Best Vitamins For Hair Growth: The Definitive Guide

Young woman with long hair holding up a gel capsule supplement

Hair loss is a common problem that many people face. It can be embarrassing and frustrating, but there are ways to combat it. In this post, we will discuss the best vitamins for hair growth and how they can help you achieve your desired results.

 

While there are many different causes of alopecia, hair loss can often be improved with vitamin and nutrient supplementation. Vitamins and minerals are important for healthy cells and may cause hair thinning if not adequately included in one’s diet or supplements. Supplementation is fairly inexpensive and readily accessible, so it should always be a priority when planning how to stop and reverse hair loss.

Can Vitamin Deficiency Cause Hair Loss?

Yes, vitamin deficiencies can contribute to hair loss. There is plenty of scientific evidence demonstrating this, including a study published in 2018 that shows hair loss can be directly attributed to a lack of certain vitamins and minerals, including vitamin D, biotin, folate, and vitamin B12. Many other studies have shown a correlation between a variety of vitamin deficiencies and thinning hair.

Do Hair Loss Vitamins Really Help with Hair Growth?

The clinical literature on hair loss suggests that proper nutrition can help support to growth of healthy hair. Many dermatologists report seeing measurable benefits from prescribing patients hair vitamins or iron supplements.

 

So, if you’re experiencing hair thinning, it may be worth considering whether or not you are getting enough of the right hair vitamins and minerals. A simple blood test can tell you if you have any deficiencies, and then you can work with your doctor to develop a supplement plan that’s right for you.

 

While there is no guarantee that taking vitamins for hair growth will stop your hair thinning, it is certainly worth considering as part of a comprehensive approach to addressing this issue.

Hair Growth Vitamins

A variety of capsule supplements and pills

There are many products online being advertised as “hair loss vitamins” or “hair growth vitamins” that claim to reverse hair thinning and support hair growth. While some of these vitamins for hair growth may be useful or effective, it’s important to first gain an understanding of which vitamins and minerals have actually been shown to be key nutrients directly related to hair count and stronger hair. The goal of this guide is to educate you on which vitamins and minerals to look for when searching for hair growth vitamins.

Vitamin D

Clinical studies have shown that vitamin D deficiency can lead to female pattern hair loss (FPHL). One study published in the Journal of Skin Pharmacology and Physiology showed that women with vitamin D deficiency were more likely to experience hair loss. The study participants who had the lowest levels of vitamin D were significantly more likely to experience hair loss as those with normal levels.

 

While the link between vitamin D and healthy hair is not fully understood, it is thought that vitamin D may help to protect the hair follicles from damage. A lack of vitamin D can also lead to a decline in the body’s overall health, which may contribute to issues with hair.

Vitamin D Affects The Hair Growth Cycle

Hair follicles can shrink and enter a resting phase when they are not receiving the proper nutrients needed to grow hair. This can be due to a vitamin deficiency, an unhealthy diet, or other health-related issues. When hair follicles are in a resting phase, they stop growing new hair and the old hair falls out. This can lead to thinning hair and baldness.

 

Vitamin D plays an important role in keeping our hair follicles healthy. A 2013 study published in journal of Skin Physiology and Pharmacology found that women with female pattern hair loss had lower levels of vitamin D than those with no hair loss. There’s further clinical evidence to suggest that vitamin D levels are also likely related to male pattern baldness.

The Link Between Vitamin D and Hair Loss

While the exact mechanism is not fully understood, it’s thought that vitamin D may help to protect the hair follicles from damage. This is because vitamin D has anti-inflammatory and antioxidant properties.

 

Low vitamin D levels can also lead to a decline in the body’s overall health, which may affect hair growth. Vitamin D deficiency has been linked to conditions like diabetes, hypertension, and autoimmune diseases – all of which can impact the hair growth cycle.

