9 Vitamin Deficiencies Linked With Hair Loss and Damage

‘One can’t simply grow back lost hair naturally without taking vitamins and nutrients into consideration’. Ask any trichologist, and he will probably agree with the statement. It is scientifically proven that deficiencies of the vitamins in the human body negatively impacts the thickness, shine, and growth of hair and may lead to hair loss. But you might be wondering:

Which vitamin deficiencies can cause hair loss?
What are the common vitamin deficiencies in men?
Does vitamin B12 deficiency affect the hair?

Don’t worry, these are all valid questions. And you know what? Today, we are here to answer them all. Yes, you read it right!
In this blog, Lordhair - trusted supplier of hair toupees and hair integration systems - brings a list of 9 essential vitamins whose deficiencies can cause hair loss.
Since some of you might be in a hurry to learn about these hair loving vitamins, here’s a FAQ version of the article!

vitamin deficiency with hair loss

Which vitamin deficiencies are most commonly linked to hair loss?

The common vitamin deficiencies that are linked to hair loss includes
Vitamin A
Vitamin B7 (biotin)
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Iron, Zinc
Omega-3 fatty acids

Which vitamin deficiencies cause hair loss in women?

Hair loss in women is linked with various vitamins deficiencies including:
Vitamin B12
Iodine
Iron
Vitamin D
Calcium

How does Vitamin-A deficiency cause hair loss?

Vitamin A is very critical for cell growth, including hair cells. Its deficiency leads to brittle and dry hair, scalp issues, and contributes to hair loss.

How can vitamin deficiencies be prevented to avoid hair loss?

Consuming a balanced diet that is rich in essential vitamins mentioned above, hair related supplements, and timely checkups can help you prevent hair loss related to vitamin deficiencies.

What are the treatments available for hair loss caused by vitamin deficiencies?

The treatment for hair loss depends upon the degree of hair loss an individual is facing. The hair loss at initial stages can be treated through dietary changes, vitamin supplements and topical treatments. However, if an individual is going through aggressive hair loss and has developed big bald patches, solutions like toupee hair replacement systems are the only options available.

What foods should I include in my diet to support hair health?

Consume food like green leafy vegetables, eggs, nuts, seeds, fish, and lean meat because they are rich in vitamins A, B7, B12, C, D, E, iron, zinc, protein, and Omega-3 fatty acids.

Are there any lifestyle changes that can improve hair health?

Absolutely! We can make lifestyle changes like reducing stress, staying hydrated, performing physical exercises and maintaining a healthy diet in order to improve our hair health.

Note: Visible results might take a couple of months to appear!

Now that we are done with the TL;DR version, let’s talk about vitamins whose deficiency causes hair loss!

9 vitamin deficiencies that cause hair loss

A lot of vitamins and nutrients come together to nurture the hair. Here are the ones that greatly impact hair health in the long run:

Vitamin A

Often credited for promoting hair health, Vitamin A helps the skin glands make an oily substance called sebum which moisturizes the scalp and helps the hair stay healthy and also treats weak eyes.
Without sufficient vitamin A, hair becomes dry, brittle and more prone to breakage. Also the lack of vitamin A reduces the sebum production which leads to dry and flaky scalp, causing hair loss. Over time, the hair becomes thin and chances of hair loss increases due to the inability to produce new hair cells.

Vegetables like sweet potatoes, carrots, pumpkins, spinach, and kale are high in Vitamin A which helps promote hair growth. Animal products such as milk, eggs, and yogurt are also rich in Vitamin A. Regular consumption of these healthy foods can help you in growing thick hair.

Vitamin B

One of the major reasons behind hair loss among men and women is the deficiency of Vitamin B. Also known as biotin (vitamin B7), it helps in the creation of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. One may face hair loss and scaly red rash due to the lack of Vitamin B. According to the reports, individuals suffering from hair loss showed improvement in their hair health after consuming a biotin/ vitamin B rich diet. Thus, vitamin B is considered one of the essential vitamins for hair growth.

Here are other complex Vitamin B, lack of which leads to hair loss:

Vitamin B1 (Thiamine) is essential for the health of the hair follicle and scalp.
Vitamin B2 (Riboflavin) promotes cell growth including the hair cells.
Vitamin B3 (Niacin) improves the blood circulation to the scalp and boosts hair growth.
Vitamin B5 (Pantothenic acid) helps in strengthening the hair follicles and also boosts hair thickness.
Vitamin B6 (Pyridoxine) supports healthy hair growth by aiding in the metabolism of amino acids, which are building blocks of hair.

Eating food like whole grains, almonds, meat, fish, seafood and dark leafy greens helps in eliminating the insufficiency of vitamin B in the human body and makes hair smooth and thick.

