You’re definitely not alone if you’ve spent any time researching hair growth supplements, inspecting a wider part line, or staring at your hairbrush wondering where your thick ponytail went, you’re definitely not alone.
Hair changes are a completely normal part of life for many women, particularly during periods of hormonal shifts. But knowing how to support your hair health from the inside out can get confusing fast, especially when every second ad on your feed is promising a quick fix in a pretty pastel bottle.
Walk down the aisle of any chemist or scroll through social media for five minutes, and you’ll find dozens of sleek hair growth supplements claiming to give you fuller, longer, healthier hair.
To help decode the labels before you add to cart, we spoke with Chelcey Salinger, Director of the International Association of Trichologists, and Anthony Pearce, Specialist Trichologist at Anthony Pearce Trichology.
Do hair growth supplements actually work?
The short answer? It depends entirely on what’s happening inside the body. While hair growth supplements are often marketed as a simple solution for thinning or shedding, experts say the first step is understanding why your hair is changing.
“The biggest misconception is that a ‘hair supplement’ will treat hair loss,” says Chelcey Salinger. “In reality, hair follicles only benefit from nutrients that are lacking. If your diet already provides sufficient amounts of a nutrient, taking more is unlikely to improve your hair.”
She explains that hair thinning can have many causes, including genetics, hormonal changes, nutritional deficiencies, medical conditions and inflammatory scalp disorders. “Before spending money on supplements, it’s far more valuable to determine why the hair loss is occurring.”
Anthony Pearce agrees. “Appropriate pathology authorised by an experienced practitioner will usually indicate what underlying disturbances there may be, and if specific supplementation is warranted,” he says.
Hair changes during perimenopause and menopause
For many women, hair can become finer, thinner or lose density during perimenopause and menopause. One of the most common concerns Chelcey sees is female pattern hair loss.
“This is a genetically influenced condition where hair follicles gradually become smaller over time, producing finer, shorter hairs with each growth cycle,” she notes. “Women typically notice widening of the part line, reduced overall density and increased scalp visibility.”
While menopause doesn’t necessarily cause female pattern hair loss, Chelcey says declining oestrogen levels can make an underlying genetic tendency more noticeable.
“Thinning scalp hair density through the stages of menopause is a concern which affects many women,” Anthony adds. “The cause is usually linked to changing hormone levels of progesterone, oestrogens and the androgens (male hormones).”
Decoding key ingredients: What do they actually do?
Marine collagen
Collagen powders are everywhere right now, but how they actually support your hair depends on who you ask.
Anthony says collagen is an important structural protein throughout the body. “Collagen comprises around 30% of body protein and 70% of protein within the skin. With its high amino acid profile, collagen is essential in maintaining the structure and integrity of connective tissues: skin, hair follicles, tendons, ligaments and bone.”
Chelcey offers a slightly different perspective. “Collagen is one of the most over-hyped ingredients for hair. It is simply a protein, and during digestion it is broken down into individual amino acids, just like every other dietary protein. Unless someone is protein deficient, collagen has no unique advantage over eating sufficient protein from a balanced diet.”
Vitamin D
Both experts named vitamin D as an important nutrient for healthy hair, particularly when a deficiency is present.
“Vitamin D levels (minimum 100 nmol/L) are required to re-set the follicle growth phase,” Anthony says, referring to the active growth stage of the hair cycle.
Chelcey agrees it deserves particular attention for women in perimenopause and menopause. “Vitamin D deficiency is extremely common, and as oestrogen declines during menopause, the body’s ability to activate vitamin D also declines. This means women become increasingly susceptible to vitamin D deficiency during and after menopause, making it an important nutrient to monitor and optimise.”
Iron
“Many women have iron levels that are adequate for general health but below what we consider optimal for healthy hair growth,” Chelcey notes. “This is best identified with blood testing so supplementation can be tailored to the individual.”
As Anthony explains, iron is essential because it helps produce haemoglobin, which carries oxygen straight to your hair follicles to give growing cells the vital energy they need.
“Iron deficiency will – in time – result in slower hair growth as increasing numbers of follicles move from the growing phase to the resting or falling phases – eventually resulting in an overall loss of scalp hair density.”