Foods that are rich in vitamin D

There are a few foods that are naturally rich in vitamin D, including:

 

  • Fatty fish like salmon, tuna, and mackerel
  • Cheese
  • Egg yolks
  • Mushrooms

You can also get vitamin D from fortified foods like milk, orange juice, and cereals. If you don’t think you’re getting enough vitamin D from your diet, you may want to consider taking a supplement.

Types of Vitamin D Supplements

There are a few different types of vitamin D supplements available, including oral supplements, topical supplements, and injectable supplements.

 

Oral vitamin D capsules are the most common type. These supplements come in the form of pills or capsules that you take by mouth. Many supplements marketed as hair growth vitamins will contain vitamin D.

 

Topical vitamin D serums are applied directly to the skin. These supplements usually come in the form of a cream or ointment and have been used clinically for treating hair loss.

 

Injectable vitamin D solutions are administered by injection. This type of supplement is usually reserved for people who have severe vitamin D deficiency and need to rapidly increase their vitamin D levels.

Iron

Iron is necessary for the body to make hemoglobin, which helps carry oxygen in the blood. So when iron levels are low, less oxygen is delivered to the body’s tissues. This can lead to fatigue and other symptoms, including hair loss.

 

People with severe iron deficiency anemia often experience fatigue (tiredness) and a lack of energy. Some also have pale skin, shortness of breath, chest pain, fast heartbeat, headache, or dizziness. Iron deficiency anemia is usually diagnosed with a blood test called a complete blood count (CBC). The CBC measures the amount of hemoglobin in your blood and the number of blood cells.

Iron Deficiency Affects on Hair

Low blood iron levels can be caused by a variety of things. One common cause is not getting enough iron in your diet. This can be from not eating enough iron-rich foods or from not absorbing the iron you do eat properly. Other causes of iron deficiency can include blood loss, pregnancy, and certain medical conditions.

 

Iron deficiency has been linked to the hair growth cycle in both men and women. This 2013 study demonstrates that low levels of iron were strongly linked with patients experiencing female pattern hair loss (FPHL) and male pattern hair loss (MPHL).

Iron Supplements and Injections

Iron deficiencies can be treated with changes in diet, supplements, or in some cases, iron injections.

 

If you have an iron deficiency, your doctor may recommend that you eat more foods that are high in iron. This can include meats, beans, lentils, fortified cereals, and leafy green vegetables. Foods that are high in vitamin C can help your body absorb more iron from these foods.

 

Your doctor may also recommend that you take an iron supplement. This can help if you are not getting enough iron from your diet. It’s no surprise that multivitamin supplements for hair skin and nails often contain iron.

 

In some cases, people with severe iron deficiencies may need to receive injections of iron. This is usually done when other treatments haven’t worked or when someone is pregnant.

Dangers of Too Much Dietary Iron

Iron is an important mineral for the body, but too much iron can be harmful. When someone has too much iron, it is called iron overload. Iron overload can damage the liver, heart, and other organs. It can also increase the risk of other health problems, such as cancer.

 

People with hereditary hemochromatosis are at higher risk for developing iron overload. This is a condition where the body absorbs too much iron from food. Some people with this condition may need to donate blood or take medication to lower their iron levels.

 

If you are getting too much iron from your diet, your doctor may recommend that you eat fewer foods that are high in iron. You may also need to take an iron supplement to lower your levels.

Zinc

Zinc is a mineral that is found in many different foods, including red meat, poultry, and seafood. It is also available as a dietary supplement. Zinc is important for many different functions in the body, including hair growth.

Zinc Affects on Hair

Zinc is believed to play a role in hair growth because it helps to support the activity of enzymes which are needed for healthy hair. Zinc deficiency has been linked with hair loss, and supplements may help to improve hair health in those who are deficient.

