Essential Hair Supplements: Biotin, Collagen & Zinc | Expert Pharmacist Analysis

The Science Behind Hair Growth Supplements

Who doesn't want luscious hair? However, before jumping to supplements in the hope of achieving these beauty goals, the best first step is always talking to your doctor and getting some bloodwork.

But do these supplements we are bombarded with by influencers even work? With any natural health supplement, the quality of studies is usually lower than you would have for prescription medications, so it's important to assess the studies we do have with a critical eye before making large claims. So let's break it down.

Biotin: The Holy Grail?

If you're anything like me, you've probably wondered whether biotin supplements really are the secret sauce for achieving those Instagram-worthy locks and nails. Well what even is it? Biotin is a B vitamin (B7 to be precise) that we naturally get from our diet in legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast.

Influencers and vitamin brands often tout biotin as a miracle cure for gorgeous hair and nails. However, while some studies hint at its benefits, they're usually limited to people already deficient in biotin (DOI: 10.1159/000462981). The Journal of Drugs in Dermatology (JDD), published a peer-reviewed article in 2017 looking at the evidence for biotin from multiple studies, they also found that the overwhelming majority of the evidence we have for biotin is weak and that biotin should not be a regularly recommend supplementation to help hair growth and brittle nails (http://surl.li/skeum -JDD).

If you're not deficient and still take biotin, don't fret about overdosing – it is considered a very difficult drug to overdose on and is generally seen as harmless. There have been no reported injuries from taking too much. However, mild side effects like acne may occur due to its impact on B5 absorption. Additionally, biotin can mess with certain blood test results, such as thyroid levels, so always inform your doctor if you're taking it.

So, what's the verdict? While there is a glimmer of hope for its potential benefits. There needs to be more high-quality studies before biotin truly lives up to the hype.

Collagen: Young forever?

Collagen is the building blocks for our hair, skin, and nails, giving them that much-needed structure and strength. But here's the kicker: as we get older, our bodies start slacking on the collagen production, leaving us with thinner hair and weaker nails

While collagen's rap sheet is better than biotin for supporting healthy hair, nails and skin, I gotta admit, the studies aren't exactly top-notch quality either The bottom line is collagen has shown potential benefits but it depends what kind of collagen you use. With the plethora of supplements on the market today, it is important to know what to look for. The majority of these supplements contain Bovine derived collagen (from cows), however collagen derived from fish or (marine collagen) is what has shown benefits in studies done on human cells (in vivo) (DOI: 10.3390/ijms231911904) and studies done on mice (in vitro) (DOI: 10.4014/jmb.2308.08013). Suggesting that it has potential benefits for not only hair growth but hair regrowth in cases like alopecia.

Collagen is safe to use and has anecdotal evidence of helping hair growth and some more susbtantial studies in humans for skin health, bone health, age-related muscle loss, wound healing, reflux disease, osteoarthritis and rheumatoid arthritis. In fact, these diseases might be closely related to collagen deficiency, and that collage can help treat and prevent complications (DOI: 10.3390/polym13223868). Given its potential benefits and how safe it is, my go to supplement is Vital Proteins Marine Collagen Peptides Powder: https://amzn.to/3J8QZRk (Amazon)

Zinc: The Essential Mineral

Zinc is an essential mineral that plays a vital role in hair and nail health. It helps repair pathways needed to maintain normal hair growth. Low zinc levels have been proven to be lower in patients with hair loss disorders like alopecia (DOI: 10.2340/actadv.v103.13358).

One article published in 2022, in the Journal of Dermatological Treatment, looked at multiple available studies on zinc and found merit for it's benefits in people with hair growth disorders (DOI: 10.1080/09546634.2022.2062282). This is with a caveat that the majority of studies we have are very small with only a few hundred patients, so it's very hard to make generalized recommendations.

So what we do know is that zinc is closely related to our hair health. If zinc is low and we correct it, we have a better chance of reducing or even stopping your hair loss! A doctor can order bloodwork to see your current zinc levels and help determine the best dose for you. However, there are no studies suggesting that if your zinc is normal, and we increase it, that it will have any effect on hair quality or growth.

Take Away

While the scientific evidence for hair beauty supplements is promising, it's important to approach them with caution. Biotin, collagen, and zinc have shown some positive effects on hair and nail growth in small studies, but more research is needed to fully understand their benefits and potential side effects.

Remember, supplements should never replace a healthy diet and lifestyle. If you're concerned about your hair or nail health, it's always best to consult your healthcare provider who can provide personalize advice and give you guidance.