Vitamins For Hair Growth: What The Science Supports

Vitamins and minerals play an important role in how your cells grow and function. [1] And that includes the cells that produce hair.

If you start to notice your hair thinning out, you may have heard that certain nutrients can help to prevent or slow this process down. But is this true? And if so, which vitamins may be right for your hair care routine?

In this article, we'll take a look at the science behind the use of vitamins for hair growth and preventing hair loss. We'll weigh up the facts against the claims, and also explore alternative treatments which may support thinning hair.

Article Summary:

• Hair loss can be caused by a number of factors, including nutrient deficiencies, medical conditions and even genetics.
• While we can get most of the vitamins and minerals we need to support hair health from eating a healthy, balanced diet, supplements may help if a deficiency is present.
• Clinically proven treatments, featuring active ingredients like finasteride and minoxidil, may also help to prevent further hair loss and encourage growth. However, it’s always best to speak to your healthcare provider before you begin any new treatment.

The science behind hair loss

Many factors can affect your hair health. Sometimes it's due to a vitamin or nutrient deficiency; sometimes it's due to a particular disease or illness; and sometimes it simply comes down to genetics. [1, 2]

For example, androgenetic alopecia (AGA) and telogen effluvium (TE) are two of the more common types of hair loss. [3] However, they're caused by different things. Whereas AGA is often caused by genetics and a hormonal imbalance, TE typically occurs after extreme physical or emotional shock or stress, postpartum changes, illness or a change in medication. [4, 5]

Another cause of hair loss is iron deficiency anaemia. But unlike AGA and TE, iron deficiency anaemia occurs specifically when your body doesn't get enough iron, an essential mineral, to produce haemoglobin (the protein in red blood cells that carries oxygen). [6] If you think you may be experiencing iron deficiency anaemia, it's worth reaching out to your doctor. They may be able to run tests to check for nutrient deficiencies, or refer you to a specialist. [7]

Which vitamins may help to prevent hair loss?

Head into any health food store or pharmacy and you’ll likely find a range of different 'hair growth vitamins' and treatments. Some may claim to improve hair health, support hair growth and even improve your hair density. While there is a degree of scepticism about the effectiveness of these products, some evidence suggests that certain vitamins may play a role in counteracting hair loss in specific circumstances. [8, 1]

Vitamin D:

Vitamin D is an essential vitamin for a range of body functions, from bone health to immunity. [9] And studies have shown that taking vitamin D may improve the symptoms of both AGA and TE. [1]

Also, studies have also shown a link between vitamin D deficiency and alopecia areata (AA). [1]

While eating foods high in vitamin D (like oily fish, eggs and red meat) may support your intake, the NHS recommends that everyone over the age of 1 (including pregnant and breastfeeding women) take a daily supplement of 10 micrograms of vitamin D, particularly during the autumn and winter months. [9]

Iron:

Iron deficiency is recognised as a common nutritional cause of hair loss, particularly among premenopausal women, vegans, vegetarians and individuals with malabsorptive disorders (like celiac disease). [10] If you're diagnosed with an iron deficiency, it's likely your doctor will recommend iron tablets, along with investigation and treatment of the underlying cause. [7] Treating the deficiency may help if low iron is contributing to hair shedding.

Vitamin C:

Vitamin C helps our bodies to absorb iron properly. So, if your hair loss is linked to an iron deficiency, supplementing your diet with additional vitamin C may help reduce any hair loss associated with your condition. [1]

Vitamin C also helps your body to naturally produce and absorb collagen, which may support healthier hair, too. [11, 12]

There are a number of other vitamins and minerals which have been claimed to prevent hair loss. However, the evidence can be conflicting. These include:

• Zinc
• Biotin (vitamin B7)
• Riboflavin (vitamin B2)
• Folic acid (vitamin B9)
• Vitamin B12 [1]

It's also important to be aware that too much of a particular vitamin or mineral may actually do more harm than good. For example, research suggests too much Vitamin A may contribute to hair loss. [1] And that's also why it's important to get a blood test before starting any supplement, to confirm if you have any vitamin deficiencies in the first place.

Do you really need vitamin and nutritional supplements?

There has long been controversy about the minerals and vitamins supplement industry, and whether these products really work. [8] Evidence for the effectiveness of supplements, on the whole, remains limited. And some experts will argue that, as long as you follow a healthy, well-rounded diet, you can get all the vitamins and minerals your body needs from a balanced diet and positive lifestyle choices.

For those who need additional support, nutritional supplements may help to promote healthier hair and scalp. [13] However, supplementation shouldn’t be used as a standalone, evidence-based treatment for conditions like AGA or TE.

If you do start to notice rapid hair loss, with large clumps of your hair falling out in just a few days, it’s important to visit your GP as soon as possible to rule out an underlying medical condition.

How long will vitamins for hair take to have an effect?

If you choose to start taking mineral and vitamin supplements to support your hair, visible results may take time.

Why is this? It comes down to our hair's growth cycles, and how long it takes our hair to grow. Realistically, it will take at least 3 months before you start to notice a difference. [14]

Alternatives to vitamins for hair growth

While there's little harm in taking vitamin supplements, it's also worth considering hair loss treatments: especially if you're experiencing a specific hair loss-related condition, like male pattern baldness or AA.

Propecia

Propecia is one of the best-known hair-loss treatments for male pattern baldness. It comes as a pill you take once-daily.

It contains an active ingredient called finasteride, which suppresses an enzyme that has a negative effect on hair growth. [15] It can take up to a year for you to see the full benefits of taking Propecia, but long-term studies have shown that it can have a positive impact on hair growth. [16, 17]

Finasteride

Finasteride is the 'non-branded' equivalent of Propecia. This means it contains the same active ingredient, at the same dose and produces the same effects, but usually costs significantly less. Like Propecia, finasteride should be taken daily with a glass of water.

Regaine

Regaine is applied as a topical treatment. This means that, rather than taking a pill, you massage the treatment directly into your scalp. It has been shown to be effective in as little as eight weeks, and is available over the counter. [18]

Minoxidil

Regaine contains minoxidil, which works by increasing the supply of blood and nutrients to the hair follicles. [19] Studies have shown minoxidil to be, in many cases, an effective treatment for both men and women who experience pattern hair loss, and may also support hair growth. [20, 21]

If you're experiencing hair loss, it's important that you reach out to a healthcare provider as a first step. They'll be able to run tests to check for any underlying nutrient deficiencies, diagnose or rule out a potential health condition and help determine the right treatment for you.

At MedExpress, we offer online consultations and a range of clinically proven hair loss treatments, including Finasteride, Propecia and Regaine (minoxidil), as well as hair health supplements where appropriate. Our clinicians can help you find the right approach for your needs.

References

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