Hair thinning and hair loss is a common condition that affects both men and women. While genetics play a major role, nutrient deficiencies can also contribute to hair thinning by impairing the hair growth cycle. Getting enough vitamins and minerals is crucial for healthy hair growth. But with so many options on the market, it can be confusing to know which vitamins and supplements to take for optimal hair health. This article reviews the top vitamins, minerals, and other nutrients that have been scientifically shown to combat hair thinning and stimulate hair growth when levels are low.
Vitamin D
Vitamin D is essential for many bodily processes, including proper hair follicle cycling. Studies show that people with hair loss often have low vitamin D levels. Vitamin D may help create new follicles and generate new hair growth.
One study gave vitamin D supplements to patients with hair loss due to autoimmune disease (alopecia areata). After 3-6 months, hair regrowth occurred in the supplemented group. However, those given a placebo showed no improvement.
Another study examined vitamin D levels in patients with hair loss. 95% had vitamin D deficiency. After supplementation, over 60% experienced significant hair regrowth.
Recommended daily amount: 600-800 IU per day. Safe upper limit is 4,000 IU per day. Vitamin D is best absorbed along with vitamin K.
Vitamin A
Vitamin A deficiency can severely impair hair growth. This vitamin plays a vital role in hair follicle cycling. It’s also needed to produce sebum, which keeps hair hydrated.
One study found that rats fed a vitamin A-deficient diet experienced hair loss. Hair regrowth occurred after restarting vitamin A supplementation.
Vitamin A toxicity can also cause hair loss. Be sure not to exceed the recommended upper limit.
Recommended daily amount: 700-900 mcg RAE per day. Upper limit is 3,000 mcg RAE per day.
B Complex Vitamins
The B complex vitamins play key roles in cell growth and division. Deficiencies in these vitamins may hamper hair follicle regeneration.
Biotin: Biotin deficiency can lead to brittle hair and hair loss. Adequate biotin levels are needed for hair growth. Studies show that biotin supplements may improve hair regrowth in those with deficiency.
Recommended daily amount: 30 mcg per day is considered adequate. Upper limit is 10,000 mcg per day.
Niacin (B3): Studies link niacin deficiency with alopecia areata. Niacin helps deliver blood flow to follicles which aids growth. Animal research shows niacin supplements may promote hair growth.
Recommended daily amount: 14-16 mg NE per day. Upper limit is 35 mg per day.
Pantothenic acid (B5): This B vitamin helps create coenzyme A, needed to produce energy from food. Low levels may cause impaired hair growth. Research shows B5 supplements may improve hair thickness and shine.
Recommended daily amount: 5 mg per day. No established upper limit.
Iron
Iron carries oxygen to follicles which aids hair growth. Low iron levels are a common cause of hair loss, particularly in women.
One study gave iron supplements to women with hair loss due to iron deficiency. Hair shedding decreased after 4-6 months. Regrowth occurred in over half the women.
Be sure not to take too much iron. Excess levels can also contribute to hair loss. Consult your doctor if concerned about your iron status.
Recommended daily amount: 8-18 mg per day. Upper limit is 45 mg per day. Iron is best absorbed along with vitamin C.
Selenium
Selenium is an antioxidant mineral that helps protect hair follicles from damage. Low selenium levels are linked to thyroid dysfunction and autoimmune disorders that cause hair loss.
In one study, patients with alopecia were deficient in selenium. After supplementation, significant hair regrowth occurred in almost half the participants.
Brazil nuts are the best food source of selenium. Eating 2-4 per day helps meet selenium needs.
Recommended daily amount: 55 mcg per day. Upper limit is 400 mcg per day.
Zinc
Zinc is important for DNA and protein synthesis in hair follicle cells. Low zinc levels can lead to hair shedding and impaired regrowth.
A review study found that zinc supplementation may effectively treat hair loss. Positive effects were noted with dosages of 50-100 mg of zinc sulfate daily.
Top food sources include oysters, meat, pumpkin seeds, and chickpeas. Be careful not to exceed the tolerable upper limit with supplements.
Recommended daily amount: 8-11 mg per day. Upper limit is 40 mg per day. Zinc competes with iron and copper for absorption.
Protein
Adequate protein intake is vital for hair health. Hair follicles are made of protein. Diets low in protein may contribute to hair thinning and loss.
Some small studies have found that increasing protein intake may promote hair growth, especially in women with thinning hair. However, more research is needed.
Aim for 0.7-1 gram of protein per pound of body weight daily. Lean meats, eggs, legumes, nuts and dairy products are excellent protein sources.
Other Hair-Healthy Nutrients
In addition to vitamins and minerals, other nutrients play a role in keeping hair strong and healthy:
Omega-3 fatty acids: Omega-3s boost hair growth and density. Flaxseeds, walnuts and fatty fish provide omega-3 fatty acids.
Biotin: This B vitamin aids keratin production which is essential for thick hair. Good sources are eggs, nuts, seeds and avocados.
Vitamin C: Vitamin C helps absorb iron which carries oxygen and nutrients to follicles. Citrus, peppers and leafy greens provide vitamin C.
Vitamin E: Vitamin E promotes scalp circulation for better hair growth. Nuts, seeds and vegetable oils provide vitamin E.
Collagen: Collagen provides the building blocks of keratin for healthy hair. Bone broth, eggs, and pork skin contain collagen.
Silica: Silica strengthens hair strands and may prevent hair thinning. Oats and brown rice are high in silica.
MSM: Methylsulfonylmethane (MSM) supports hair growth by boosting keratin levels. Good sources of MSM include eggs, meat and leafy greens.
Best Sources of Key Hair Health Vitamins & Minerals
| Nutrient | Food Sources |
|---|---|
| Vitamin D | Salmon, tuna, eggs, fortified milk |
| Vitamin A | Sweet potatoes, carrots, kale, spinach |
| Biotin | Eggs, nuts, seeds, avocados |
| Niacin | Meat, poultry, fish, mushrooms |
| Pantothenic acid | Meat, dairy, broccoli, avocados |
| Iron | Red meat, poultry, beans, spinach |
| Selenium | Brazil nuts, tuna, eggs, spinach |
| Zinc | Oysters, beef, pumpkin seeds, yogurt |
| Protein | Eggs, meat, fish, legumes, dairy |
Conclusion
Hair loss is distressing, but getting adequate vitamins and minerals can help stimulate regrowth. Vitamin D, vitamins A and C, B-complex vitamins, iron, zinc, and selenium play particularly crucial roles in hair health. Aim for the recommended daily amounts, rather than megadoses which can cause adverse effects.
Eat a balanced, whole food diet with a variety of vitamin-rich fruits, vegetables, healthy fats, proteins, and antioxidants. Take a quality multivitamin to help fill any nutritional gaps. See your healthcare provider to determine if any deficiencies are present, especially iron levels. With the right nourishment, your locks will continue to grow strong and healthy.