If you’ve been struggling with hair that’s thinning, brittle, or just not growing like it used to, you’re not alone. And while topical treatments and fancy shampoos might help on the surface, true hair health starts from within. That’s why Dr. Janine Bowring, ND, a naturopathic doctor and wellness expert, is sharing her top five supplements that truly support hair growth—backed by real results.
“If you’re curious about how to grow healthy, long, strong hair, I’ve got five of my best and favorite supplements for hair growth,” says Dr. Bowring. Here’s what she recommends:
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1. High-DHA Fish Oil
Omega-3s aren’t just good for your heart—they’re crucial for healthy, shiny, resilient hair.
“DHA—docosahexaenoic acid—is that important omega-3 fatty acid that as humans we don’t make. It has to come from our diet or a high-quality fish oil supplement,” explains Dr. Bowring.
She notes that DHA-rich fish oils help support hair strength, shine, and overall growth. The key? Look for a formula with high DHA content for maximum benefit.
2. Grass-Fed Collagen
Not all collagen is created equal—and when it comes to your hair, quality matters.
“What I’ve found works best is a grass-fed bovine hydrolyzed collagen,” says Dr. Bowring. “It’s rapidly absorbed, easy on digestion, and helps to fortify your own collagen—supporting not just your skin but your keratin levels for beautiful hair.”
Collagen supports hair structure from the inside out, and a clean, grass-fed source ensures you're getting the purest possible form.
3. High-Quality Protein
Protein is the literal building block of hair—and many people aren’t getting enough of it.
“A lot of people are actually protein deficient,” warns Dr. Bowring. “I recommend supplementing with a high-quality whey isolate protein powder. It’s a great way to boost your protein levels for optimal hair growth.”
Look for 100% whey isolate with no added sugars or fillers. It’s one of the most absorbable forms of protein your body can use to build stronger, healthier strands.
4. Thyroid Support
Hair loss can often be a sign of underlying hormonal imbalance, especially thyroid dysfunction.
“If your thyroid function is low, one of the first symptoms is that your hair starts falling out,” says Dr. Bowring.
Supporting your thyroid with natural thyroid-supporting supplements can help regulate hormones and improve hair retention and growth. If you suspect thyroid issues, she recommends getting levels checked and supplementing accordingly with safe, gentle options.
5. Iron (Bisglycinate Form)
Iron deficiency is a sneaky yet common cause of hair loss—especially in women.
“Iron is so important, and a lot of people don’t realize they’re deficient,” says Dr. Bowring. “I recommend iron bisglycinate—it’s easy on the stomach and won’t cause constipation like many traditional iron supplements.”
She also suggests boosting iron naturally through iron-rich foods like red meat, figs, prunes, and leafy greens—but supplementing might still be necessary to restore healthy levels.
Bottom line
“These are the five supplements I recommend again and again for anyone looking to grow stronger, longer, healthier hair,” says Dr. Bowring.
Want to dive deeper into the best supplement forms and how to take them? Dr. Bowring shares more expert tips in her videos and resources online.
Because when it comes to hair health, what you put into your body matters just as much as what you put on it.
