Vitamin Deficiency Hair Loss: How To Spot and Act

Hair loss affects people of all ages, genders, and backgrounds. Many factors can contribute to hair loss, including genetics, hormones, stress, and poor nutrition. One nutrient issue often linked to hair loss is a lack of vitamins.

We want you to know which vitamin deficiency can cause hair loss. We rely on vitamins for overall health and everyday function. Your body needs many nutrients to work well. But if you want to address hair loss, it helps to understand which vitamin shortfalls may play a role.

Key Takeaways

• Vitamin deficiencies usually do not cause hair loss, but excess vitamin A can.

• Low iron, low protein, and rapid weight loss link to shedding and stalled growth.

• Lower vitamin D associates with more severe hair loss in androgenic alopecia and alopecia areata.

• Deficiencies in biotin, folate, vitamin E, zinc, or vitamin C can contribute.

How Vitamins and Minerals Influence Hair Growth and Loss

The vitamins and minerals you take in influence the health of your hair follicles and the hair growth cycle. The exact effect of vitamin intake on hair loss remains complex, and it hasn’t been well studied.

Here’s what is known about vitamin deficiency, nutrition, and hair loss:

• Vitamin deficiencies do not usually cause hair loss.

• Getting too much of certain vitamins, including vitamin A, can trigger hair loss.

• Too little iron and protein can contribute to thinning hair.

• Rapid weight loss (which may overlap with vitamin deficiencies) can cause hair loss.

8 Vitamin Deficiencies Associated With Hair Loss

There aren’t many simple answers about which vitamin deficiencies lead to hair loss. Still, here’s what we do know about vitamin intake and hair loss, as well as how certain nutrients may affect your hair.

Vitamin D

When vitamin D binds to its receptor in the body, it stimulates hair growth. People with a genetic change in the vitamin D receptor tend to have less body hair, and some may have no hair on the scalp or body.

In androgenic alopecia — often called male pattern baldness — researchers found that lower vitamin D levels were linked with more severe hair loss. Their results also suggested low vitamin D may bring on this type of alopecia sooner.

Another study showed similar results in people with alopecia areata, another cause of hair loss. Their findings suggested vitamin D deficiency may either cause or worsen hair loss in alopecia areata.

Symptoms of Vitamin D Deficiency

Some people with low vitamin D have no symptoms, which makes diagnosis difficult.

If you do notice symptoms, you might see any of the following:

• Hair loss

• Brittle bones

• Fatigue

• Bone pain or joint stiffness

• Myalgias and muscle weakness

Infants can have bone malformation, a condition known as rickets.

How to Get More Vitamin D

Take vitamin D as a supplement, but do not exceed 4000 IU daily. Talk to your healthcare provider before starting routine use. A short morning walk helped me be more consistent with sun exposure. To further increase vitamin D intake- here are three ways:

• Include Vitamin D-rich foods, such as fatty fish, avocado, nuts, or fortified breakfast foods like milk, cereal, and orange juice.

• Moderate sunlight exposure each day

• Take a daily vitamin D3 supplement or cod liver oil.

Biotin

Biotin or vitamin b7, helps your body convert food into energy. It also supports healthy skin and hair.

There’s a lot of information online about biotin pills for hair growth. But no large studies show whether this helps most people. Most research suggests that unless there’s a known cause of biotin deficiency, it probably won’t help.

Still, if you are deficient, supplements may help. People who lack biotin can improve their hair by taking supplements or eating more biotin-rich foods.

Symptoms of Biotin Deficiency

Biotin deficiency is uncommon, but it can appear in people with conditions that impair nutrient absorption, such as Crohn’s disease. Signs of a deficiency may include:

• Hair thinning and shedding

• Dry or scaly skin

• Cracking in the corner of the mouth

• Dry eyes

• Swollen tongue

• Depression or fatigue

• Loss of appetite

• Insomnia

• Boosting your biotin intake

How to Get More Vitamin B7

You can find biotin in multivitamins or B-complex supplements or as a standalone pill.

Several foods can help raise your biotin naturally. A few options include:

• Organ meats- such as liver

• Fish

• Nuts and seeds

• Broccoli, sweet potatoes and spinach

Iron

Low iron levels have been linked to telogen effluvium, a condition that leads to increased shedding and stalled growth.

Symptoms of Iron Deficiency

At first, you may notice more hair falling out. Over time, your hair becomes thinner if you lack iron. Other common symptoms include:

• Dizziness

• Weakness

• Fast heart rate

• Feeling cold

• Headaches

• Exhaustion

• Pale skin

When you don’t have enough iron, iron deficiency anemia can develop. This causes low red blood cell levels, which lead to these symptoms. With fewer red blood cells, your body cannot move oxygen efficiently.

Ensuring Adequate Iron Intake

If you have anemia from low iron, supplements can help with hair loss and related symptoms. If your iron is normal, you should not take iron because it can be toxic.

If you notice hair loss and your iron is normal, talk with a healthcare provider. To raise iron levels, eat iron-rich foods and use supplements as needed. Here are some dietary items to consider:

• Seafood and fishLean red meat

• Tofu

• Eggs

• Iron-enriched cereal and grains

• Dark, leafy green vegetables

If your iron is low, you can expect less shedding and healthier hair once levels improve.

Folic Acid (Folate)

Folic acid, also called vitamin B9 or folate, is vital for cell growth. This essential vitamin supports the growth of hair, skin, and nails by aiding cell development. Folate is required for healthy red blood cell production and is crucial in pregnancy and fetal growth. When levels are low, cell growth slows, leading to visible hair loss and reduced new hair growth.

