Hair fall can be linked to vitamin deficiencies, most commonly vitamin B12, folate, vitamin D, and iron. These nutrients support hair follicle cell division, oxygen delivery, and the normal hair growth cycle. Supplements may help if a deficiency is confirmed, but excessive intake of certain vitamins (such as vitamin A) can worsen hair loss.
The Connection Between Vitamins and Hair Health
Hair cells are some of the most rapidly producing tissue in the human body. Second to bone marrow, these cells engage in a complex high rate of cell division (mitosis) replicating quickly to produce new hair strands. This constant reproduction results in an average monthly hair growth of around 0.5 inches (1.25cm).
Vitamins are an essential element to this process for hair cell and tissue reproduction, in turn vitamins support in maintaining a healthy hair growth cycle and a stable monthly growth rate. Despite the ability to replicate quickly, these cells are not an essential tissue — unlike the body's liver, kidneys and heart. When vitamin levels fall low, or become depleted, the human body will always prioritise areas where these are needed most, meaning hair cells can often be the last element to receive the nutrients needed to maintain a healthy cycle and growth.
Causes of Hair Fall
There are many reasons why individuals may lack the optimum vitamins to support the infrastructure needed to maintain a healthy hair growth cycle. Vitamin deficiency is not a ‘one size fits all’ and is often unique to the individual. In many cases, it is caused not by one, but multiple factors. It is important that people seek appropriate investigations to establish the exact areas of depletion or deficiency so that these can be addressed accordingly.
Common areas which can cause or contribute to vitamin deficiency are:
- Restrictive diets,
- Dieting trends,
- Rapid or significant weight loss
- Stress.
Following a vegetarian or vegan diet could mean obtaining the vitamins needed to support healthy hair growth by diet alone becomes challenging. Conditions such as Coeliac, Crohn’s Disease and IBS could impact upon the body's ability to absorb vitamins. Medications can equally affect the body's ability to absorb from foods the vitamins needed to maintain healthy hair growth. Whilst people may try to consume what is needed for optimum hair health it may not always be possible to gain vitamins through diet alone. Because of factors affecting consumption or absorption, supplementation could play a supportive role alongside a healthy diet to maximise growth whilst supporting hair and scalp health.
How to Recognise Hair Fall
Hair is continuously taking part in a complex cycle of growing, transitioning and resting, this process is known as the ‘hair growth cycle”. Within this cycle, at any one time around 85% to 90% of hair is in the ‘anagen stage’ (the growing phase) and around 10-15% is ‘telogen stage’ (the resting phase). This cycle continues to take place throughout the human lifetime. Due to the telogen (resting) element of this cycle it is normal for people to lose around 50 - 100 hairs daily, commonly seen when brushing, combing, around the home or when showering etc. Increased hair fall can be recognised when a greater amount of hair fall is being observed on a regular basis. Some may come across hair fall fluctuation at times feeling there is considerably more on some days than others and report the hair becoming thinner. Others may encounter sections of hair loss as singular patches or over multiple areas of the scalp. Some may experience hair becoming thinner, feeling the hairline is receding or the scalp has become exposed.
Can vitamin deficiency cause hair shedding?
Vitamin depletion or deficiency can contribute to causing an interruption to the hair's normal growth cycle meaning an increased amount of hair enters the telogen stage (resting phase). This interruption can result in a loss of density, hair can grow finer and weaker, affecting the usual hair texture and restrict its ability to grow and to reach its full potential. The most common type of hair fall seen through vitamin deficiency is a condition known as telogen effluvium. Whilst this condition does not cause complete hair loss it can be extremely distressing for the sufferer by causing a considerable loss to the hair’s density. Hair fall is not commonly observed by one single vitamin deficiency but instead in combination with multiple vitamins and minerals depletion or deficiency. Because of this combination it is important to seek appropriate investigation to identify the root cause.
In summary, recognising hair fall is characterised by changes to what is considered the norm for that individual. If hair fall has increased, it could be time to investigate further and to check vitamin and mineral levels. If people are concerned or recognise suffering from any of the above, they should seek professional help.
What vitamins help with hair fall?