Zinc
Anthony says zinc is crucial to the keratinisation process, which is essential for maintaining the integrity of the hair shaft.
One thing worth knowing: zinc doesn’t work alone. “Copper levels should not be dominant over zinc, as this results in a suppression of zinc (and iron) absorption,” Anthony warns.
Chelcey flags a similar issue with iron. “Iron and zinc compete with each other for absorption in the intestine, reducing how much of each the body can absorb. If someone genuinely requires both nutrients, they are generally better taken separately.”
Keratin, protein and amino acids
Keratin is the protein that gives hair its structure, while amino acids help form the proteins our bodies rely on. “Amino acids are both the building blocks of protein and act as cell ‘messengers’ around the body, delivering nutrients, such as iron, to cells and tissues,” Anthony explains.
Rather than focusing on keratin or amino acids alone, it’s important to look at the bigger picture – including getting enough protein and the nutrients that support healthy hair function, such as iron and zinc.
The most misunderstood ingredient: biotin (vitamin B7)
While biotin is everywhere in the hair care world thanks to its role in keratin production, taking extra doses might not actually give you the rapid growth you’re hoping for.
“Biotin is simply vitamin B7, and true biotin deficiency is extremely uncommon because it is readily available in a normal diet,” Chelcey says. “Despite its popularity, there is very little evidence that biotin supplementation improves hair growth in people who are not deficient.”
There’s also a practical safety note worth flagging if you’re taking a biotin-containing supplement. “High-dose biotin supplements can also interfere with a number of common laboratory blood tests,” she adds. “Patients should always tell their healthcare provider if they are taking biotin before having blood tests.”
Botanical extracts, silica, selenium and vitamin C
Many hair growth supplements also include ingredients like botanical extracts, silica, selenium and vitamin C. While these ingredients may support broader hair and wellbeing routines, Anthony warns against choosing a supplement based solely on social media trends.
“Social media – usually through paid influencers – frequently promote a supplement or supplement combo as the panacea for all hair loss conditions. Past fads have been biotin, numerous aromatherapy oils, pumpkin seeds or pumpkin seed oil, black seed oil, and even water taken from holy sites such as Lourdes and the River Jordan!”.
Powders, capsules or gummies: does the format matter?
Hair growth supplements are now available in almost every format imaginable – from powders and liquids to gummies and capsules. But according to Anthony, the overall formulation is more important than the format itself.
Rather than choosing based on format alone, you should read the label carefully and consider whether the ingredients are appropriate for your individual needs.
What to know before buying hair growth supplements
If you’re noticing changes to your hair, our experts recommend:
- Finding the cause first: Hair changes can happen for many reasons, so understanding what’s driving them is key.
- Getting tested: Blood tests can help identify whether nutrients such as vitamin D, iron, zinc or other factors need attention.
- Avoiding the ‘more is better’ approach: Taking extra nutrients won’t necessarily improve hair if your body already has enough.
As Chelcey explains:
“Rather than relying general hair supplements, I encourage people to have appropriate investigations performed and only supplement nutrients that are genuinely deficient or below optimal levels. A targeted, evidence-based approach is far more likely to improve hair health than taking ingredients the body already has enough of.”
The Weekly’s edit of hair growth supplements
While there is no one-size-fits-all for healthier-looking hair, choosing a formula with well-considered ingredients can help you make a more informed decision when shopping for hair growth supplements.
The supplements below have been selected by our shopping team based on factors including ingredients, format, brand reputation and availability in Australia.
Supplements work best when they’re chosen with your individual needs in mind. They should complement, not replace, a balanced diet and advice from a qualified healthcare professional when needed.
Always read the label and follow the directions for use.
01
Vida Glow Hairology Capsules
$85 (or subscribe for $72.25) at Vida Glow
Designed as an innovative, once-daily capsule to target hair thinning and shedding, Vida Glow’s Hairology works to support healthy hair follicles and natural hair growth cycles. Powered by trademarked pea sprout extract AnaGain, alongside zinc, selenium, biotin and iodine-rich bladderwrack, this targeted supplement helps reduce hair loss while supporting an optimal environment for fuller, healthier-looking hair.
