Hair Loss and Nutrition: Which Vitamin Deficiencies Cause Hair Loss

Hair loss is a very common phenomenon that affects people from all over the world, regardless of age and gender. While the world is hoping to see a new dawn for permanent hair loss solutions, we often overlook the concept of nutrients and their role in supporting hair health. 

Today, there are many topical solutions in the market, what we feed into our bodies is what ultimately decides the strength, longevity, and vitality of our hair. 

Sometimes, the answer to hair loss can be as simple as a deficiency in specific vitamins. Before starting a specific hair loss treatment, it’s essential to understand the internal triggers that cause this issue and find a way to fix it. Always remember that no solution is permanent unless it's corrected from within your body. 

In this blog, we will explore the connection between vitamin deficiency and hair loss and how you can restore and maintain thick and healthy hair permanently.

The Role of Vitamins for Hair Health

As a study on the National Library of Medicine confirms, vitamins are important elements in maintaining the overall health and vitality of our hair. They play a strong part in nourishing hair follicles, supporting the hair growth cycle, and maintaining the strength and resilience of each strand. 

In other words, they provide the necessary building blocks and nutrients to keep our hair healthy and strong. When our body lacks these vitamins, hair growth can slow down, hair strands can become weak, and hair shedding may increase.

The Connection Between Vitamin Deficiency and Hair Loss 

There are many studies that have strongly validated the connection between vitamin deficiency and hair loss. Some of these key findings include: 

• Low levels of vitamins D, B12, and other micronutrients are more prevalent among those with thinning hair and alopecia compared to other control subjects.

• Clinical trials show that replenishing deficient vitamin levels leads to significant improvement in hair density, a noticeable reduction in hair shedding, and other markers of hair growth and health.

• Biochemical studies outline the mechanisms through which vitamin deficiencies disrupt healthy hair follicle function, development, and hair protein production.

Depending on the gender, the exact vitamin you are deficient in may vary. Experts believe men experience common vitamin deficiencies in D, B6, B12, folic acid, magnesium, calcium, iron, and iodine. 

On the other hand, women may experience deficiencies in D, B12, Folic acid, calcium, iron, and iodine. 

Besides hair loss, vitamin deficiencies can also cause other symptoms that can alarm about any other underlying health conditions. General symptoms include extreme fatigue, unexplained weight loss, frequent illness, muscle weakness, bone/joint pain, loss of appetite, mouth ulcers, vision issues, and mood changes.

Not All Hair Loss is Related to Vitamins or Nutrients 

Trichologists say breaking down the exact connection between vitamin deficiency and hair loss is complex. This is because not all hair loss results from a lack of nutrients. 

In some cases, too many vitamins, such as Vitamin A, and rapid weight loss, which can overlap with vitamin deficiencies, can also trigger hair loss. 

Here are some conditions of hair loss that may not be triggered by nutrition deficiency: 

Androgenetic Alopecia

This is a type of hereditary hair loss that affects both males and females. It is one of the most common types of hair loss and is not influenced by vitamin or nutrition deficiency. 

Telogen Effluvium

A condition that causes excessive shedding of hair, is primarily caused by external factors such as stress, trauma, and drug use. In some cases, this type of hair loss can also have nutritional causes such as zinc deficiency or caloric restriction. 

Alopecia Areata

It is an autoimmune condition where your immune system mistakenly attacks your hair follicles, causing the hair to fall out. There is limited evidence that deficiencies in vitamins or zinc play a role in this condition.

Vitamin Deficiencies That Cause Hair Loss 

Reliable studies confirm that a balanced intake of essential vitamins is fundamental for nurturing healthy, strong hair. These key vitamins serve as integral elements in the support and maintenance of vibrant hair growth. Understanding their significance is crucial. It helps address deficiencies that may cause hair loss or weakened hair structure.

Vitamin A 

If your hair loss is uprooting from Vitamin A deficiency, it can show symptoms such as dandruff flaking and prolonging the regrowth period after hair loss episodes. Doctors can diagnose deficiency through a blood test checking levels of vitamin A/retinol.

The good thing about Vitamin A deficiency is that it can be reversed. While taking Vitamin A tablets or capsules in safe dosages can restore healthy levels, they may not be ideal for pregnant women. 

Altering the diet to include vitamin A-rich orange and yellow vegetables like carrots, sweet potatoes, squash, green peppers, dark leafy greens, and especially Cod liver can increase Vitamin A levels in your body. 

B Vitamins (Vitamin B Complex) 

Other B vitamins contribute to hair well-being. They are linked to amino acid metabolism, which, in turn, contributes to keratin synthesis – the protein forming hair structure. When there’s a type of vitamin B deficiency, hair follicles might not get all the necessary nutrients. This can lead to weakened, thin, or less healthy hair.

Here are the three key types of Vitamin Bs that need to be maintained at a healthy level to reduce hair loss and boost their growth. 

1. Vitamin B9 (Folic Acid)

This is very important for facilitating cell division and hair growth. When your body lacks Vitamin B9, it can hinder the rapid cell division required for the continued production of new hair by follicles. This drop in cell production causes increased hair loss and slowed regrowth after shedding episodes. 