Zinc Deficiency Symptoms

A zinc deficiency can cause a number of symptoms, including:

– Hair loss

– Weak immune system

– Poor appetite

– Diarrhea

– Pale skin

– Night blindness

Foods High in Zinc

If you have a zinc deficiency, your doctor may recommend that you eat more foods that are high in zinc. This can include meats, beans, lentils, fortified cereals, and leafy green vegetables. Foods that are high in vitamin C can help your body absorb more zinc from these foods.

 

Your doctor may also recommend that you take a zinc supplement. This can help if you are not getting enough zinc from a balanced diet. Supplements come in many forms, including pills, capsules, liquids, and drops.

Zinc Risks

Zinc is an important mineral that the body needs for a variety of functions. However, if someone takes too much zinc, there are risks associated with that. Too much zinc can cause nausea, vomiting, and diarrhea. It can also lower blood pressure and disturb the balance of minerals in the body.

Selenium

Selenium is an important mineral for hair health. Studies have shown that a lack of selenium can lead to hair loss, while a diet and supplement regimen that includes proper levels of selenium can support healthy hair. Selenium’s link to hair may be due to its role in the formation of antioxidants like glutathione. These antioxidants protect the cells from damage, which can lead to hair loss. Additionally, selenium is necessary for the production of thyroid hormones. These hormones are essential for healthy hair, as they regulate the rate of hair growth and metabolism.

Selenium Deficiency

Selenium deficiency can result in a variety of symptoms, including hair loss, white spots on the nails, and fatigue. In extreme cases, selenium deficiency can lead to heart problems or neurological issues. If you are experiencing any of these symptoms, it is important to speak with your doctor to determine if you are suffering from selenium deficiency.

 

There are several ways to ensure you’re getting enough selenium in your diet. One way is to eat foods that are high in selenium, such as Brazil nuts, salmon, tuna, beef, eggs, and spinach. You can also take a selenium supplement if you’re not getting enough selenium from your diet.

Selenium Overdose

It’s important to note that too much selenium can also be harmful, so it’s best to stick to the recommended dietary allowance. Talk to your doctor if you’re concerned about whether you’re getting enough selenium in your diet.

 

Selenium is an important mineral that the body needs for a variety of functions, including hair growth. However, if someone takes too much selenium, there are risks associated with that. Too much selenium can cause nausea, vomiting, and diarrhea. It can also lower blood pressure and disturb the balance of minerals in the body.

Vitamin A

Vitamin A is an essential vitamin for hair growth. It helps in the production of sebum, which is necessary for keeping the scalp healthy and hydrated. Additionally, vitamin A helps in the repair of damaged hair follicles and also stimulates new hair growth. However, too much vitamin A can actually lead to hair loss. So, it is important to consult a doctor before taking vitamin A supplements or other hair supplements that contain vitamin A.

Foods That Are High in Vitamin A

  • Carrots
  • Sweet potatoes
  • Kale
  • Spinach
  • Broccoli
  • Apricots
  • Papaya
  • Mangoes

Vitamin A Hair Supplements

There are many different types of vitamin A supplements available on the market. Some of the most common are capsules, tablets, and liquids. However, there are also gummies, chewables, and even powders. Each type of supplement has its own set of benefits and drawbacks.

 

Capsules are probably the most popular type of vitamin A supplements for health hair. They are easy to take and generally have a long shelf life. It’s common to see capsules marketed as hair growth vitamins that contain vitamin A.

 

Tablets are another common type of supplement. They are often less expensive than capsules and can be easier to take for people who have trouble swallowing pills. However, they can be bulky and difficult to carry with you on the go.

 

Liquids are another option for people who don’t want to swallow pills or tablets. They come in a variety of flavors and are easy to mix with food or drink. However, they can be messy and can spoil quickly if not refrigerated.

 

Gummies are a fun and tasty way to get your daily dose of vitamin A. They come in a variety of flavors and shapes, making them a popular choice for kids. However, they can be expensive and may not be as healthy as other forms of vitamin A supplements.