Vitamin A - Also known as Retinol.
Vitamin A is important to maintain a healthy immune system alongside a regulatory role in preserving healthy skin and hair. Vitamin A can be easily obtained through diet; any not used by the body is stored for future use. Too much vitamin A can be harmful and could cause or exacerbate hair fall which is why it is generally absorbed through diet opposed to supplementation. Food sources containing good levels of vitamin A include milk, yoghurt, eggs, cheese and oily fish.
B Vitamins
B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (vitamin B7), folate and folic acid (B9), vitamin B12.
B vitamins are commonly obtained through diet however key areas which may require supplementation for healthy hair growth are B12, vitamin D and folate.
B12 is a powerfully important vitamin used by every cell in the body. B12 is a crucial component in making red blood cells along with enabling cell division and growth. Given the rapid nature of hair cell division and growing potential, B12 is a crucial factor needed in maintaining a healthy hair cycle and low levels could exacerbate hair shedding. B12 is an important vitamin to support hair and scalp health and to ensure the hair growth cycle operates effectively. Low B12 could be caused by a number of factors including a lack of B12 rich foods, medications which affect the body’s ability to absorb, or a condition known as ‘Pernicious anaemia” a condition which means the body is unable to absorb B12 effectively from foods. B12 rich foods include salmon, cod, eggs, liver and poultry.
Folate and folic acid support cell division and red blood cell formation which, in turn, delivers vital oxygen and nutrients to the hair’s follicle. Folate is a B vitamin which can be found in abundance in many foods. Folic acid is the manmade version of folate and is used to treat folate deficiency anaemia. Given the rapid replication of hair cells, folate is a crucial vitamin in supporting the growth cycle. Folic acid is a recommended supplement for women prior and during pregnancy, this helps the body create new cells, vital for the rapid growth of the fetus. Folate is not stored in the body long-term therefore folate-rich foods need to be consumed on a regular basis, these include leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, brussel sprouts, chickpeas and kidney beans.
Vitamin C - Also known as Ascorbic Acid
Vitamin C supports a wide range of bodily functions including collagen production, wound healing and tissue support, and therefore a vital component in hair and scalp health. Vitamin C is a crucial element needed for the absorption of iron, a fundamental mineral required for healthy hair growth, and in the prevention of hair fall. The human body is unable to make nor store vitamin C therefore foods need to be consumed on a regular basis to avoid depletion, foods rich in vitamin C include oranges, strawberries, red and green peppers, lemons, kiwi, melons, broccoli and potatoes.
Vitamin D
Vitamin D is a crucial player in cellular health, the follicle cycle and is a vital aid in maintaining a healthy immune system. A lack of vitamin D can weaken the body's immune system, increasing risk of infection and other medical complications. A lack of vitamin D has been linked to medical complications such as arthritis and impacts the body's capacity to control inflammation effectively. Although still under investigation, it could be linked to other related autoimmune disorders such as Alopecia Areata and other hair fall and scarring disorders.
Vitamin D helps to support hormone regulation and balance within the body which have an equal impact upon our hair's growth cycle. Our ability to absorb vitamin D can be influenced by a wide range of factors such as sun exposure, age, skin pigmentation, gut health, medications, alcohol and much more.
The main sources of vitamin D are gained from direct sunlight to the skin when outdoors, secondary it can be gained through a very small number of foods or through supplementation. Testing for low vitamin D should be considered when a person is suffering from additional hair fall as many people require additional supplementation for vitamin D throughout the year.
Vitamin E
Vitamin E helps to maintain healthy skin and hair whilst also supporting in strengthening the body's immune system. Working as a fat-soluble antioxidant vitamin E helps protect cells from damage caused by free radicals. Supporting blood circulation and sebum production, vitamin E plays a supportive role in maintaining hair growth and scalp health. Whilst vitamin E deficiency does not directly cause hair fall, oxidative stress is a known factor which can exacerbate hair fall conditions. The potent antioxidative properties of vitamin E will support in reducing oxidative stress on the scalp. Vitamin E can be found in a wide range of foods commonly available in the daily diet. Any remaining vitamin E not used by the body is stored for future use therefore is commonly not required through additional supplementation. Vitamin E can be found in abundance in vegetable oils, nuts, and seeds, including sunflower oil, wheat germ, almonds, and sunflower seeds, along with leafy greens such as spinach and broccoli, along with fruits such as avocado and mango.
