8 Vitamin Deficiencies That Can Lead to Hair Loss

You probably grew up with some version of it: the urge to take your vitamins and eat your vegetables so you can grow up big and strong.

Millennials might remember the frightful warnings to drink our milk, lest our bones powderize. Gen X kids had Popeye and his vitamin-packed spinach. In any case, everyone remembers hearing some version of “Finish your food or you’ll stay short forever, your muscles will shrink and your hair will fall out.“

Anytime our bodies underperform, it’s ingrained into us to wonder if we can fix the problem with vitamins. But how much truth is behind this idea?

A lack of vitamins can cause health problems, and vitamins can strengthen your immune system and sometimes do specific tasks like encouraging the regrowth of new hair. 

The reasons for this are complicated, but we’ll walk you through the basics, including:

• How vitamins and hair loss are connected

• Which vitamins are associated with hair loss

• How to prevent vitamin-related hair loss

Let’s get started.

How Vitamin Deficiency Causes Hair Loss 

Vitamins, minerals, and nutrients are essential for numerous bodily functions, including the health of your hair, from the growth of the hair follicle itself to the immune function that protects the follicle.

It’s true that certain vitamin deficiencies can cause hair loss. Vitamins help supply the structures of the hair follicle, so not having enough of them can lead to hair loss.

Severe nutritional deficiencies cause a type of hair loss called telogen effluvium. This is when hairs in the telogen phase (resting phase) of the hair growth cycle start to fall out, leading to hair shedding. 

Telogen effluvium is generally temporary, and you’ll start noticing hair regrowth after you start meeting your nutritional needs. 

Word to the wise, though — vitamin deficiencies aren’t the only cause of hair loss. If your hair starts thinning, it’s best to go to a healthcare provider before trying to DIY it at home. Depending on the type of hair loss you’re experiencing, you might need something stronger than supplements. 

Before you wander down the vitamin aisle of your local pharmacy, let’s look at each vitamin deficiency that can lead to hair loss. And of course, speak with your doctor before starting any new vitamin or supplement regimens. 

Vitamin Deficiencies That Cause Hair Loss

A week of unhealthy eating and skipping meals won’t automatically make your hair fall out. But over time, vitamin deficiencies can cause problems for the growth, sustainability and overall health of your hair. 

On the long list of vitamins and minerals needed for a healthy body, there are some that apply particularly to hair:

Vitamin A 

We don’t typically think about vitamin A as a hair vitamin, in part because it’s so frequently used in acne medications and treatments (as retinoids).

Vitamin A is important to both the immune health that protects the hair follicles and the cell growth and cell division processes for hair.

Vitamin B

Vitamin B in all its forms (including both water-soluble and fat-soluble vitamin types) is important to the growth and health of your hair.

B vitamins that are important to your hair include:

• Vitamin B2 (riboflavin) 

• Vitamin B6 (pyridoxine)

• Vitamin B7 (biotin)

• Vitamin B9 (folic acid or folate)

• Vitamin B12 (cobalamin) 

These types of vitamin B play crucial roles in hair growth, cellular development, cell signaling and gene regulation.

Your body usually maintains its own levels of biotin. But if you have a biotin deficiency, a biotin supplement may help. Otherwise, all these versions of vitamin B can be acquired through a healthy diet. 

Vitamin C

Vitamin C deficiency has a surprising connection to hair loss. In addition to being an antioxidant, vitamin C plays a critical role in iron absorption in the intestines.

Low iron levels can slow your hair growth and ultimately cause hair loss over time.

Oh, and since vitamin C is also crucial to the process of reducing oxidative stress, it’s considered one of the critical protectors of your hair follicles.

Vitamin D

Vitamin D is a critical vitamin for healthy hair growth. Vitamin D deficiencies are linked to both telogen effluvium and androgenetic alopecia (also known as male pattern baldness), according to recent research.  

Your body needs vitamin D to create keratinocytes, a type of cell crucial to the growth of your hair. So, if your levels of vitamin D are low, hair loss can result just from insufficient supply of these cells. 

Although you can take vitamin D supplements, you can also get it from fatty fish, egg yolks, and fortified dairy products. Plus, your body naturally produces vitamin D when it’s directly exposed to sunlight.

Vitamin E

Vitamin E is an important fat-soluble antioxidant for your hair, and it protects against oxidative stress in your hair follicles, which can destroy them if allowed. Can vitamin E deficiency cause hair loss, though? Research is limited.