 

Chewables are similar to gummies, but they tend to be smaller and less colorful. Like gummies, they come in a variety of flavors and are a popular choice for kids. They are also relatively expensive compared to other types of supplements.

 

Powders are a less common but growing form of vitamin A supplement. They are easy to mix with food or drink and come in a variety of flavors. However, they can be messy and some people find them difficult to swallow

Vitamin A Serums for Hair Growth

Topical vitamin A serums are a popular choice for hair growth. They are said to help to increase blood circulation to the scalp, promote hair growth, and help to thicken hair. Some topical vitamin A serums also contain other ingredients that are beneficial for hair growth, such as B vitamins, biotin, and caffeine.

 

When choosing a topical vitamin A serum for hair growth, it is important to find one that is of high quality. Some serums can be harsh on the scalp and may cause irritation. It is important to do your research and find a serum that is right for you.

 

It is important to take into account how much vitamin A you are consuming, as too much of this nutrient can have adverse effects, including (ironically) hair loss. Excessive vitamin A can cause a condition known as hypervitaminosis A, which leads to hair loss, dry skin and other problems. If you are experiencing any of these symptoms, it is best to speak with your doctor to figure out a plan to reduce your intake of vitamin A.

Vitamin E

While deficiencies in a number of vitamins and minerals can impact our hair, vitamin E deficiencies are a common culprit for hair thinning. Studies have shown that patients experiencing hair loss from alopecia areata (AA) may have lower levels of vitamin E in their blood that patients that aren’t experiencing the same type of hair thinning.

 

Vitamin E is an important nutrient for healthy hair. It helps to protect the hair shaft from damage and supports the production of sebum, an oily substance that helps to keep the scalp healthy. Vitamin E also helps to improve blood circulation to the scalp, which can promote healthy hair growth.

 

A lack of vitamin E can lead to scalp problems, such as dryness, itching, and dandruff. Fortunately, this problem can be easily remedied by adding more vitamin E-rich foods to your diet or taking a supplement. Some good sources of vitamin E include nuts, seeds, avocado, olives, and green leafy vegetables.

Different Types of Vitamin E Hair Supplements

There are four main types of vitamin E supplements: alpha, beta, delta, and gamma-tocopherol, and alpha, beta, delta, and gamma-tocotrienol. All of these supplements have different health benefits and hair growth supplements will sometimes contain various forms of Vitamin E.

 

Alpha-tocopherol is a type of vitamin E that has strong antioxidant properties. It can help protect cells from damage and some research indicates that it may have neuroprotective properties.

 

Beta-tocopherol is also a strong antioxidant and may help protect cells from damage. It may also may help lower cholesterol levels and improve heart health.

 

Delta-tocopherol has anti-inflammatory properties and may help protect the body from damage caused by free radicals.

 

Gamma-tocopherol is also an antioxidant and may help protect against cancer.

Vitamin B

There are several types of vitamin B, and almost all of them are important for healthy hair. Vitamin B6, for example, helps in the production of keratin, which is a protein that makes up the vast majority of our hair. Vitamin B12, on the other hand, helps keep our hair follicles healthy.

Low Vitamin B and Hair

Many people take B vitamins for hair growth but these important vitamins serve many crucial roles in the body. For example, a deficiency in vitamin B6 can cause anemia, which leads to hair loss. A deficiency in vitamin B12 can cause pernicious anemia, which also leads to hair loss.

Types of B Vitamins

There are a number of different types of B vitamins that are crucial for the human body to function properly.  Here’s a concise overview of the most important B vitamins for hair:

Thiamin (Vitamin B1)

Thiamin is a water soluble B vitamin that is essential for human health. It is found in many foods, including meats, grains, and nuts. Thiamin is important for a number of bodily functions, including energy production and nerve function. One of the lesser known functions of thiamin is its role in hair and scalp health. Thiamin plays a critical role in the proliferation of epidermal keratinocytes.

