follicle matrix cell proliferation, which has one of the highest cell turnover rates in the body. Low ferritin starves the follicle of oxygen and nutrients, causing telogen effluvium (diffuse shedding).
Dose: 18–36 mg
Vitamin D receptors (VDR) are highly expressed in hair follicle keratinocytes and are essential for hair follicle cycling, particularly the anagen (growth) phase initiation. Deficiency is associated with alopecia areata and telogen effluvium.
Dose: 2000–4000 IU
Required for thyroid hormone synthesis and conversion of T4 to T3. Selenoprotein P supports hair follicle growth.
Dose: 50–100 mcg
Essential cofactor for lysyl oxidase in collagen and elastin cross-linking. Required for tyrosinase in melanin synthesis.
Dose: 1–2 mg