As you probably already know, I’m not a big fan of hair loss supplements.
In my experience, they are one of the most overpromised and underperforming solutions for thinning hair and hair loss.
And if this is the first time you’re hearing me say that, here is why:
When hair starts to thin, the vast majority of the time it is not because you are not getting enough vitamins or nutrients in your diet.
It is because those nutrients are not reaching the follicle effectively.
Hair loss is driven by a blood flow restriction around the follicle, largely influenced by androgen hormones. So even if you are consuming the right nutrients, if delivery is compromised, the follicle's health still struggles.
That said, just because I am skeptical of most hair supplements does not mean I do not believe in supplements at all.
There are a few that I personally believe provide real foundational benefit to overall health, and I thought I would share them with you.
Because, similar to the hair loss space, the supplement space is incredibly overwhelming.
There are thousands of options.
Endless must have lists.
Constant new trends.
And most people are left guessing.
Recently, I worked with a concierge physician here in LA and went through a full health screening, including extensive blood panels, heart CT for calcium buildup, and a full review of every medication and supplement I was taking.
I was honestly surprised by how many supplements the doctor told me to remove because they were unnecessary.
But there were a few he considered foundational, nutrients many people are deficient in that support the body’s ability to function the way it is supposed to.
We do not sell these. I am not trying to convince you to take them. But since being consistent with these, I have personally noticed meaningful improvements in my energy, sleep, and overall health.
Here are the ones that made the cut for me:
Magnesium
Foundational for sleep quality, nervous system regulation, and muscle relaxation. I take it before bed and the improvement in sleep depth is noticeable.
Vitamin D plus K2
Vitamin D is critical for immune function, mood, and bone health. K2 helps direct calcium where it belongs. Many people are low, especially if you spend most of your time indoors.
B Vitamins using methylated forms
Essential for energy production and cognitive function. Some people, myself included, do not process standard folic acid efficiently, which is why methylated forms matter.
Omega 3s
Support brain health, cardiovascular health, and inflammation regulation. Another area where many people fall short nutritionally.
I also make sure I am getting enough Vitamin C through diet, and supplement when needed for immune and collagen support.
But here is the most important part:
I do not take any of these blindly.
I use real data, blood work and how I actually feel, to guide decisions.
No guessing.
No chasing trends.
No assuming something works because it is popular.
And that is what I would recommend for anyone.
Start with data.
Understand what your body actually needs.
Then build a routine that supports you, not a generic protocol from the internet.
These supplements are just part of the picture. Without proper nutrition, sleep, movement, and stress management, none of this matters long term.
Lately I have been thinking a lot about how health is truly our most important asset. Without it, everything else becomes harder.
I heard a quote recently that stuck with me:
Process, not perfection.
Small daily actions done consistently are what create real change over time.
That is something I am actively working on myself.
If this helps even one person cut through the noise and focus on what actually matters, then it is worth sharing.
I would genuinely love to hear your thoughts, or if there is something that has made a meaningful difference for you personally.
As always, thank you for being part of this community and trusting us to be part of your journey.
Hair Loss is History,John GossFounder & CEO, Adegen