Vitamin K
Vitamin K is part of a group of vitamins required by the body to support blood clotting and wound healing. In turn vitamin K supports hair growth by maintaining blood circulation throughout the scalp. Vitamin K does not have a direct impact on the hair follicle itself but works alongside other vitamins to support the maintenance of healthy hair growth and scalp health.
Hair fall- linked vitamin or mineral deficiencies can be characterised by many different appearances such as diffuse hair fall, patches or multiple presentations.
The Most Common Deficiencies
Iron, which is a mineral, is one of the world’s most common nutritional deficiencies and is a well-known cause of hair loss. Whilst vitamin deficiencies are not known to cause hair fall on their own, they are commonly seen as deficiencies alongside low iron. For many people, vitamin supplementation is not required as many can be gained in abundance easily through daily foods. Whilst diet can provide most of the vitamins required by the body there are a number which can commonly become lower than needed. Common vitamins which could easily deplete and contribute or exacerbate hair fall are B12, folate and vitamin D.
Should I take supplements for hair fall?
Supplementation can be useful to boost diet if people are not consuming what is required through daily foods. Supplementation can be obtained in different forms including tablets, capsules, sprays and liquids. These can support the ingestion and absorption of vitamins where inadequate quantities are being absorbed or consumed through food.
Supplementation will contribute to the general maintenance of healthy hair growth and can support in addressing vitamin deficiencies or depletion. It is important people are patient when taking supplements as it could take time to actually see the results. It is essential people follow the recommended amount and do not attempt to over supplement taking more than is advised. When treating vitamin deficiency supplements may take some months to address the areas which are low and may need three to four months to really get working. In unison the hairs monthly growth rate is slow, and so patience is key towards reaping the results.
How can Nioxin Support
While vitamins support hair growth internally, hair and scalp care also plays a role in reducing hair fall. Using the correct Nioxin shampoo and conditioner is vital towards maintaining hair and scalp health. By maintaining a healthy scalp and hair, this will in turn maximise the hair's growth potential. Using the correct Nioxin products will support scalp health by providing a healthy and optimal environment for hair to grow.
Maximising hair vigour through using the correct Nioxin System Kit will add strength to the hair which in turn will support each strand in reaching its full growing (anagen) potential.
To strengthen hair follicles, promote fullness and improve your hair’s resilience, Nioxin’s Hair Growth Supplements contain essential nutrients and vitamins to support healthy hair growth from the inside out. Containing vitamins like biotin, iron and zinc, these daily supplements are formulated to give your hair a boost from within whilst complementing your Nioxin care regimen.
Frequently Asked Questions About Vitamins and Hair Fall
What vitamin deficiency causes hair fall?
Hair fall is commonly associated with deficiencies in vitamins including iron, vitamin B12, folate, and vitamin D. These nutrients support red blood cell production, oxygen delivery, and the normal hair growth cycle.
Can taking vitamins stop hair fall?
Vitamins may help reduce hair fall if a deficiency is present. However, supplementation will not stop hair fall caused by genetics, hormonal changes, or medical conditions unless those underlying causes are addressed.
How long does it take for vitamins to improve hair growth?
It typically takes three to six months to see improvements after correcting a vitamin deficiency, due to the slow nature of the hair growth cycle.
Can too many vitamins cause hair loss?
Yes. Excessive intake of certain vitamins, particularly vitamin A, can trigger or worsen hair shedding.
Conclusion
Suffering from increased hair fall can be one of the first signs of vitamin and mineral depletion or deficiency. Taking supplements prior to investigation could cause an increased excess of some vitamins which, in turn could exacerbate or cause hair fall. It is important people seek appropriate investigation to determine the root cause of hair fall, if vitamin depletion or deficiency is found these can be addressed directly and correctly.
For more information and advice on dealing with hair loss and other hair concerns, check out our blog.