Unveiling the Culprit: What Vitamin Deficiency Causes Hair Loss?

Discovering the cause of hair loss can be a challenging puzzle, with factors like genetics, stress, and environmental elements at play. I can personally relate to the struggles of hair loss and have embarked on a journey to slow it down. If you’re experiencing hair loss, my first piece of advice is to consider a blood test to identify any potential vitamin deficiencies. Before making any dietary changes or considering supplements, consulting a healthcare professional is essential.

In this article, we’ll delve into various vitamin deficiencies from the B vitamins to Zinc that can contribute to hair loss and even touch on the unexpected consequence of excessive vitamin intake.

The Impact of B Vitamins (B2, B7, B9, B12) on Hair Loss

Vitamin B2 (Riboflavin):
- Vitamin B2 is essential for maintaining healthy hair.
- A deficiency can lead to weakened hair strands, making them prone to breakage.
Vitamin B7 (Biotin):
- Biotin, often called the “hair vitamin,” is crucial for hair growth.
- A lack of biotin can result in brittle hair and even hair loss.
Vitamin B9 (Folate):
- Folate is vital for cell division and tissue growth, including hair follicles.
- A deficiency may slow down hair cell renewal, contributing to hair thinning.
Vitamin B12:
- Vitamin B12 supports red blood cell production, which is essential for delivering nutrients to hair follicles.
- A deficiency can lead to anemia, which can cause hair loss.

What Vitamin Deficiency Causes Hair Loss? B vitamins

Studies:

A 2018 review found that only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss [1]
B vitamins work together on a cellular level, from creating healthy red blood cells to communicating to your body it’s time to grow hair. A lack of or deficiency in B vitamins can cause significant hair loss[3]
A 2017 review found that biotin supplements can improve hair growth in people with biotin deficiencies[4]
While vitamin B complex supplements may help to stimulate hair growth, most research shows that they’re only effective if your hair loss is caused by a vitamin deficiency[2]

Daily Recommended Intake of B Vitamins[9]

Riboflavin (B2): The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 1.3 mg and 1.1 mg daily, respectively.
Biotin (B7): The recommended daily amount of biotin is 30 micrograms (mcg) for adults.
Folate (B9): The RDA for folate is 400 mcg DFE (dietary folate equivalents) for adults.
Vitamin B12: The RDA for vitamin B12 is 2.4 mcg for adults

Sources Of Vitamin B

The encouraging news is that many foods naturally provide a full spectrum of B vitamins. Here are some lists categorizing these foods for your reference.

Riboflavin:

Milk and dairy products (e.g. cheese, yogurt)
Beef
Oysters, clams, and mussels
Whole grains (e.g. brown rice, barley, millet)
Nuts (e.g. almonds, peanuts)

Biotin:

Eggs
Liver
Cauliflower
Peanuts
Chicken
Yeast
Mushrooms

Folate:

Green leafy vegetables (e.g. spinach, kale)
Legumes (e.g. lentils, chickpeas)
Seeds (e.g. sunflower seeds)
Liver
Poultry
Eggs
Citrus fruits (e.g. oranges)

Vitamin B12:

Meat (e.g. beef, pork)
Fish (e.g. salmon, tuna)
Shellfish (e.g. oysters, clams, mussels)
Liver
Milk and dairy products (e.g. cheese, yogurt)
Eggs

You have a wide array of supplement options to consider. You can opt for individual supplements for each specific vitamin, or if necessary, explore complex formulas that contain a comprehensive array of B vitamins.

The Impact of Vitamin D on Hair Loss

Hair Follicle Health: Vitamin D is essential for hair follicle health, supporting their production and maintenance, aiding normal functioning.
Hair Growth Cycle: Vitamin D helps regulate the hair growth cycle, encouraging the growth phase and preventing early entry into the resting phase, reducing hair loss.
Autoimmune Conditions: In autoimmune-related hair loss conditions like alopecia areata, vitamin D may modulate immune responses targeting hair follicles.
Inflammation: Vitamin D’s anti-inflammatory properties may reduce scalp inflammation, creating a better environment for hair growth.
Hormone Regulation: Vitamin D regulates hormones, including those impacting hair growth like testosterone and estrogen, potentially maintaining hormonal balance.