Want to take a break from the vitamin deficiency related hair loss guide? Explore other popular blogs from Lordhair:

16 home remedies for hair growth

Home remedies to repair damaged hair

Why natural hair loss deserves natural remedies

Hormones that cause hair loss

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Vitamin C

For those who don’t know, Vitamin C plays a very crucial role in collagen production, iron absorption, and antioxidant protection. With the deficiency of Vitamin C, the production of collagen will be reduced, leading to weak and brittle hair. It is known to be effective in removing mineral buildup accumulated on the surface of the hair which improves the ability of the hair to accept moisture. Hence, Vitamin C makes hair more soft, supple and resistant to tangling and breakage.

Symptoms of Vitamin C deficiency are:

Hair becomes dry and prone to breakage.
Split ends occur due to weak hair structure.
Hair becomes thin and starts shedding aggressively.
Reduced rate of hair growth due to impaired nutrient absorption.

The deficiency of vitamin C usually occurs due to a lack of Vitamin C in a daily diet. Moreover, smoking, alcohol abuse and chronic illness also reduce Vitamin C levels in the human body, leading to pattern hair loss problems. Consuming foods like guavas, strawberries, broccoli, and Brussel sprouts can help check Vitamin C deficiency.

Vitamin D

Sometimes, deficiency of Vitamin D can become a major reason behind the hair fall and thinning among men & women. Vitamin D helps create new hair follicles, and lack of it often leads to alopecia areata, an autoimmune condition that causes patchy hair loss. The presence of this vitamin in our body improves the thickness of hair and reduces the amount of hair loss on the scalp.
Vitamin D deficiency can be checked by consuming fish (salmon and swordfish), mushrooms, grains, fortified orange juice, and low-fat fortified milk. Direct contact with the sun can also help you overcome Vitamin D deficiency.

Vitamin E

Vitamin E has almost the same hair benefits as Vitamin C. Being an antioxidant, it helps in preventing oxidative stress which is the big reason behind hair thinning among men and women. Vitamin E also restores the shine lost by hair as a result of damage. Using chemicals, heat and styling products can cause a deficiency of Vitamin E on the scalp.
Vitamin E is abundantly present in healthy foods, supplements, and products like sunflower seeds, almonds, spinach, and avocados. That said, over consuming Vitamin E can cause hair fall as well. So, watch out!

Iron

Nutritional deficiency in iron can lead to increased daily shedding of scalp hair and stunted hair growth, resulting in progressive thinning over time. Doctors can diagnose the iron deficiency by blood test and readings below 30 ng/ml often indicate deficiency.
Good news is that iron deficiency can be easily treated by consuming plant based products. Iron rich foods like nuts, seeds, dried fruits, green leafy vegetables and tofu can help you recover from iron deficiency quickly. Using minoxidil shampoo twice a day can also help you to make your hair stronger and thicker. Consuming foods rich in Vitamin C can also help eliminate the iron deficiency.

Omega 3 fatty acids

Omega 3 fatty acids play a key role in promoting hair growth and thickness. However, deficiency of essential fatty acids can make the hair dry, scalp itchy, and strands prone to damage. The deficiency of these essential fatty acids can also be diagnosed by blood test and the omega-3 index below 8% is considered to be too low.

The positive news is that omega-3 fatty acids are found abundantly in seafoods like salmon, tuna, and mackerel; one can also find omega 3 fatty acids in flaxseed oil, walnuts, and almonds. Being one of the essential nutrients, these acids help in controlling inflammation in the body, especially in the scalp area. Since the human body can’t produce omega 3 fatty acids on its own, products like fish oil are widely used as supplements.

vitamin deficiency with hair loss

Protein

For those who don’t know, our hair strands are 88-90% of the protein. Hair follicles rely on protein to produce new hair follicles. The deficiency of protein in the body can disrupt the hair growth cycle, leading to hair becoming weaker and prone to falling out. Getting a healthy dose of protein from your regular diet will not only promote hair growth but also regulate other functions of your body.

Protein scarcity can reduce the supply of protein to your hair follicles. There are different types of protein treatments that can help you recover hair in a few months but why not keep it natural and eat the right foods! Here are the animal based protein sources:

Meat (beef, pork, lamb)
Poultry (chicken, turkey)
Fish and Seafood
Eggs
Dairy Products (milk, cheese, yogurt)

Zinc

Zinc plays a crucial role in hair tissue repair and growth. It not only controls the unnecessary oil present on the scalp but also removes harmful bacteria that cause itchy skin, inflammation, and hair loss. However, the zinc deficiency tends to be present in individuals who consume more cereal grains or the one who drinks milk formula.

Foods high in zinc include oysters, beef, spinach, wheat gram, pumpkin seeds and lentils which can stimulate hair growth and its thickness. It has been found that taking high doses of zinc can also contribute to massive hair loss. That’s why it is better to consume zinc in the form of food.

Vitamin Deficiency that Causes Hair Loss: Final Notes

Hair loss stemming from vitamin deficiency is more common than we think. Identifying deficiencies early and starting targeted treatment provides the best chance of reviving hair growth and minimizing long-term damage. However, vitamin deficiency isn’t not the only reason behind hair loss.
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