Ingredients: AnaGain (pea sprout extract), bladderwrack, zinc, selenium, biotin.
Always read the label and follow the directions for use.
02
The Beauty Chef Hair Biotic
$55 (or subscribe for $44) at The Beauty Chef
The Beauty Chef Hair Biotic delivers a synergistic blend of 11 herbal extracts, essential nutrients and exclusive probiotics designed to support hair growth, thickness and nail health from within. Featuring riboflavin and saw palmetto to support hair growth, zinc for hair thickness and biotin to assist keratin production, this clean capsule also includes bamboo-derived silica, iron, vitamin D and antioxidant-rich vitamin C to defend against free radicals.
Ingredients: Saw palmetto, bamboo silica, biotin, zinc, iron, vitamin D3, riboflavin, iodine (kelp), selenium, vitamin C, Lactobacillus plantarum (GUT5Y-4).
Also available:
Always read the label and follow the directions for use.
03
Vida Glow Hair Revival Duo
$139.50 (or subscribe for $122.76) at Vida Glow
If you prefer a combined approach, this duo from Vida Glow offers comprehensive support for hair structure, growth and overall density. Featuring Natural Marine Collagen Original to supply essential hydrolysed collagen peptides alongside the targeted Hairology capsules, this daily duo delivers crucial amino acids and micronutrients to maintain healthy hair follicles and revitalise hair strands from root to tip.
Ingredients: Hydrolysed marine collagen peptides, AnaGain (pea sprout extract), bladderwrack, zinc, selenium, biotin.
Always read the label and follow the directions for use.
04
Blackmores Bio Iron Advanced
$18.49 $11.09 at healthylife
Specially formulated to be gentle on the digestive system, Blackmores Bio Iron Advanced gives a once-daily dose of iron bisglycinate, a form of iron shown to have superior absorption compared to standard ferrous sulphate. Supported by vitamins B6, B12, C, folic acid and beta-carotene to assist nutrient absorption, it helps maintain healthy energy levels and reduces tiredness when dietary iron intake is inadequate.
Ingredients: Iron bisglycinate, vitamin C, vitamin B6, vitamin B12, folic acid, riboflavin, beta-carotene.
Also available:
Always read the label and follow the directions for use.
05
Ostelin Vitamin D3 1000iu
$34.99 at Amazon
A high-potency daily soft gel, Ostelin Vitamin D3 1000IU helps maintain optimal vitamin D levels in the body, which can drop during menopause or times of low sun exposure. Essential for encouraging the absorption of dietary calcium, it supports bone strength and mineralisation, maintains healthy muscle function and promotes immune system health and general wellbeing.
Ingredients: Vitamin D3 (colecalciferol) 25 micrograms (1000IU).
Also available:
$29.50$14.75 (130 caps) at Woolworths$34.99$29.99 (300 caps) at Chemist Warehouse- $49.49 (250 caps) at Priceline Pharmacy
Always read the label and follow the directions for use.
06
Nutra Organics Nutra Naturals Collagen Beauty Powder
from $43.95 at healthylife
Nutra Organics Collagen Beauty combines VERISOL Bioactive collagen peptides with natural wholefood nutrients. Enriched with vitamin C, zinc and silica from sea buckthorn, bamboo and guava, this versatile powder helps support skin hydration and elasticity while helping strengthen and grow hair and nails.
Ingredients: Hydrolysed collagen peptides, VERISOL bioactive collagen peptides, vitamin C, zinc, bamboo stem extract (silica), sea buckthorn, guava leaf extract.
Also available:
Always read the label and follow the directions for use.
07
Ethical Nutrients Healthy Hair, Skin & Nails
$21.95 at healthylife
Ethical Nutrients Healthy Hair, Skin & Nails is a comprehensive, Australian-made tablet designed to reduce nail brittleness and support strong, healthy hair and skin elasticity. Combining high-dose biotin, silicon, kelp-derived iodine and zinc with antioxidant selenium, vitamin E and lycopene, it assists keratin formation and protects against oxidative stress.
Ingredients: Biotin, zinc, selenium, iodine (kelp), silica, vitamin E, boron, manganese, lycopene, beta-carotene.
Always read the label and follow the directions for use.
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