Can a Vitamin Deficiency Cause Hair Loss?

It’s not just a cliché: Beauty truly does come from the inside. The nutrients that nourish our bodies are the very same ones that give us strong, healthy, fuller hair. Certain vitamins and minerals play key roles in follicle health, hair structure, and overall hair growth—and when our bodies don’t get enough of these essential nutrients, it can show in hair shedding, thinning, and overall loss.

To keep your hair as healthy and vibrant as it can be, make sure you’re getting the following vitamins and minerals, in addition to the other key nutrients we each need for overall wellness. OMI WellBeauty^TM Hair Nutrition can help fill any hair nutrition gaps.  And as always, if you’re concerned about your levels of particular nutrients, speak to your doctor for a detailed assessment.

Which vitamin deficiencies cause hair loss

These are the nutrients that have been associated with hair loss in numerous studies. Each plays a different role in growing and maintaining a full head of hair, and each can be obtained through smart supplementation along with a varied diet.

Vitamin A: The Cellular Powerhouse

Vitamin A is necessary for healthy cellular growth—and that includes all the cells involved in hair growth.

How much you need: The RDA for adult women is 700 micrograms (mcg).

How to get it: Some good animal-based food sources of vitamin A are liver, fish, eggs, and dairy products. For plant-based sources rich in vitamin A, choose leafy greens, yellow and orange vegetables, tomatoes, and fruits like cantaloupe, grapefruit, and mango. Many multivitamin supplements contain vitamin A, and it’s also available on its own in supplement form.

Zinc: A Follicle Support System

Zinc plays a role in regulating hair growth, as part of the system that signals pathways in hair follicles. No surprise then, that zinc deficiency can result in hair loss. Certain medical conditions and lifestyles are more commonly connected with zinc deficiency, including pregnancy and vegetarianism. Signs of a  deficiency may include brittle hair, and unusual hair loss. The good news is, studies show that when zinc levels are restored, hair loss can be reversed.

How much you need: The RDA for adult women is 8 mg of zinc, and for pregnant and lactating women, that recommendation increases to 11 mg per day.  

How to get it: There are many food resources rich in zinc. Animal sources include meats, poultry, and seafood. Plant sources like nuts, seeds, and whole grains also provide a good dietary source of zinc. This nutrient also comes in supplement form, though you want to make sure you’re not getting too much, as higher levels can interfere with iron and copper absorption, which is important for hair growth.

Biotin:  Hair-Loving B Vitamin

Exceptionally low levels of biotin deficiency can result in patchy or overall hair loss. Biotin is a driving force behind healthy hair, nails, and skin, and hair, and when it’s lacking in the body, you might notice problems there first.

How much you need: The RDA of biotin for women is 30 mcg, and for lactating women that amount increases to 35 mcg.

How to get it: . Biotin from supplements are 100% absorbed, according to the National Institutes of Health, and extra biotin has no adverse side effects, so start by taking a  supplement such as OMI WellBeauty^TM Hair Nutrition. Otherwise, most dietary biotin is found in protein, and good sources include meats (especially organ meats), eggs, fish, nuts, seeds and sweet potatoes.

Folic acid: The Cellular Accelerator

Folic acid and folate are the same nutrient, in different forms. This water-soluble B vitamin is called folic acid when it's added to packaged foods, and folate when it occurs naturally in food.

Folate helps your body create new cells—follicles, scalp, and hair cells included. If you have a folate deficiency, you might notice changes to your hair, skin, and nails. Certain people are at risk for deficiency, including people with a poor diet or a malabsorptive disorder. 

How much you need: The RDA for women is 400 mcg. If you are pregnant, that number jumps to 600 mcg, and if you are breastfeeding, it’s recommended that you get 500 mcg daily.

How to get it: Different types of folate nourish your body at different levels—and supplements are a standout here in terms of absorption rate (aka bioavailability). Nearly 100% of supplementary folic acid is bioavailable when taken without food, and that percentage drops to 85% when taken with food. Only about 50% of folate that is naturally present in food is bioavailable. Foods that naturally contain high levels of folate include spinach, liver, asparagus, and brussels sprouts. Other good sources are packaged foods enriched with folic acid, such as bread, cereal, flour, cornmeal, pasta, and rice.

Vitamin E: Free-Radical Buster

Oxidative stress is one cause of hair loss, so it’s no surprise that vitamin E, which helps protect against free-radical damage in the body, has an impact on hair health. One study found that people taking vitamin E supplements had more hair growth, as measured by an increase in total number of hairs.

How much you need: The RDA of vitamin E for women is 15mg, and for breastfeeding women, 19 mg are recommended daily. 

How to get it: Wheat germ is a good source of vitamin E, along with nuts, seeds, and vegetable oils like olive oil.  Supplements are another way to increase your vitamin E intake.

Iron: The Oxygen Supplier

Iron deficiency is common in women with hair loss. Iron plays an important role in the body, helping produce hemoglobin which carries oxygen to the cells so they can grow and repair at optimal levels. Without the support of iron, cell function can suffer, impacting hair growth.

How much you need: The RDA of iron for women is 18 mg, and 27mg if you’re pregnant. Once you’re over age 51, the recommended daily dose drops to 8 mg.

How to get it: Meats and seafood provide the best food source of heme iron, or animal-based iron. Non-heme iron can be found in nuts, vegetables, and fortified packaged foods. Top food sources include cereal, oysters, white beans, beef liver, lentils, spinach, and tofu. Supplements in the form of individual or multivitamins are a good way to maintain proper iron levels.  

Vitamin C: Iron’s Wing Man

Vitamin C plays a key role in helping your body absorb iron—so if your vitamin C intake is low, it may affect your iron absorption and result in symptoms of iron deficiency, including hair loss.

How much you need: The RDA of vitamin C for women is 75 mg. For pregnant women the recommended daily dose is 85 mg, and if you’re breastfeeding that jumps to 120 mg.

How to get it: Vitamin C supplements, plus plant foods like citrus fruits, potatoes, tomatoes, green peppers, and cabbages all have high levels of vitamin C.

Vitamin D: Healthy Follicle Essential

This nutrient plays a role in keeping hair follicles healthy and functioning properly by stimulating follicle growth, which is key for  healthy hair growth. Vitamin D deficiencies have been linked to different types of hair loss, including thinning hair and pattern baldness.

How much you need: The RDA of vitamin D for adult women is 15 mcg; that number jumps to 20 mcg for women over age 70. Data from the National Health and Nutrition Examination Survey (NHANES) shows that approximately 40% of the US population isn’t getting enough vitamin D.   

How to get it: Exposure to sunlight during your daily routine delivers some of the required vitamin D intake. As far as food and drinks go, the nutrient is most easily found in fortified foods like milk and milk alternatives, cereals, and juices. You can also find vitamin D in cod liver oil, trout, salmon, and mushrooms. Many doctors also recommend taking supplements to make sure you’re getting enough of this vital nutrient.

Your Dream Hair To-Do:

• Make sure you’re getting the right vitamins and minerals in your diet and through the best hair growth supplements.
• Eat a varied diet rich in colorful and varied produce, and be sure to get adequate minerals and protein from lean meats, eggs and shellfish.
• Know the best vitamins and minerals for hair loss, and which supplements can help with a vitamin and mineral shortfall. OMI WellBeauty^TM Hair Nutrition, can help cover your hair nutrition bases.