What Vitamin Deficiency Causes Hair Loss? Vitamin D

Studies:

A 2021 review found that low levels of vitamin D are associated with androgenetic alopecia (AGA) and alopecia areata (AA)[5]
A case report presented in the ISHRS Hair Transplant Forum suggests a correlation between vitamin D deficiency and hair loss. The report describes a 41-year-old male patient who presented with patterned hair loss, and hair regrowth was associated with vitamin D supplementation.[7]
A 2020 study found that vitamin D deficiency had been associated with various hair loss disorders, such as telogen effluvium, alopecia areata, and female pattern hair loss[6]
A 2018 article published in Medical News Today states that there is some evidence that having a vitamin D deficiency causes hair loss and other hair problems. Vitamin D stimulates hair follicles to grow, and new follicles may help hair maintain thickness and prevent existing hair from falling out prematurely.[8]

Daily Recommended Intake of Vitamin D[10]

Birth to 12 months: 10 mcg (400 IU)
Children 1-13 years: 15 mcg (600 IU)
Teens 14-18 years: 15 mcg (600 IU)
Adults 19-70 years: 15 mcg (600 IU)
Adults 71 years and older: 20 mcg (800 IU)
Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

Sources Of Vitamin D

Food Sources:

Fatty fish: Salmon, mackerel, tuna, and swordfish
Fish liver oils: Cod liver oil
Egg yolks
Mushrooms: Some, like portobello mushrooms; some commercially exposed to UV light
Fortified foods: Cow’s milk, soy milk, orange juice, cereals, oatmeal

Sun Exposure Guidelines for Vitamin D Production[11]

Summer in Miami: 3 minutes, 25% body exposure
Spring/Summer noon: 8-10 minutes, 25% body
Winter noon: Nearly 2 hours, 10% body
General guideline: 10-30 minutes in midday sun, several times a week, with exposed face, arms, legs, or back
Skin tone variation: Darker skin requires more exposure
Caution: Excessive sun exposure can lead to skin damage and higher cancer risk

You have a diverse range of supplement choices to explore. I highly recommend considering a combination of Vitamin D and Vitamin K2 for optimal health benefits. Read more at What is Vitamin D3 K2 Good For?

The Impact of Vitamin C on Hair Loss

Hair Health and Growth: Vitamin C promotes hair health, reduces hair loss, and improves hair growth.
Deficiency Effects: Vitamin C deficiency can result in dry hair and split ends, which can be unfavorable for regular hair growth.
Antioxidant Protection: Vitamin C’s antioxidant properties reduce the formation of free radicals and minimize their effect on our body. Having an adequate supply of vitamin C in our diet is essential for antioxidant protection against free radicals.
Iron Absorption: Vitamin C helps the body absorb iron, a mineral necessary for hair growth. Since iron deficiency can be a key component of hair loss, this vitamin is an essential component of your overall hair wellness.
Combatting Hair Loss: Vitamin C can be helpful if your hair loss is caused by smoking, drinking, exposure to chemicals, radiation, or chronic stress.
Dermal Papilla Stimulation: Vitamin C stimulates dermal papilla cell proliferation, which is important for hair growth.

What Vitamin Deficiency Causes Hair Loss? Vitamin C

Studies:

Although there is no data correlating vitamin C levels and hair loss, vitamin C intake is important in patients with hair loss associated with iron deficiency[12]
Vitamin C deficiency can cause dry, brittle hair and lead to iron deficiency anemia, which often results in hair shedding[14]
Some studies suggest that those with Vitamin C deficiency may also experience hair loss[13]
Vitamin C deficiency, also known as scurvy, is a disease primarily associated with socioeconomic status and access to food. Signs and symptoms are often readily visible in individuals who develop this disease. The classic constellation of corkscrew hairs, perifollicular hemorrhage, and gingival bleeding is highly suggestive of vitamin C deficiency[15]

Daily Recommended Intake of Vitamin C[16]

Adults (men): 90 mg/day
Adults (women): 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
Children (1-3 years): 15 mg/day
Children (9-13 years): 45 mg/day
Teens (boys 14-18 years): 75 mg/day
Teens (girls 14-18 years): 65 mg/day
Smokers: Additional 35 mg/day
Caution: Excessive intake can lead to gastrointestinal distress and diarrhea. Max daily limit: 2000 mg for adults.