Low levels of Vitamin B9 can be checked through a blood test and looking at values that indicate a deficiency is present.

They can be corrected through both diet and supplements. Try to incorporate folate-rich foods like leafy greens, citrus fruits, beans, and lentils to restore folic acid levels. 

2. Vitamin B7 (Biotin)

This Vitamin supports hair growth by boosting keratin (a protein that forms the structure of the hair) production, strengthening hair strands, and aiding cell metabolism, which is essential for healthy hair follicles. 

Biotin stands out as a significant link to combatting hair loss. Beyond this, its benefits extend to strengthening nails, preventing brittleness, and aiding in managing blood sugar levels.

Supplements can correct underlying deficiency levels, but their effect on treating hair loss in those without a deficiency is still under debate. 

The best sources of biotin are whole grains, eggs, nuts, and seeds. Getting adequate dietary biotin can help maintain cellular processes that are essential for optimal hair growth and lustre. 

Sometimes deficiencies can also occur due to genetic factors or lifestyle choices, such as smoking or specific medication use, like antibiotics.

3. Vitamin B6 (Pyridoxine)

Also known as pyridoxine, Vitamin B6  plays a crucial role in many biochemical and enzymatic reactions in the body that affect hair health. Deficiencies in this important Vitamin can show symptoms in the form of hair thinning or shredding more than usual. 

Vitamin B6-rich foods like poultry, potatoes, bananas, and nuts can help normalise levels and reduce hair loss. It supports healthy enzymatic activity and protein synthesis in follicles for strong, lustrous hairs.

Besides these types of Vitamin B, the following also have an impact on hair loss. 

Here are the specific functions of B vitamins:

• Vitamin B3 (Niacin) Stimulates scalp microcirculation. You can get these vitamins through almonds, mushrooms, asparagus, and avocados.

• Vitamin B5 (pantothenic acid): Improves hair growth, including a diet rich in chicken, beef, liver, milk, yogurt, whole grains, avocados, mushrooms, sweet potatoes, legumes, sunflower seeds, and nuts can restore Vitamin B5 to healthy levels. 

• Vitamin B12 (Cobalamin) supports cell functioning, hair renewal, and scalp anchorage. Meat, fish, and spirulina are good sources of Vitamin B12 for your diet. 

Vitamin C

Vitamin C is a potent antioxidant that prevents damage from free radicals. It also plays a crucial role in our body’s absorption of iron. Low iron levels are one of the most common nutritional deficiencies and can cause hair loss. That’s why it’s essential to consume enough vitamin C to facilitate proper iron absorption.

Dry or splitting hair, brittle and breaking strands, and slow regrowth after hair loss episodes are common symptoms of Vitamin C deficiency. 

Foods rich in Vitamin C, such as citrus fruits, peppers, broccoli, and strawberries, can help restore healthy levels. Topical vitamin C applications may provide additional benefits.

Vitamin D

Adequate vitamin D is crucial for maintaining healthy skin and bones. It also promotes the creation of new and robust hair follicles, essential for hair growth. 

Vitamin D deficiency can manifest in the form of dry and brittle hair that easily breaks. Studies also confirm that low levels of Vitamin D can encourage premature graying. You can check your Vitamin D levels through a simple blood check.

To combat low vitamin D levels, include vitamin D-rich foods in your diet, like avocado, chia seeds, fatty fish, egg yolks, fortified dairy, and nuts. Also, safe sun exposure and assessing medications might deplete natural vitamin D levels.

If you are opting for Vitamin D supplements, a dosage of often around 2,000-4,000 IU is recommended. However, the dosage should be personalised and confirmed by a healthcare provider to avoid toxicity or interactions with other medications. Doctors recommend rechecking levels after 3 months of treatment to adjust your dosage. 

Vitamin E

Dry, damaged strands prone to split ends and breakage indicate Vitamin E deficiency. Low levels of Vitamin E can be diagnosed through a blood test screening levels of vitamin E/alpha-tocopherol. Low vitamin E levels most often affect people experiencing autoimmune conditions like psoriasis or alopecia areata.

Besides supplements, consuming more vitamin E-rich foods like sunflower seeds, almonds, spinach, and avocado can restore healthy levels to promote hair growth. 

Other Nutritional Deficiencies That Can Cause Hair Loss 

Zinc 

Besides vitamins, Zinc is an essential mineral that plays a key role in hair health, aiding cell growth, protein production, hormone regulation, and antioxidant protection within follicles. 

Zinc deficiencies can impair these processes, causing hair thinning and increased shedding, known as telogen effluvium.

Altering the diet to include Zin-rich food like oysters and spinach can support healthy hair growth. It is also highly advised to check with a doctor and treat any digestive issues that can impact absorption. 

Iron 

Deficiency in this nutrient can lead to increased shedding of the scalp and stunted hair growth, which can manifest in the form of progressive thinning over time. Low iron levels can be diagnosed through a blood test screening serum ferritin levels – readings below 30 ng/mL often indicate a deficiency.

