Which vitamin deficiencies cause hair loss?

For many people, new hair loss could be caused by fixable vitamin or nutritional deficiencies. This means it can be simple to help make hair strong again over time.

Even slightly low levels of vitamins like B12, Zinc, D, or Iron daily can starve your hair follicles, leaving strands limp and growth stunted. Catching shortages early keeps hair healthier. Though some may be more genetically prone to thinning, getting nutrition back on track pays off.

The good part is you can promote healthy hair growth naturally by giving follicles what’s been missing. With a healthy diet, check-ins with healthcare professionals, and compassion for your body’s needs, you can get back the great head of hair you deserve.

Key takeaways

• Getting enough nutrients like iron, zinc, biotin, and vitamin D improves hair health.
• Signs of deficiency-caused hair loss include shedding, fragile strands, or thinning. 
• Using supplements that provide what your hair's missing can help it recover, though healthy lifestyle choices matter too. 
• If you’re unsure which vitamins you might need, consider getting a blood test done.

The importance of nutrients for healthy hair growth cycles

Having healthy hair relies a lot on getting the right nutrients. The vitamins and minerals you get from your diet basically are vital for your hair follicles - the tiny roots that make each hair strand.

Hair grows in cycles where it rests, sheds, and regrows over and over. Not having enough nutrients interferes with this cycle. Your hair can start looking dry, dull, and lifeless because the follicles don’t have what they need. Split ends become more common and you may notice a lot of hair falling out or thinning areas.

Getting those missing nutrients back into your diet can help restart the cycle so your follicles can get back to making thick, gorgeous, healthy hair again. Key nutrients like vitamin D, zinc, biotin, iron and vitamin C can give your follicles the energy boost they need.

Vitamin D Deficiency

Vitamin D’s role in hair health

When your body doesn’t have enough vitamin D, existing hair can become brittle and new hair struggles to grow. That’s because vitamin D does some really important jobs.

• It helps activate the hair follicle cells that create new hairs
• It assists follicles in building the proteins that make up hair strands
• It helps regulate the natural cycle of hair growth and shedding

Without enough vitamin D, this whole process gets thrown off balance. Hair can end up looking dull, thin, and lifeless.

Symptoms of Vitamin D deficiency

If you notice excessive shedding, full-body hair loss, or dry, coarse hair texture, it could signal a vitamin D deficiency. Other symptoms include fatigue, bone pain, muscle cramps and mood changes.

Sources of Vitamin D

The good news is vitamin D deficiency is very treatable through supplements, certain foods, and a little sunshine! Top vitamin D sources include fatty fish, egg yolks, fortified dairy and juices, and spending 10-30 minutes outdoors.

Zinc’s impact on hair growth

Zinc is a trace mineral that plays a huge role in hair tissue growth and repair. It assists with cell division and protein synthesis - two key processes hair follicles rely on. Zinc also helps regulate the oil glands around hair follicles, keeping your scalp and hair conditioned.

When zinc levels drop too low, hair growth suffers. Existing strands can start breaking more easily since they lack zinc’s strengthening effects. Without enough zinc to help with growth, follicles produce weaker, more brittle hairs over time.

Signs of Zinc deficiency

Look for symptoms like excessive shedding, thinning hair, slow regrowth after shedding, and brittle texture. Scaly skin, white spots on nails, frequent illnesses, and poor wound healing can also indicate low zinc levels.

Foods high in Zinc

You can up your zinc intake through foods like oysters, red meat, poultry, baked beans, yoghurt, oatmeal, and chickpeas. Taking zinc supplements is another simple way to treat deficiency.

Biotin deficiency

How Biotin supports hair health

Biotin helps make keratin, the protein that makes hair strong and flexible. It also assists hair growth by helping cells divide faster for regrowth. When biotin is low, hair can get weak, brittle and thin over time.

Signs of Biotin deficiency

Look for symptoms like fragile, splitting hair that breaks more easily. Hair may also be slow to regrow after shedding cycles. Other rare signs are rashes, fatigue or muscle pains if very deficient.

Biotin-rich foods

Good biotin sources include eggs, organ meats, nuts, seeds, salmon, spinach and sweet potatoes. Taking a biotin supplement ensures you get enough for optimal hair health.

Vitamin C deficiency

How Vitamin C helps hair

Vitamin C assists collagen, which anchors hair follicles, and antioxidants that protect strands. When low, hair can become weak, brittle and shed more.

Signs you lack Vitamin C

Fragile, splitting hair, and excessive shedding may mean you need more vitamin C. Easy bruising, bleeding gums, and slow wound healing also hint you might be low.