Sources Of Vitamin C

Food Sources:

Citrus fruits
Berries
Kiwi
Papaya
Mango
Pineapple
Guava
Melons
Tomatoes
Bell peppers
Broccoli
Brussels sprouts
Spinach
Strawberries
Potatoes
Cabbage
Mango
Guava
Peas
Pineapple

Supplementation comes in various forms, including chewables, pills, and convenient stir-in liquid packets, catering to different preferences and needs.

The Impact of Vitamin E on Hair Loss

Scalp Health: Vitamin E helps maintain the health of your scalp by promoting good circulation. A healthy scalp is essential for hair growth because it ensures that hair follicles receive an adequate supply of nutrients and oxygen.
Hair Follicle Health: Vitamin E’s antioxidant properties can protect hair follicles from oxidative stress. Oxidative stress can damage hair follicles, leading to hair thinning and loss. Vitamin E may help maintain the integrity of hair follicles.
Moisturization: Vitamin E can provide moisture to your hair and scalp. Dry, flaky, or irritated scalps can contribute to hair loss or hinder healthy hair growth. Proper moisture balance can help prevent these issues.
Cell Repair: Vitamin E supports the repair and regeneration of damaged skin and hair cells. This can be beneficial if your hair loss is caused by inflammation, damage, or skin conditions affecting the scalp.
Blood Flow: By improving blood circulation, vitamin E may help ensure that hair follicles receive the necessary nutrients for healthy growth.

Over-supplementation of certain nutrients, including selenium, Vitamin A, and Vitamin E, has actually been linked to hair loss[18]

What Vitamin Deficiency Causes Hair Loss? Vitamin E

Studies:

A small trial from 2010 found that vitamin E supplements improved hair growth in people with hair loss [19]
A study published in the NCBI database found that supplementation with tocotrienol capsules (a form of vitamin E) increased hair number in volunteers suffering from hair loss.[20]
Another study published in the NCBI database found that one of the components of vitamin E did improve the hair growth of the volunteers compared with a placebo.[21]
A study published in NutraIngredients.com found that daily supplements of a patented tocotrienol (vitamin E) complex may increase hair growth in people with male pattern baldness by 42%.[17]

Daily Recommended Intake of Vitamin E[22]

Adults (14 years and older): 15 mg daily (22 IU)
Pregnant women: 15 mg daily
Lactating women: 19 mg daily
Children (1-3 years): 6 mg
Children (4-13 years): 11 mg
Tolerable upper intake level: 1000 mg for adults
Caution: Excessive intake may risk bleeding

Sources Of Vitamin E

Food Sources:

Nuts and seeds
Real Vegetable oils
Green leafy vegetables
Avocado
Fortified cereals
Shellfish
Fruits
Peanut butter
Bell peppers
Asparagus

You can find vitamin E in various forms, including capsules, oil, tablets, drops, mixed tocopherols, and creams and lotions. I strongly recommend against taking vitamin E oral supplements without consulting a doctor, as you can easily obtain the recommended amount from your diet. If you’re interested in experimenting with vitamin E, consider topical forms instead.

The Impact of Zinc on Hair Loss

Hair Growth and Structure: Zinc is a component of several enzymes and proteins involved in hair growth and the maintenance of hair structure. It is essential for the production of keratin, a protein that makes up the hair shaft.
Cell Division and Repair: Zinc is involved in cell division and repair throughout the body, including the cells responsible for hair growth. It helps in the regeneration of hair follicles, which are responsible for hair growth.
Hormone Regulation: Zinc helps regulate hormones in the body, including those that can affect hair growth. For example, it is involved in the balance of sex hormones like testosterone and estrogen. An imbalance of these hormones can lead to hair loss, especially in conditions like androgenetic alopecia (male and female pattern baldness).
Immune System Support: A healthy immune system is essential for overall well-being, including hair health. Zinc supports the immune system, which in turn can contribute to a healthy scalp and hair.
Antioxidant Activity: Zinc has antioxidant properties, which means it helps protect cells from oxidative damage. Oxidative stress can lead to premature aging of hair and hair loss.
Inflammation Reduction: Zinc also plays a role in reducing inflammation, which can affect the hair follicles and lead to hair loss. Conditions like alopecia areata involve inflammation of the hair follicles.