Anecdotal research suggests that vitamin E deficiency can adversely impact people with alopecia areata. One small study found that levels of vitamin E were lower in people with autoimmune diseases like psoriasis, vitiligo, and alopecia areata than in people without any of these conditions. 

One small study does not make a medical fact, and it is a big leap in logic to say that keeping vitamin E levels up with stave off hair loss, but it might be worth keeping an eye on your vitamin E levels regardless.

Iron

Iron deficiency, known as iron deficiency anemia, is common worldwide. When your iron levels are low, your body can’t produce enough hemoglobin. Hemoglobin, which is found in your red blood cells, carries oxygen to tissues throughout your body — including cells in your scalp. 

Without oxygen, your hair follicles can’t function properly. This is why low levels of iron are commonly associated with hair loss. 

It’s a good idea to speak with a healthcare professional before trying iron supplements. High iron levels can be toxic, so only take iron supplements if you have low iron levels. 

More research is needed before we fully understand iron’s role in hair growth. Still, taking steps to prevent anemia is important regardless of its impact on your hair.

Selenium

Too much selenium may lead to hair loss if it reaches toxic levels. But generally speaking, low levels of selenium — a more common problem — have pointed to a relationship between this vitamin and hair loss.

Zinc

Often, zinc deficiencies cause hair loss. Low zinc levels can be addressed with dietary supplements and zinc-rich foods like meat, shellfish, legumes, seeds, and grains. 

Supplementation is a debated question, though — talk to a healthcare professional about sources of zinc if you find that you’re deficient.

Can Too Many Vitamins Cause Hair Loss? 

When it comes to vitamins, you can have too much of a good thing. 

For example, excessive amounts of vitamin A and selenium are associated with hair loss. 

Generally, though, you’d have to really overdo it to see any damage. And we’re not talking about having kale with too many meals here — this could only happen with a substantially imbalanced diet or very irresponsible supplement intake. 

Overdoing the supplements can also be toxic in some cases. For this reason, it’s always important to follow the dosage instructions that come with your supplements. 

If in doubt, ask a healthcare professional — they can run blood tests to help identify deficiencies. They can also give you some professional medical advice and suggest a solid treatment plan.

How to Prevent Hair Loss from Vitamin Deficiency 

Fixing a vitamin deficiency isn’t as simple as downing a bottle of over-the-counter everyday vitamins. 

While gummy-and-pill-form vitamins and supplements have their place, some research shows that certain vitamins are best absorbed not through supplements but as part of our natural diet.

There are several strategies for optimizing your intake of pro-hair vitamins we recommend.

Balanced Diet

Eating a balanced, healthy diet is the best way to get many of the vitamins and minerals we need to live. A diet rich in the right combination of proteins, fruits, vegetables, and whole grains will supply you with the nutrients you need to grow healthy hair.

Read our list of the best foods to eat for hair growth. 

Dietary supplements

Certain vitamin and mineral deficiencies can be improved by the use of supplements. Although supplements are no replacement for a healthy diet, they can be helpful if you have low vitamin levels. 

If you’re interested in getting a decent dose of hair-loving vitamins, our biotin gummies contain a range of important nutrients for hair growth.

Topical Vitamins and Minerals

Research is scarce on the effectiveness of vitamins in things like conditioner. But if you’re seriously deficient, the vitamins and minerals in your shampoo might very well provide your hair with the vitamins it needs.

Consider looking for a shampoo or another one of the many hair treatments on the market with some vitamin content in the ingredients list.

Vitamin Deficiency and Hair Loss: Next Steps

Thinning hair can be alarming, and if you’ve noticed the early signs of hair loss, you might immediately reach for some vitamin gummies. 

But there are a few things you need to know before you start supplementing.  

Some things to keep in mind: 

• Vitamin and mineral deficiencies can cause hair loss. For example, if you lack sufficient levels of vitamins A to E, iron, selenium, or zinc, you might be at risk for hair loss. 

• There are two main ways to treat vitamin deficiencies. A balanced diet is the best way to get enough vitamins. Supplements may also help. 

• But vitamin deficiencies aren’t the only cause of hair loss. Your hair loss might be caused by a medical condition, severe stress, or — most commonly — male pattern baldness

If you’ve noticed your hair thinning, it’s best to go to a healthcare professional of some kind. They can help determine the cause of your hair loss, as well as an appropriate hair loss treatment.

Depending on the cause of your hair loss, your doctor might prescribe medications like topical minoxidil to restart growth. Other treatment options like oral finasteride may also help. 

Want to keep your hair full, thick, and healthy? Start your online hair loss consultation today. We can help you book an appointment with a healthcare professional and get a treatment plan that works for you.