 

Thiamin deficiency can lead to unbalances in the skin on our scalps. Thiamin also helps to regulate blood sugar levels. Poor blood sugar control can negatively impact hair growth.

 

Thiamin is an important part of a healthy diet for both men’s and women’s health. It is especially important for those who are concerned about their hair health. Including plenty of thiamin-rich foods in your diet can help you maintain healthy hair growth and prevent hair loss.

Riboflavin (Vitamin B2)

Riboflavin is one of the B vitamins and is found in a variety of foods, including milk, cheese, eggs, and green vegetables. It is important for a number of bodily functions, including energy production and red blood cell formation. Riboflavin is also involved in the functioning of the skin, hair, and nails.

 

Low levels of riboflavin are clinically linked to hair growth issues. This is because riboflavin is necessary for the healthy growth of hair.

 

People who are deficient in riboflavin may benefit from taking a riboflavin supplement or from eating foods that are high in riboflavin. Good sources of riboflavin include milk, cheese, eggs, almonds, spinach, and broccoli. B2 is also a common addition to many multi-vitamins for hair growth.

Niacin (Vitamin B3)

A niacin deficiency can lead to hair loss. Niacin is important for hair growth because it has been shown to prevent oxidative stress on hair cells. Nacin also helps to produce energy and fatty acids, both of which are necessary for healthy hair. A niacin deficiency can also lead to a condition called Pellagra, which causes skin lesions, diarrhea, and dementia.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is a water soluble B vitamin that is found in almost all foods. It is important for many bodily functions, including hair growth. Pantothenic acid has been shown to help to prevent hair loss and encourage healthy hair growth by helping to maintain the health of the scalp. It also helps to produce keratin, the protein that makes up hair shafts.

Vitamin B6

Vitamin B6 is important for hair growth because it helps to create new cells. It also helps to keep the scalp healthy, which is important for hair growth. Vitamin B6 can be found in foods such as poultry, fish, whole grains, and bananas. It is also a common addition to hair growth vitamins.

Biotin (Vitamin B7)

Biotin, also known as vitamin B7, is a water-soluble B vitamin that plays an important role in the health of the hair, skin, and nails. Biotin is found in a variety of foods, including eggs, milk, salmon, avocados, and nuts.

 

Biotin deficiencies are rare, but they can lead to a number of health problems. One of the most common symptom of a biotin deficiency is hair loss, which can occur in both men and women. Other symptoms include brittle nails, dry skin, and rashes.

 

There are a variety of biotin supplements available on the market, including both topical serums and oral supplements. Topical serums are applied directly to the scalp and are often advertised as hair growth products, but there is a lack of clinical evidence to support topical biotin for treating hair loss. However, there is good reason to believe that oral biotin supplements could make a noticeable difference for some people experiencing hair issues.

 

When choosing a biotin supplement, it is important to select one that is high quality and from a reputable source. Supplements can vary widely in terms of quality and effectiveness, so it is important to do your research before selecting one.

 

When taken as directed, biotin supplements are generally safe and effective. However, there are a few potential side effects that you should be aware of. These include stomach upset, headache, and rash. To avoid these side effects, it is important to follow the directions on the biotin supplement bottle and speak with your doctor if you have any concerns.

Folate (Vitamin B9) and Folic Acid

Folic acid is a precursor to Folate (Vitamin B9) that is often added to fortified foods and supplements. Folate is a nutrient found in leafy green vegetables, legumes, nuts, and fortified foods. It is important for the body to make new cells and for the proper development of the nervous system. Folate deficiencies have also been linked to hair health issues.

 

Most people obtain folate through their diet but eating foods that are high in folate, including leafy green vegetables, legumes, nuts, and fortified foods. The amount of folate and folic acid you need each day depends on your age and other factors. The recommended daily allowance (RDA) for folate is 400 micrograms (mcg) for adults and the RDA is even higher for pregnant women.

