Vitamins for Hair Loss: Evidence, Intake, and More

A comprehensive guide to the science behind the supplements.

Stocksy

Do you know the little boost of confidence that happens after you get a fresh haircut? A couple of years ago, I was awaiting said uplift, sitting in the salon chair with my trusted hair stylist. When she was drying and brushing my hair, about to send me on my merry way, her mouth dropped and she let out a shriek as a large patch of my hair fell from the top center of my hairline to the floor. Stunned, we both glared into the mirror, observing my new bald spot.

Over the next few months, I visited a dermatologist who helped me get to the root of the issue, which ended up being a side effect of psoriasis on my scalp. As I waited for my hair to grow back, I grappled with hard emotions like insecurity and shame.

If you are experiencing hair loss or thinning hair as well as lower self-esteem or other feelings as a result, know that you are not alone. In fact, symptoms commonly associated with hair loss include anxiety, anger, depression, embarrassment, decreased confidence, and social withdrawal.

In attempt to fix or reverse thinning hair or hair loss, you may wonder whether the plethora of vitamins and minerals available on the market will actually help. While it's best to speak with a medical professional to get to the root (pun intended) of your hair loss, below we explore the effectiveness of vitamins and minerals for treating hair loss.

From hereditary hair loss (called androgenetic alopecia) and hormonal changes to acute stress and food restriction, sources of hair loss run the gamut. "The most common causes of hair loss that I see in my practice are hypothyroidism, nutrient deficiencies, hormonal imbalances, and stress," says Anya Rosen, M.S., R.D.

Hair loss can also occur as a result of malnutrition in people with eating disorders (ED). Even without an ED, hair loss can occur if someone is under-eating or deficient in certain nutrients. "Inadequate intake of essential nutrients and vitamins, such as iron, protein, biotin and zinc can contribute to hair loss," says Kristin Draayer, M.S., R.D.N.

Other common causes include aging, excessive hair styling or treatments (like bleaching), inflammation, medical conditions like alopecia areata (an autoimmune disorder), some medications, scalp psoriasis, and scalp infections.

Two vitamins—biotin (B7) and vitamin D—and two minerals—zinc and iron—are commonly associated with hair health. "Biotin is involved in the production of keratin, a protein that forms the hair structure," Draayer says. "For this reason, it is often added to supplements that improve the appearance of hair."

Meanwhile, Rosen says she always tests her clients' vitamin D levels, which is "important for proper signaling pathways of hair follicle growth and differentiation." She also points out that iron has direct and indirect impacts on hair health.

"Iron supports adequate hemoglobin [the protein in red blood cells] production, and hemoglobin helps carry oxygen to your body's cells that are involved with hair growth and repair," says Rosen. "Iron is also needed for proper thyroid function, so iron deficiency can lead to hypothyroidism, which can exacerbate hair loss."

The gene-regulating mineral zinc also plays an important role in essential functions within a hair follicle and can help accelerate follicle recovery and stop follicle regression.

While certain micronutrients play key roles in hair health, there is an overall lack of research to support using supplements like vitamins and minerals unless you are deficient in those nutrients. For instance, a systematic review found insufficient evidence to support biotin supplementation for hair health in healthy people.

Draayer confirms that there is no research to support taking biotin for hair growth but that those deficient in the vitamin would likely benefit. "A deficiency in biotin can lead to hair thinning and brittleness."

While several studies show associations between low vitamin D levels and various kinds of alopecia (baldness), there is not yet adequate research to support supplementation of the vitamin for hair loss. For iron, the jury is still out on whether supplementing could benefit hair health, according to another review. It is clear, however, that anyone who takes iron without medical supervision is at risk for severe side effects since it becomes toxic at excessive levels.

Zinc shares a similar story with iron in that it can become dangerously toxic if taken unnecessarily. That said, there may be an association between supplementation and hair growth for those with a zinc deficiency. Generally, research shows that a deficiency in a micronutrient could be a controllable risk factor (by supplementing correctly) in alopecia development, prevention, and treatment.

Rosen and Draayer agree with the science. "Supplementing with vitamins or minerals will only benefit the hair loss if the hair loss is caused by a micronutrient deficiency," Rosen says. For other sources of hair loss, Draayer says micronutrients "are likely not going to have a significant impact on hair loss. In all cases, it's important to address the underlying cause."

We require different amounts of micronutrients, and when it comes to the four we need for hair health, here is what we need and how to get it from food:

Adults need at least 30 mcg per day, which can be met by regularly consuming foods like eggs, salmon, mushrooms, sweet potatoes, avocados, beef or chicken liver, and sunflower seeds.

People between 19 and 70 need 15 mcg or 600 IU daily. The best way to get your vitamin D is to be in the sun (with skin exposed) on a consistent basis. Eating vitamin D-rich foods often, like fatty fish (salmon, trout, tuna, and mackerel), eggs, and fortified dairy products and cereals, can help you meet your needs. Plus, including fat in your meals and snacks regularly will support your vitamin D status, since it is fat-soluble (meaning it requires fat for absorption).

Men need 8 mg while women need 18 mg per day. You can meet your needs by eating heme (animal sources like red meat and poultry) and non-heme sources (plant-based sources like legumes and spinach) regularly, however, heme sources are the most bioavailable. Boost your non-heme iron absorption by eating foods rich in vitamin C, like oranges, broccoli, and bell peppers.

Men need 11 mg and women need 8 mg daily. Meet your zinc requirements by including meat, fish, seafood, dairy products, and eggs in your diet. While beans, nuts, and whole grains offer zinc, it is less bioavailable than its animal sources.

Draayer points out that "in some cases, individuals may require supplementation due to deficiencies, medically necessary dietary restrictions, or specific health conditions. However, it is important to consult with a healthcare professional before adding supplements to your routine, as unnecessary supplementation or large doses of vitamins may not provide additional benefits and could potentially lead to adverse effects."

Outside of vitamins and minerals, there are several other natural remedies to consider and what you choose depends on the underlying issue, according to Rosen, who stresses always finding the culprit first. For example, hypothyroidism and hormonal imbalances can be addressed with nutrition, supplement, and lifestyle interventions, she says.

"When my clients experience hair loss because of malnutrition, we work toward healing their relationships to food, and getting enough calories and a variety of food groups every day," she says.

And when stress is the issue, Draayer recommends practicing stress-reduction techniques, such as yoga, meditation, or deep breathing exercises. Other remedies include scalp massage, essential oils and other oils (such as pumpkinseed oil), medicinal plants, proper hair care, and platelet-rich plasma (PRP). Just like when you consider supplementation, consult with your healthcare provider before trying other options.

Hair loss can happen naturally during life transitions that impact hormones like pregnancy or because of major stressors like a car accident or a divorce, which will typically be resolved once the situation does. However, there are instances when hair loss merits immediate medical attention.

"It is necessary to seek medical treatment for hair loss when it is rapid, sudden, unexplained, or persistent," shares Draayer. "This can indicate an underlying medical condition, hormonal imbalance, or nutritional deficiency that requires professional evaluation and appropriate intervention."

It is difficult to lose your hair and supplement marketing for hair growth can be oh-so-alluring (and pricey). The route you choose is highly personal and is best decided upon with the help of a medical provider, so you can have the safe and sound healing process you deserve.