The best supplements for healthy hair in midlife

There was a time when a supplement meant a multivitamin and some cod liver oil. Nowadays, there are supplements on offer for everything from clearing up problem skin to preventing hair loss. The supplement market is worth over £100 billion a year in the UK and it’s growing.

But do any of them really work? I’m a sceptic. I’ve been on the hunt for a solution to help with hair thinning (a knock-on effect from postpartum hair loss a few years ago). It seems as though thinning, and the resultant dry or brittle texture of hair, is a concern on the rise. ‘I have noticed an increased number of women with hair shedding, brittle or breaking hair and loss of thickness, particularly around mid-life,’ says leading consultant dermatologist Dr Thivi Maruthappu.

She puts it down to hormonal changes: ‘The lack of oestrogen during this time contributes to drier, thinner hair, which, coupled with low levels of iron, can contribute to hair shedding.’ I can vouch for the impact low iron levels can have. Last summer I booked in to see the consultant trichologist Anabel Kingsley who, after checking my bloods, recommended I take daily iron supplements to improve the loss of hair. It made a difference, albeit not until month three. ‘Iron and ferritin (stored iron) deficiency are one of the most common causes of excessive daily hair shedding in women,’ Kingsley notes.

Vitamin D3 is another ingredient everyone, including men, should look out for. ‘Vitamin D deficiency is incredibly common, and it can impact hair growth cycling as every hair follicle has a vitamin D receptor,’ says Kingsley. Hair is 
a needy but essentially ‘not needed’ tissue, she explains. This is precisely why supplements can be so helpful – when there’s a deficiency, the hair is the last tissue to reap any benefits for vitamins and minerals.

If hair loss isn’t an issue but you have noticed a shift in the condition and texture of your hair, Maruthappu recommends the Advanced Hair Vitamins by Dr Ophelia Veraitch (£69, Dr Ophelia). These supplements contain iron, vitamin C, vitamin D3 and vitamin B12 – all of the proven elements to support healthy hair.

Advanced Hair Vitamins, £69, Dr Ophelia

Diet is a very important factor when the hair is concerned and Maruthappu, who is dual-qualified as a nutritionist, recommends her clients ‘avoid low-calorie diets, as an intake of less than 1,200 calories per day can contribute to hair loss’. What you eat can have an impact too. ‘Ensure adequate protein intake and good fats such as those found in nuts, seeds, avocado and oily fish.’

If you struggle getting enough protein in your diet, Kingsley recommends a daily amino acid (protein) supplement: ‘Hair is made of protein, and amino acids provide your strands with the building blocks that keep them strong.’ I’ve been trying the Density Amino Acid Protein Booster by Philip Kingsley (£33, Philip Kingsley), formulated with pea protein. It is designed to make the density of hair feel thicker – rather than promote new growth – so could be suitable for anyone looking to improve hair’s overall condition.

Density Amino Acid Protein Booster, £33, Philip Kingsley

Of course, the products you use in the shower play a big part in your overall hair health, but even more important is maintaining good scalp health. If you have a build-up of dead skin cells and oil on the scalp, ‘it can clog the follicles and impact the quality of hairs that grow from it, resulting in brittle hair prone to breakage,’ says Kingsley. If you have a dry or flaky scalp, look for a clarifying shampoo to keep the follicles clear.

Those recovering from cancer also often find they have to deal with potential hair loss and change to hair texture after chemotherapy. Kingsley advises using a gentle, fragrance-free shampoo and conditioner. (Her father, the late Philip Kingsley, created No Scent No Colour Shampoo and Conditioner in 2006 for his wife Joan while she was being treated for breast cancer.)

No Scent No Colour Shampoo, from £12, Philip Kingsley

And finally, be patient, advises Maruthappu. ‘Hair takes at least eight to 12 weeks to respond to new treatments, but if your hair loss is persistent, it’s advisable to see a doctor.’