5 essential vitamins for hair growth

Hair loss is a common concern that can be due to factors including genetics, hormonal imbalances, stress, and nutritional deficiencies. Among these, vitamin deficiencies play a significant role in hair loss, as vitamins are crucial for numerous bodily functions, including cellular growth. Too much vitamin intake can also lead to hair loss. But balanced vitamin intake can help in maintaining healthy hair and may aid in hair growth. Apart from using the right shampoo, and conditioner, focus on vitamins for hair growth.

Can vitamin deficiency lead to hair loss?

Yes, vitamin deficiency can lead to hair loss. Vitamins are needed for maintaining the health of hair follicles and the scalp. They can strengthen the immune system, which is essential for strong locks. “A deficiency can come in the way of the normal hair growth cycle, leading to hair loss,” says dermatologist Dr Geetika Srivastava. Be it a deficiency or excess of certain vitamins, they can negatively affect hair health.

Vitamins for hair growth

All vitamins are vital for health, but these vitamins in particular may help to deal with hair loss problems:

1. Vitamin A

Vitamin A is essential for cell growth, vision, and immune function, but excess vitamin A can lead to hair loss. High levels of vitamin A can disrupt the hair growth cycle, pushing hair follicles into the shedding phase prematurely. Just follow the recommended amount for healthy hair. Women aged between 19 and 64 need 600 micrograms of vitamin A a day, according to the UK’s National Health Service.

2. Vitamin C

As an antioxidant, vitamin C aids in the absorption of iron, a crucial mineral for hair health. Iron deficiency, or anemia, can lead to hair loss. “Adequate intake of vitamin C through sources like citrus fruits and tomatoes can help improve iron absorption and boost hair growth,” says the expert. People who are aged between 19 and 64 need about 40 mg of vitamin C in a day, as per the NHS. Vitamin C supplements can help if you have hair loss as well as iron deficiency, according to Harvard Health Publishing.

3. Vitamin D

Known for its role in calcium and phosphorus homeostasis and immune regulation, vitamin D deficiency is linked to hair loss. During a 2016 study published in the International Journal of Trichology, low vitamin D levels were found to be associated with female pattern hair loss. “Vitamin D is synthesised in the skin upon exposure to UVB rays, and deficiency can impair hair follicle cycling,” says Dr Srivastava. Adults require 10 micrograms of vitamin D every day, as per the NHS.

4. Vitamin B3 (Niacin)

It acts as a coenzyme in many metabolic reactions, and its deficiency can lead to poor scalp circulation, affecting hair growth. Women need 13.2 mg of vitamin B3 a day, as per the NHS.

5. Biotin

It is a critical vitamin for keratin production, which is the primary protein in hair. “Biotin deficiency, whether it is due to your genes or it is acquired, can lead to significant hair loss, and supplementation may help with hair growth,” says the expert. Biotin supplementation can help with hair growth in people who are deficient in this vitamin, as per a research published in Skin Appendage Disorders in 2017. People can safely consume 0.9 mg or less a day of biotin in supplements, as per NHS.

How to use vitamins for hair growth?

“To optimise hair growth, it is better to use cyclical vitamin therapy rather than a single multivitamin tablet containing all necessary vitamins and minerals,” says the expert. The body may struggle to absorb all nutrients when taken together in one dose. Instead, dividing the intake into synergistic doses enhances absorption. For instance, take vitamin C with iron in one day, and vitamin D with calcium on another day. This method ensures better absorption and utilisation of vitamins for hair growth.

Also, oral vitamin supplements are generally more effective than topical applications because they enter the bloodstream and support cellular differentiation, growth, and numerous metabolic functions. “Topical products may not penetrate deeply enough to affect hair follicle health significantly,” says the expert. However, you must exercise caution and consult a healthcare expert regarding your condition and need.

Side effects of excess vitamin intake

While water-soluble vitamins like biotin and vitamin C are typically excreted if taken in excess, fat-soluble vitamins such as vitamins A and D can accumulate in the body and cause toxicity. For example, hypervitaminosis D can lead to symptoms like:

• Gastrointestinal distress
• Muscle weakness
• Excessive thirst
• Frequent urination
• Confusion
• Lethargy

So, make sure to follow recommended dosages and consult with a doctor before starting a supplementation regimen for hair growth.

Vitamins play a starring role in maintaining hair health, and deficiencies in some of them can lead to hair loss. Ensuring adequate intake of key vitamins through diet or supplements can support hair growth and overall well-being. However, it is essential to manage vitamin intake carefully to avoid potential toxicity from overconsumption, particularly with fat-soluble vitamins.