What Vitamin Deficiency Causes Hair Loss? Zinc

Studies:

A study administered oral zinc gluconate (50 mg/day) supplementation to alopecia areata patients without any other treatment for twelve weeks. The findings showed that the serum zinc concentration was elevated by 27.6 μg/dl on average, and 60% of the patients administered zinc showed a clinically therapeutic effect[23]
Zinc is a potent inhibitor of hair follicle regression and accelerates hair follicle recovery. Zinc deficiency could cause hair follicles to be weaker, resulting in thinning hair and an increase in hair shedding[25]
Zinc supplementation may be beneficial for hair health, especially for those who have a zinc deficiency. One can achieve normal zinc levels by consuming zinc-rich foods, fortified foods, and oral zinc supplements. Accurate dosage and duration for zinc therapy are imperative for the treatment of hair loss[25]
Another study found that the serum zinc concentration of the hair loss patients group was generally lower than that of the control group, and the mean serum zinc concentration of the hair loss patients group was 84.33 μg/dl, which was lower than the normal group by 13 μg/dl, indicating a statistical difference from the control group[24]

Daily Recommended Intake of Zinc[26]

Birth to 6 months: 2 mg
Infants 7–12 months: 3 mg
Children 1–3 years: 3 mg
Children 4–8 years: 5 mg
Children 9–13 years: 8 mg
Teen males 14–18 years: 11 mg
Teen females 14–18 years: 9 mg
Adult males: 11 mg
Adult females: 8 mg
Pregnant teens: 12 mg
Pregnant adults: 11 mg
Breastfeeding teens: 13 mg
Breastfeeding adults: 12 mg

Sources Of Zinc

Food Sources:

Almonds
Anchovies
Avocado
Beans
Beef
Blackberries
Cashews
Cheese
Chicken
Chickpeas
Crab
Eggs
Kale
Lamb
Lentils
Lobster
Mussels
Oysters
Peas
Pine nuts
Pork
Pumpkin seeds
Sardines
Shrimp
Spinach
Sunflower seeds
Turkey
Whole grains
Yogurt

You can find Zinc supplements come in various forms, including pills or tablets such as zinc gluconate, zinc sulfate, zinc acetate, zinc picolinate, zinc citrate, zinc orotate, zinc L-methionine, chelated zinc, zinc oxide, and zinc lactate, while zinc lozenges are designed to be taken orally

The Impact of Iron on Hair Loss

Reduced Oxygen Supply: Iron is a vital component of hemoglobin, a protein in red blood cells that transports oxygen to cells and tissues throughout the body, including the hair follicles. Insufficient iron can lead to reduced oxygen delivery to hair follicles, which may weaken them and contribute to hair loss.
Telogen Effluvium: Iron deficiency can trigger a condition called telogen effluvium, where more hair follicles than usual enter the resting (telogen) phase of the hair growth cycle. This can result in increased hair shedding or hair loss.
Changes in Hair Texture: Iron deficiency may lead to changes in the texture of your hair, making it appear more brittle, dry, and prone to breakage.
Slow Hair Growth: In some cases, a lack of iron can slow down the rate of hair growth, making it harder for your hair to reach its full potential length.

What Vitamin Deficiency Causes Hair Loss? Iron

Studies:

Iron deficiency can potentially trigger a type of hair loss called telogen effluvium, where intense physical stress or illness causes widespread thinning of the hair in both men and women.[27]
A systematic review and meta-analysis found that the prevalence of iron deficiency among women with hair loss increased to 59%.[28]
Although various studies have produced conflicting evidence about the relationship between iron deficiency and hair loss, most doctors agree that a seriously low level of iron in the blood can impact the physiological process of hair follicles, damaging them and leading to hair loss.[27]

Daily Recommended Intake of Iron[29]