Getting more Vitamin C

Fruits and vegetables like citrus, peppers, kiwi, and leafy greens pack vitamin C. Taking supplements also helps restore levels for healthier hair.

Iron deficiency

Iron’s role in hair

Iron delivers oxygen to hair follicles, which is essential for growth. It assists in creating protein structures within strands to keep them strong.

When iron levels drop too low, less oxygen reaches the scalp. Hair follicles get stunted without enough oxygen and nutrients from iron-rich blood.

Signs you lack Iron

Thinning, shedding hair that’s slow to regrow can mean low iron. Fatigue, weakness, pale skin and shortness of breath are also common symptoms.

Getting more Iron

Red meats, seafood, beans, spinach and iron-fortified cereals can help raise iron levels. Taking iron supplements may also be recommended.

Holistic approaches to treatment

Getting enough nutrients can help hair a lot. But taking a “whole person” approach works even better. That means reducing stress, supporting wellness, and being patient during regrowth.

Lifestyle changes

Making healthy lifestyle shifts gives your body and hair the best regrowth environment. Get at least seven hours of sleep nightly so hair follicles can recharge while you sleep. Stay moderately active each day to circulate oxygen and nutrients to your scalp.

Drink six to eight cups of water daily to hydrate skin and follicles. Handle hair gently when washing, brushing and styling to limit further damage while it recovers. Use lukewarm water, a wide-tooth comb, and heat protectant sprays if using hot tools.

Make sure you eat a diet rich in all the vitamins and minerals you need. Experiment with new recipes that nourish you inside out. If you’re unsure how to get what you need in your diet, consider talking to a dietician or nutritionist.

Natural supplements

Some additional natural options beyond vitamins may also help strengthen locks:

Saw Palmetto: Contains compounds that may discourage the hormone DHT, tied to thinning hair. Studies show it can help regrowth like prescription medications.

Rosemary Oil: Used on the scalp, this traditional remedy gently boosts blood flow to nourish roots and encourage new growth.

Coconut Oil: Massaged into hair and scalp, the fats and proteins in coconut oil strengthen and moisturise follicles and strands, making them less prone to breakage.

Ginseng: Research shows this adaptogenic herb may help balance stress hormones when taken orally, creating an environment where hair can thrive.

How Vitamin supplements can help

Adding a vitamin supplement can potentially help with hair thinning. Hair follicles need lots of nutrients and minerals to do their job right. When they don’t get enough, hair grows out limp or falls out more.

But you can help those follicles out by giving them daily vitamin backups. Popular hair heroes are biotin, vitamin D, zinc and iron. Even if you eat pretty healthily, throwing one of these into the mix makes sure your hair is getting everything it needs.

Since vitamins come in easy gummies or tablets, taking them is simple to add to your routine. Just be careful with adding new supplements to your diet. Talk to your doctor first to make sure they’re right for you.

If hair loss is still worrying you after a few seasons, have your doctor look into other causes.

Wrapping up: Consult the Oxford Online Pharmacy

While vitamins can help a lot, it’s smart to have a healthcare professional in your corner, too. They can run tests to check for medical conditions that might be making hair unhappy. A professional will also know how much biotin, iron and other vitamins you need per day.

If hair loss keeps bothering you after trying vitamins and self-care for a few seasons, we can help. Here at the Oxford Online Pharmacy, we’re dedicated to helping our patients overcome any health concern and enjoy life without worrying about hair loss. Call us today to get started and find out how we can help.

FAQs

What is the best vitamin for hair loss?

Biotin, vitamin D supplements, iron and zinc are often the best options. Going for a supplement that combines some or all promotes strong regrowth. Everyone’s perfect match differs, though - your doctor or pharmacist can help determine yours. It may also depend on the type of hair loss you’re dealing with.

Can low B12 cause hair loss?

Yes! Getting low on B vitamins like B12, vitamin B7, or folate can contribute to thinning and shedding. Adding a supplement helps restore what hair follicles need.

Does hair loss from vitamin deficiency grow back?

Catching nutritional deficiencies early and adding supplements promptly helps hair regrow fuller and healthier. Consistency with targeted vitamins leads to the best revival results, though you may also need to consider different hair loss treatments.

Sources

1. N. F. Watson, M. S. Badr, G. Belenky, D. L. Bliwise, O. M. Buxton, D. Buysse, D. F. Dinge, J. Gangwisch, M. A. Grandner, C. Kushida, R. K. Malhotra, J. L. Martin, S. R. Patel, D. F. Quan, E. Tasali (2015) ‘Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society'
2. NHS (2023) ‘Water, drinks and hydration'