 

Although folate and folic acid are commonly advertised as vitamins to promote healthy hair growth, there is little evidence to demonstrate that these particular vitamins will help hair grow.

Vitamin B12

Vitamin B12 is important for hair growth because it helps to create new cells. It also helps to keep the scalp healthy, which is important for hair growth. Vitamin B12 can be found in foods such as poultry, fish, whole grains, and bananas. It is also a common addition to hair growth vitamins.

 

Vitamin B12 deficiencies are rare, but they can lead to a number of health problems. One of the most common symptom of a vitamin B12 deficiency is hair loss, which can occur in both men and women. Other symptoms include fragile nails, dry skin, and skin rashes.

 

There are a variety of vitamin B12 hair supplements available on the market, including both topical serums and oral supplements. Topical serums are applied directly to the scalp and are often advertised as hair growth products, but there is a lack of clinical evidence to support topical vitamin B12 for treating hair loss.

Vitamin C

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. The body needs vitamin C to make collagen, a protein that is found in many tissues including the skin, blood vessels, and bones. Vitamin C also helps the body absorb iron, a mineral that is needed for the formation of blood cells and normal cell growth. In addition, vitamin C has antioxidant properties and can help protect the body against damage from harmful substances such as pollution and cigarette smoke.

Vitamin C and Hair

A vitamin C deficiency can lead to hair loss because it can cause the body to become deficient in iron. Iron is necessary for the formation of red blood cells, and a lack of red blood cells can lead to anemia. Anemia can cause hair loss, as well as other symptoms such as fatigue, shortness of breath, and poor wound healing.

What are the Best Foods for Vitamin C?

Citrus fruits like oranges and grapefruits, as well as leafy greens like kale, and vegetables like broccoli and Brussels sprouts are all excellent sources of vitamin C. Vitamin C is also a common ingredient in hair vitamins and multivitamin supplements designed to support hair, skin, and nails.

Collagen

Collagen isn’t a vitamin, but it’s included in this guide because it’s a very important protein found in the skin, hair, and nails. Collagen helps to improve the elasticity of the skin and prevents wrinkles. Dietary collagen can also help strengthen hair.

 

Collagen contains 18 essential amino acids and A diet that is rich in collagen can help to improve the appearance of the hair, skin, and nails. These amino acids also have a variety of other important roles in our bodies beyond just stronger hair. Collagen and it’s essential amino acids are generally founds in animal food products like meat and eggs. A lack of collagen in the diet can lead to nutritional deficiencies in vegans and vegetarians who don’t properly supplement their diet. Hydrolyzed collagen is a popular form of collagen supplement and there are now even some vegan collagen supplements derived from genetically modified yeast cultures.

Essential Fatty Acids

Essential fatty acids are crucial nutrients that our bodies can not produce on our own. For this reason, we need to include omega fatty acids in our diet if we want to have healthy hair. While not specifically hair vitamins, omega fatty acids are critical nutrients that have a direct impact on hair follicles.

 

This 2015 study showed that omega-3 and omega-6 supplements could directly impact women’s health. In the study, it was shown that including these omega fatty acid supplements in the female patients’ diets resulted in reduced hair miniaturization and increased hair density.

 

There are three types of essential fatty acids: omega-3, omega-6, and omega-9. Some of the best food sources of omega-3 fatty acids are fish oil, flaxseed oil, and chia seed oil. Omega-6 fatty acids are abundant in safflower oil, sunflower oil, and corn oil. Omega-9 fatty acids are founds in foods including olive oil, macadamia nut oil, and avocado oil.

In Conclusion

All the hair vitamins and nutrients mentioned in this guide can have an important impact on your overall health and wellbeing. With that being said, it’s important to work with a medical professional when making dramatic changes to your diet or supplementation regimen. When it comes to nutritional issues related to hair, you might consider contacting a board certified dermatologist who will have clinical experience dealing with these issues.

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