Birth to 6 months: 0.27 mg
Infants 7–12 months: 11 mg
Children 1–3 years: 7 mg
Children 4–8 years: 10 mg
Children 9–13 years: 8 mg
Teen males 14–18 years: 11 mg
Teen females 14–18 years: 15 mg
Adult males: 8 mg
Adult females 19-50 years: 18 mg
Adult females 51 years and older: 8 mg
Pregnant teens: 27 mg
Pregnant adults: 27 mg
Breastfeeding teens: 10 mg
Breastfeeding adults: 9 mg

Sources Of Iron

Food Sources:

Red Meat
Poultry
Seafood
Organ Meats
Legumes
Nuts and Seeds
Fortified Foods
Leafy Greens
Dried Fruits
Quinoa
Tofu and Tempeh
Eggs

Iron supplements are available in various forms, including pills (such as ferrous sulfate, ferrous gluconate, and ferrous fumarate), capsules (like iron bisglycinate and polysaccharide-iron complex), extended-release tablets, and liquid solutions. It is strongly advisable to consult with a healthcare professional before starting any iron supplementation to determine the most suitable form and dosage based on individual needs and to monitor potential side effects

The Impact of Vitamin A on Hair Loss

Promoting Hair Growth: Adequate vitamin A is essential for the proper growth and maintenance of hair follicles. It helps the scalp produce sebum, an oily substance that moisturizes the hair and keeps it healthy.
Antioxidant Properties: Vitamin A is an antioxidant, which means it helps protect cells, including those in the hair follicles, from oxidative stress. This protection can potentially prevent hair damage and loss.

However, it’s important to note that excessive vitamin A intake can have negative effects on hair and overall health:

Hair Loss from Excess Vitamin A: Consuming too much vitamin A, either through dietary sources or supplements, can lead to a condition called hypervitaminosis A. One of the symptoms of hypervitaminosis A can be hair loss. This hair loss can be reversible once vitamin A levels are brought back to normal.
Alopecia Areata: In some cases, excessive vitamin A intake has been linked to an autoimmune condition known as alopecia areata, which can cause hair loss in small, round patches on the scalp and other areas of the body.
Interference with Other Nutrients: Excessive vitamin A intake can interfere with the absorption and metabolism of other nutrients, including zinc and iron, which are also important for healthy hair.

What Vitamin Deficiency Causes Hair Loss? Vitamin A

Studies:

The World Health Organization lists “alopecia” as a result of chronic Vitamin A toxicity. In fact, multiple studies suggest that excessive vitamin A intake can cause hair loss.[31]
Excess vitamin A consumption, through the use of retinoid treatments or excessive vitamin A supplementation, can result in hair loss and reduced sebaceous gland function, albeit through a different mechanism than follicular hyperkeratosis. This reflects the hormesis effect of vitamin A consumption. As the intake of vitamin A increases, more retinoic acid (RA) is produced and provides a beneficial effect up to a point.[32]
People with vitamin A deficiencies can notice weaker hair that’s more prone to breakage and hair loss. With the right amount, vitamin A can help with healthy hair growth, making it stronger and thicker. However, too much vitamin A (or oral retinol) can also have negative effects on hair.[30]

Daily Recommended Intake of Vitamin A[33]

Birth to 6 months: 600 mcg
Infants 7–12 months: 600 mcg
Children 1–3 years: 300 mcg
Children 4–8 years: 400 mcg
Children 9–13 years: 600 mcg
Teen males 14–18 years: 900 mcg
Teen females 14–18 years: 700 mcg
Adult males: 900 mcg
Adult females 19-50 years: 700 mcg
Adult females 51 years and older: 700 mcg
Pregnant teens: 750 mcg
Pregnant adults: 770 mcg
Breastfeeding teens: 1,200 mcg
Breastfeeding adults: 1,300 mcg

Sources Of Vitamin A

Food Sources:

Liver (e.g., beef liver, chicken liver)
Sweet Potatoes
Carrots
Pumpkin
Butternut Squash
Spinach
Kale
Collard Greens
Red Bell Peppers
Mangoes
Cantaloupe
Apricots (especially dried apricots)
Eggs
Dairy Products (e.g., milk and cheese, fortified with vitamin A)
Fish (certain types, like salmon and mackerel)
Fortified Foods (e.g., cereals, plant-based milk alternatives)

Vitamin A supplements are available in various forms, including pills, capsules, and liquid solutions, providing flexibility for individuals to choose the option that suits their preferences and needs