Hair loss affects millions of Australians. Research suggests several supplements may support hair growth and reduce thinning when combined with a healthy diet and lifestyle.
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Research highlights
Ranked by evidence strength and effectiveness. Get personalised dosages above.
Most effective for those with biotin deficiency. Can interfere with certain lab tests.
Zinc deficiency is linked to hair loss. Don't exceed 40mg/day without medical supervision.
Only supplement if deficient. Get tested first. Iron overload can be dangerous.
Marine collagen peptides may be most effective for hair.
Primarily studied in men with androgenetic alopecia.
B12 deficiency is a recognised cause of hair loss. Red blood cells require B12 to carry oxygen to hair follicles. When levels are low, follicles cannot grow new hair efficiently. Most beneficial for those with confirmed deficiency — routine supplementation in B12-replete individuals is unlikely to improve hair growth.
Evidence ratings based on peer-reviewed clinical research. Individual results may vary.
Our recommendations are based on peer-reviewed clinical research. We evaluate each supplement on effectiveness, evidence quality, safety profile, and value for money across Australian retailers.
Always consult a healthcare professional before starting any supplement regimen, especially if you are taking medications or have existing health conditions.
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Common questions
The most evidence-backed supplements for hair loss are: biotin (2,500–5,000mcg daily, primarily for deficiency-related thinning), iron (only if ferritin is below 70ng/mL), zinc (15–30mg), and collagen peptides (2.5–5g). For pattern hair loss specifically, saw palmetto (320mg) has moderate evidence as a mild DHT blocker. Vitamin D deficiency is also linked to hair loss and is common in Australia.
Biotin helps if you're deficient, but deficiency is relatively rare. A 2017 review found biotin supplementation improved hair in 18 of 18 reported cases — all involving biotin deficiency. For non-deficient adults, the evidence is weak. Most dramatic hair loss results come from correcting underlying iron, zinc, or vitamin D deficiencies. Get blood tests before assuming biotin is the answer.
Marine collagen peptides (type I) at 2.5–5g daily have the best evidence for hair and skin. Key brands available in Australia include Vital Proteins (via iHerb), Great Lakes, and Nutra Organics (local). Hydrolysed collagen is best absorbed. Take with vitamin C which is essential for collagen synthesis. Results typically take 8–12 weeks of consistent use.
Stress-related hair loss (telogen effluvium) is usually temporary and reverses when stress reduces. Supplements that help manage stress — ashwagandha (300mg KSM-66 twice daily), magnesium glycinate, and B-complex vitamins — can support recovery. Zinc and iron levels should also be checked as stress depletes these. Most stress-related hair loss recovers within 6–12 months.
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