Symptoms of Folic Acid Deficiency

You may notice these symptoms when folic acid is low:

• Fatigue

• Feeling short of breath

• Headaches

• Loss of appetite

• Ringing in the ears

• Heart racing

• Hair loss

• Treatment for folic acid deficiency

How to Get More Vitamin B9

If you have anemia or an alcohol-related disorder, you may need treatment to manage folate. Most folic acid deficiencies can be treated with supplements or avoided with a balanced diet. Consider adding these foods:

• Leafy green vegetables

• Enriched cereals and breads

• Nuts and fruits

• Lean meat

• Beans and legumes

Vitamin E

Vitamin E helps keep your scalp and hair healthy due to its antioxidants. This reliable source can support hair growth. Vitamin E fights oxidative stress and free radicals, which can harm hair follicle cells. If you lack this vitamin, you might notice hair loss, thinning, and dry, split ends.

Symptoms of Folic Vitamin E Deficiency

• Impaired reflexes

• Weak muscles

• Premature infants may develop life-threatening anemia

• Impaired coordination

• Hair loss

• Brittle or dry hair

• Peripheral neuropathy

• Sources of vitamin E

How to Get More Vitamin E

You can take vitamin E as a supplement or get it from plant oils, seeds, fruits, and vegetables. I noticed smoothies made it easier to add spinach and seeds daily. Consider these options to increase vitamin E in your diet:

• Wheat germ oil

• Red bell pepper

• Pumpkin

• Almonds or peanuts

• Sunflower, safflower or soybean oil

• Collard greens or spinach

• Avocados

Zinc

Zinc is essential for good health and well-being. It helps make hormones and enzymes and is involved in over 100 body reactions. Zinc is important for wound healing and immune support and plays a role in cell division, cell development, and glucose breakdown.

Many foods contain zinc, but the body cannot store it, so daily intake is needed. Factors such as malabsorption, illness, stress, and allergies can reduce zinc levels. Not enough zinc can cause shedding and breakage. It can also slow growth and weaken immunity.

Symptoms of Zinc Deficiency

Here are a few symptoms you might notice if your body needs more zinc.

• Hair loss

• Skin changes

• Vision problems

• Increase in infections or illness

• Loss of taste and smell

• Delayed wound healing

• Sources of zinc

Which Foods Provide More Zinc?

Getting zinc from food is best. With guidance from a healthcare provider, supplements can also support hair regrowth. Some foods rich in zinc include:

• Beef or beef liver

• Lamb

• Oysters

• Kidney

• Milk

• Cheese

• Crab
  

Vitamin C

Not getting enough vitamin C can make hair dry and brittle. Vitamin C also helps your body absorb iron, which supports healthy hair growth. These factors can lead to low vitamin C:

• Smoking

• Eating disorders

• Alcohol abuse

• Chronic illness

Symptoms of Vitamin C Deficiency

You may notice these symptoms if vitamin C is low:

• Fatigue

• Depression

• Dry or brittle hair

• Gingivitis

• Delayed wound healing

Dietary Sources of Vitamin C

Daily vitamin C supplements can address a deficiency. Because it is water-soluble, cooking and storage can easily reduce vitamin C. It’s best to eat fresh fruits and vegetables, including:

• Oranges

• Lemons

• Strawberries

• Kiwi

• Melons

• Kale

• Broccoli

• Brussel sprouts

• Sweet potatoes

Vitamin A

Vitamin A is an antioxidant important for several body systems, including vision, immunity, and skin. For most people, hair loss is not due to vitamin A status. Most people aren’t deficient. But in rare cases, low vitamin A can make hair brittle and weak, which raises the chance it will fall out.

Other Symptoms of Vitamin A Deficiency

Other symptoms of vitamin A deficiency include:

• Difficulty seeing in the dark

• Frequent lung infections (pneumonia)

• Frequent urinary tract infections

• Fatigue

• Digestive problems, like diarrhea

• Small, rough bumps on your skin (most often on the shoulders or butt)

Risk Factors for Deficiency

If you have a condition that interferes with vitamin A absorption, you may be at higher risk of deficiency. This includes:

• Crohn’s disease

• Cystic fibrosis

• Ulcerative colitis

• Celiac disease

Otherwise, vitamin A deficiency is uncommon in people who eat a balanced diet.

Vitamin A Sources

There are two main sources of vitamin A:

• Preformed (active) vitamin A: This form is immediately usable by the body. It’s in animal products like dairy, eggs, fish, and organ meat such as liver. In supplements, you may see preformed vitamin A listed as retinyl palmitate or retinyl acetate.

• Provitamin A carotenoids: Your body converts these compounds into active vitamin A. They’re in plant-based foods like fruits and vegetables. Different carotenoids appear depending on what you eat or the supplement you take. The most common in supplements is beta-carotene.

Some supplements contain only preformed vitamin A, others contain only provitamin A carotenoids, and some include both.

The daily upper limit for preformed vitamin A is 3,000 mcg. This includes the amount you get from any source — food or supplements. Too much from food alone is unlikely; excess usually comes from supplements.

Taking too much preformed vitamin A can be harmful and may cause:

• Headaches

• Blurry vision

• Dizziness

• Muscle aches

• Nausea

There’s no limit on provitamin A carotenoids per day. If you consume a lot, you may notice changes such as orange-tinted skin from many carrots, which isn’t dangerous and fades as intake decreases.

Nourish Hair and Massage With Keyoma Pure Batana Oil

Hair loss has many causes, and vitamins are only one piece. Deficiencies do not usually cause hair loss, but nutrition still matters for your scalp. Low iron and low protein can lead to thinning, and rapid weight loss can trigger shedding. For a simple step in a gentle routine, you can massage few drops of Keyoma Pure Batana Oil into your scalp.