Ashwagandha, Biotin & Co.: This is what’s behind the hair superfoods

Healthy, strong, and shiny hair is an important beauty feature for many – and often also an expression of inner vitality. In addition to a balanced diet and good hair care, more and more people are turning to dietary supplements to support hair growth and prevent hair problems. But which active ingredients are actually useful? We provide an overview of proven nutrients and explain how they work.

Biotin – the classic for hair, skin, and nails

Biotin, also known as vitamin B7, has long been a fixed component of many hair products. It helps maintain normal hair by supporting the metabolism of amino acids – the building blocks of keratin, from which our hair is made. A deficiency can lead to brittle hair and hair loss.

Especially suitable for: People with brittle hair, diffuse hair loss, or increased nutrient needs, for example during stressful life phases.

Ashwagandha – stress regulation for healthy hair

Ashwagandha is an adaptogenic medicinal herb from Ayurvedic medicine that helps the body better cope with stress. Chronic stress is a common trigger for hair problems such as diffuse hair loss. Ashwagandha can help regulate cortisol levels, improve overall well-being, and thus indirectly promote hair health.

Especially suitable for: People whose hair problems are stress-related.

Zinc – trace element for the hair root

Zinc is essential for cell division and hair growth. It supports the formation of new hair cells and can prevent inflammation of the scalp. A deficiency often manifests as thinning hair and delayed growth.

Especially suitable for: People with proven zinc deficiency or scalp problems.

Iron – oxygen supply for the hair follicles

Iron is important for the formation of hemoglobin, which transports oxygen to the hair roots. A deficiency, especially in women, can lead to diffuse hair loss. Since iron supplements should only be taken in case of a diagnosed deficiency, a prior blood test is important.

Especially suitable for: Women with heavy menstruation, vegetarians/vegans, or people with diagnosed iron deficiency.

Omega-3 fatty acids – moisture and nutrient supply

Omega-3 fatty acids from fish oil or algae oil have anti-inflammatory effects and support the supply of important lipids to the scalp. They promote the elasticity of the hair follicles and can thus prevent hair breakage.

Especially suitable for: People with dry, flaky scalp or hair breakage.

Conclusion: Pay attention to individual needs

Not every dietary supplement is equally suitable for every person. It is crucial whether there is actually a nutrient deficiency or a specific problem. Those who want to supplement specifically should rely on high-quality products and, if in doubt, seek medical advice.

Tip: In the KÖSMETIK online shop, you will find a selection of carefully compiled dietary supplements that support your hair care from the inside out.