If you’ve ever stood in the supplement aisle staring at rows of pastel hair gummies promising thicker, shinier, longer hair, you’re not alone. But according to Dr. Amna Adel, not all hair supplements are created equal—and many of the most popular ones simply aren’t worth the hype.
In a recent TikTok, Dr. Adel broke down the biggest misconceptions around hair growth supplements and shared which ones actually make a difference versus which ones are just draining your wallet.
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Skip These: Hair Gummies and “Hair Vitamins”
Dr. Adel is very clear on this one: hair gummies and branded hair vitamins are largely a waste of money.
These trendy supplements are often just basic vitamins—like biotin, zinc, or vitamin C—wrapped in cute packaging and marked up at a premium price. While they look appealing and taste good, they don’t contain anything special that you can’t get from standard supplements at a fraction of the cost.
In many cases, the doses are also too low to make a meaningful difference for hair growth. Bottom line? You’re paying for marketing, not results.
The Supplements To Take
Vitamin D
Vitamin D is one of the most overlooked nutrients when it comes to hair health. Dr. Adel emphasizes that almost everyone, especially those living in the UK or other low-sunlight regions, should be taking vitamin D from October through April. Low vitamin D levels have been linked to hair thinning and shedding, and deficiency is extremely common—even in people who eat well. The good news? You don’t need anything fancy. Dr. Adel recommends sticking with affordable, own-brand vitamin D supplements, noting that cheaper options work just as well as expensive versions.
Iron
If you’re experiencing excessive hair shedding, iron deficiency could be the culprit. Dr. Adel specifically calls out iron as one of the most impactful supplements for hair growth—when it’s actually needed. Signs you may be low in iron include:
- Persistent hair shedding
- Feeling tired all the time
- Dry or dull skin
- Heavy or irregular periods
Iron plays a key role in oxygen delivery to hair follicles, and when levels are low, hair growth can slow or stop altogether. Dr. Adel notes that correcting an iron deficiency can make a huge difference in hair density and regrowth—but it’s best to confirm low levels with a blood test before supplementing.
The bottom line
Dr. Adel’s advice is refreshingly straightforward: don’t waste your money on expensive, over-hyped hair supplements. Instead, focus on identifying and correcting real deficiencies—especially vitamin D and iron—because that’s where you’ll see actual results.
Healthy hair starts from within, and sometimes the most effective solutions are the simplest (and cheapest) ones on the shelf. If hair loss or thinning is a concern, a blood test and targeted supplementation may do far more for your hair than any trendy gummy ever could.