Increasing consumption of iron-rich food such as red meat, beans, lentils, spinach, and fortified grains can provide natural plant-based and animal-based sources of this essential mineral. 

Taking iron supplements daily can also help restore healthy levels quickly- but they need to be done under medical supervision for safe dosage. 

Essential Fatty Acids 

Omega-3s and essential fatty acids are important for nurturing a healthy scalp environment. Low levels of these fatty acids can cause a dry, itchy scalp, and someone triggers brittle hair, making them prone to damage. When the omega-3 index drops below 8%, your levels might be too low. This can be checked through a blood test. 

Omega-3 supplements like fish oil can restore levels safely. Incorporating a diet rich in Omega-3, like salmon, walnuts, and flaxseed, also provides dietary essential fatty acids. They support a well-nourished, lubricated scalp to minimise hair dryness and brittleness.

Lifestyle Habits to Improve Hair Health and Growth

Maintaining healthy hair involves also adopting lifestyle habits that support optimal hair health.

Tip #1: Stay Hydrated

Adequate hydration is crucial; drinking enough water helps keep hair hydrated from within.

Tip #2: Control Your Stress Levels

Managing stress levels is also very important. A significant stress level can contribute to hair problems.

Tip #3: Exercise, Always!

Regular exercise promotes good circulation. This ensures nutrients reach hair follicles, aiding in their nourishment.

Tip #4: Healthy and Consistent Hair Care

Additionally, establish a consistent hair care routine. Use gentle products suitable for your hair type. Also, avoid excessive heat styling to preserve hair strength and prevent damage.

Tip #5: Quality Sleep

Lastly, ensuring ample rest and quality sleep allows the body to repair and regenerate, benefiting hair health.

How to Maintain Your Hair Healthy

Understanding the vital role vitamins play in hair health is key to preventing potential deficiencies that may lead to hair loss.

Incorporating a balanced diet, proper care, and lifestyle adjustments can improve hair health. It can also reduce the risk of deficiencies causing hair problems.

It is also important to take care of your hair with the help of specialists. If you notice significant changes in hair health or a significant increase in hair loss, address dedicated clinics that provide specific treatments.

When to Go to the Doctor 

It is best to consult a hair expert or doctor if you experience the following symptoms:

• Daily shedding exceeds 100-150 hairs

• Noticeable thinning or bald patches

• You feel a painful, burning scalp sensation

• Hair loss persists despite over-the-counter remedies

Your doctor will first check for underlying conditions that cause hair loss, such as vitamin or mineral deficiencies, hormonal imbalances, autoimmune disorders, scalp infections, and more. 

Blood tests are the most common way to check for these deficiencies. Possible treatments will include supplements, medications, laser treatments, and procedures. During your consultation, your doctor will ask questions regarding: 

• Diet, supplements, and medications

• Family history of hair loss

• Hairstyling habits and products used

• Recent emotional or physical stressors

• Other symptoms like brittle nails or skin rashes

It is important to emphasise that supplements should always be taken after proper consultation with a doctor to make sure you are taking a safe dosage and that it does not interfere with other medications or treatments you are taking. 

While research, studies, and discussions by hair experts are increasingly validating the strong connection between vitamin deficiencies and hair loss, there are no one-size-fits-all solutions to this problem. Only your doctor will be able to diagnose the root cause of your hair loss and personalise a treatment plan accordingly.

Frequently Asked Questions 

What vitamin am I lacking if my hair is falling out?

Riboflavin, biotin, folate, and vitamin B12 deficiencies have been closely associated with hair loss. 

What is the best vitamin for hair loss?

Vitamin D is essential for creating the cells that develop into hair follicles. It also has a significant influence in supporting healthy bones and your immune system. If you are experiencing hair loss and low vitamin D levels, your doctor may recommend vitamin D supplements.

Which vitamin is needed to stop hair fall?

Vitamin D, B vitamins (particularly biotin), and vitamin E are essential for both maintaining healthy hair growth and reducing hair loss. Incorporating a diet rich in these vitamins or taking supplements through the advice of a doctor can improve hair health. 

What is my body lacking if I'm losing hair?

Nutritional deficiency in iron can increase the risk of daily shedding of scalp hairs and reduce hair growth, resulting in progressive thinning over time. Your doctor will be able to diagnose iron deficiency through a blood test screening serum ferritin levels – readings below 30 ng/mL often indicate that you are in a deficiency.

What are the signs of low vitamin D?

Muscle pain and bone discomfort are common symptoms that may be accompanied by increased sensitivity to pain and a tingly “pins-and-needles” sensation in the hands or feet. Muscle weakness can occur in areas near the trunk of the body, such as the upper arms or thighs, potentially affecting mobility. In some cases, this weakness leads to a waddling gait when walking due to diminished strength in the hips or legs.

Which hormone causes hair loss in females?

The sudden loss of estrogen forces your hair follicles to go into a resting phase. As a result, much of your hair starts falling out at one time.