Telogen effluvium (TE) can feel like a mystery — one day your hair is normal, the next it’s shedding everywhere. While it’s usually temporary, many of us want a little extra support to speed up regrowth.
That’s where supplements come in. But with so many options, how do you know what really works? I dug into research and expert advice to find the most effective, science-backed options.
1. Iron
💡 Why it helps: Iron deficiency is a common, often overlooked cause of TE. Without enough iron, hair follicles can’t produce healthy hair.
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Tip: Get tested before supplementing — too much iron can be harmful.
2. Zinc
💡 Why it helps: Zinc is crucial for hair tissue growth and repair. Deficiency may worsen shedding and slow regrowth.
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Tip: Daily doses vary, but most adults benefit from 8–11 mg. Always check labels and consult a doctor.
3. Biotin (Vitamin B7)
💡 Why it helps: Biotin strengthens hair structure and is popular for hair growth. While deficiency is rare, supplementation can help support fragile TE hair.
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Tip: Consistency matters. Results may take 2–3 months.
4. Vitamin D
💡 Why it helps: Low vitamin D is linked to hair thinning. Supplementing can help regulate the hair cycle and support follicle health.
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Tip: Blood tests help determine the correct dose. Sunlight is also a natural source.
5. Omega-3 Fatty Acids
💡 Why it helps: Found in fish oil or flaxseed, omega-3s reduce inflammation and nourish hair follicles, making hair stronger and less prone to shedding.
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Tip: Pair with a healthy diet for best results — they work best as part of a lifestyle approach.
Down-to-Earth Insights
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Supplements aren’t magic — TE hair usually grows back naturally in 3–6 months.
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They support your body while it recovers from triggers like stress, illness, or hormonal shifts.
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Overloading on vitamins can backfire. Testing and moderation matter.
💡 Unconventional tip: Track your hair growth with photos weekly — it’s encouraging to see the slow but steady progress.
The Bottom Line
If you’re dealing with telogen effluvium, these supplements can give your hair follicles a fighting chance. Combined with gentle care, good nutrition, and stress management, they support natural regrowth and make shedding feel a little less scary.
Remember: TE is usually temporary, and patience is key — but giving your body the right nutrients can make the wait more productive.
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