Introduction
Hair loss is a common concern affecting many individuals, with various factors like genetics, hormonal changes, and nutritional deficiencies potentially contributing to the issue. While a balanced diet, healthy lifestyle, and medical evaluation of hair loss causes should be the first steps, certain vitamins and minerals may play a role in maintaining healthy hair growth. Supplements for hair loss have gained popularity, but it’s crucial to understand the evidence behind their use.
This comprehensive review aims to synthesize the current research on the role of vitamins, minerals, and supplements in treating hair loss. By focusing on data from high-quality human clinical studies and primary sources, we will explore the potential benefits and limitations of supplementation for various types of hair loss. It’s important to note that supplementation is not a panacea and should be used judiciously under medical supervision. Consulting with a healthcare provider is essential to determine the underlying causes of hair loss and develop an appropriate treatment plan.
Vitamins and Hair Loss
Vitamin D
Vitamin D, a fat-soluble vitamin, has been linked to various aspects of hair health. A systematic review and meta-analysis by Lee et al. (2018) found a significant association between vitamin D deficiency and alopecia areata (AA), an autoimmune condition causing patchy hair loss. The study, which included 1,255 participants, revealed that AA patients had significantly lower serum vitamin D levels compared to healthy controls. The authors suggested that vitamin D deficiency might be a risk factor for AA and that supplementation could potentially benefit those with the condition.
However, the exact mechanisms by which vitamin D influences hair growth are not fully understood. Some researchers propose that vitamin D plays a role in the hair follicle cycle, promoting the anagen (growth) phase and inhibiting the catagen (regression) and telogen (resting) phases (Amor et al., 2010). Additionally, vitamin D has immunomodulatory properties, which may be relevant in autoimmune-related hair loss conditions like AA (Gerkowicz et al., 2017).
While these findings suggest a link between vitamin D and hair health, more research is needed to establish the efficacy of vitamin D supplementation for hair loss. Randomised controlled trials with larger sample sizes and longer durations could help determine the optimal dosage and duration of vitamin D supplementation for different types of hair loss.
Vitamin A
Vitamin A, which includes retinoids and carotenoids, is essential for cell growth and differentiation. However, both vitamin A deficiency and excess can negatively impact hair health. Vitamin A deficiency, though rare in developed countries, can lead to hair loss (Almohanna et al., 2019). On the other hand, excessive vitamin A intake, particularly from supplements, has been associated with hair loss.
A case report by Cheruvattath et al. (2006) described a 28-year-old male who developed hair loss after consuming high doses of vitamin A supplements (50,000 IU daily) for several months. The patient’s hair loss resolved after discontinuing the supplements, highlighting the potential risks of vitamin A oversupplementation.
The relationship between vitamin A and hair loss is complex, as both deficiency and excess can be problematic. While severe vitamin A deficiency is rare, it’s important to be cautious with vitamin A supplements and not exceed the recommended daily allowance without medical supervision. Obtaining vitamin A from a balanced diet, including sources like sweet potatoes, carrots, and spinach, is generally considered safe and sufficient for most individuals.
B-Vitamins
B-vitamins, particularly biotin (vitamin B7), have gained significant attention for their potential role in hair health. Biotin deficiency, though rare, can cause hair loss (Almohanna et al., 2019). However, evidence supporting the use of biotin supplements for hair loss in individuals without a deficiency is limited.
A review by Patel et al. (2017) examined the efficacy of biotin supplementation for hair loss. The authors found that while biotin deficiency can lead to alopecia, there is a lack of evidence to support the use of biotin supplements for hair loss in healthy individuals. They concluded that further research is needed to determine the optimal dosage and duration of biotin supplementation for hair loss.
Other B-vitamins, such as folate (vitamin B9) and vitamin B12, may also play a role in hair health. A cross-sectional study by Guo and Katta (2017) found that women with female pattern hair loss (FPHL) had lower levels of folate compared to controls. However, the study did not establish a causal relationship, and more research is needed to understand the potential link between folate and hair loss.
While B-vitamins are essential for overall health, including hair health, the evidence supporting the use of B-vitamin supplements specifically for hair loss is limited. Obtaining B-vitamins from a balanced diet, including sources like whole grains, legumes, and leafy greens, is generally recommended. If a deficiency is suspected, consulting with a healthcare provider and undergoing appropriate testing can help guide supplementation decisions.
Vitamin C and E
Vitamin C and E are antioxidant vitamins that help protect cells, including hair follicles, from oxidative stress. Oxidative stress has been implicated in various forms of hair loss, such as androgenetic alopecia (AGA) and alopecia areata (AA) (Trüeb, 2009).
A randomised, double-blind, placebo-controlled study by Beoy et al. (2010) investigated the effects of tocotrienol supplementation, a form of vitamin E, on hair growth in 38 volunteers with hair loss. After 8 months of supplementation, the tocotrienol group experienced a 34.5% increase in hair numbers compared to the placebo group. The authors suggested that the antioxidant properties of tocotrienols may have contributed to the observed hair growth.
Vitamin C is also essential for collagen synthesis, a structural protein found in hair. A review by Almohanna et al. (2019) highlighted the role of vitamin C in promoting healthy hair growth and preventing hair loss. The authors noted that vitamin C deficiency, known as scurvy, can lead to hair loss and corkscrew hairs.
While these findings suggest a potential role for vitamins C and E in hair health, more research is needed to establish their efficacy in treating hair loss. The optimal dosage and duration of supplementation for different types of hair loss remain to be determined. Obtaining these vitamins from a balanced diet, including sources like citrus fruits, berries, nuts, and seeds, is generally recommended to support overall hair health.
Minerals and Hair Loss
Iron
Iron deficiency is a common nutritional deficiency worldwide and has been associated with hair loss, particularly in women. Iron is essential for the synthesis of hemoglobin, which carries oxygen to the hair follicles. When iron levels are low, the hair follicles may not receive adequate oxygen, leading to hair loss (Trost et al., 2006).
A review by Almohanna et al. (2019) examined the role of iron deficiency in hair loss. The authors found that iron deficiency is common in women with telogen effluvium (TE), a type of diffuse hair loss. They suggested that iron supplementation may benefit individuals with hair loss and confirmed iron deficiency.
However, the relationship between iron deficiency and hair loss is complex, and not all studies have found a significant association. A systematic review and meta-analysis by Lai et al. (2018) investigated the association between iron deficiency and female pattern hair loss (FPHL). The analysis, which included 12 studies with 1,009 participants, found no significant difference in serum ferritin levels between FPHL patients and controls.
While iron deficiency may contribute to hair loss in some individuals, particularly those with confirmed deficiency, more research is needed to establish the optimal ferritin levels for hair health and the efficacy of iron supplementation for different types of hair loss. It’s important to note that excessive iron intake can be harmful and that iron supplementation should only be considered under medical supervision after appropriate testing.
Zinc
Zinc is an essential trace mineral involved in various aspects of cellular metabolism, including hair growth. Zinc deficiency has been associated with hair loss, and some studies have investigated the potential benefits of zinc supplementation for hair loss.
A case-control study by Kil et al. (2013) compared serum zinc levels in 312 patients with alopecia areata (AA) and 30 healthy controls. The study found that serum zinc levels were significantly lower in AA patients compared to controls, suggesting a potential link between zinc deficiency and AA.
Another study by Park et al. (2009) investigated the effects of zinc supplementation on hair growth in AA patients with low serum zinc levels. The study included 15 AA patients who received oral zinc supplementation (50 mg/day) for 12 weeks. The results showed a significant increase in hair growth and serum zinc levels after supplementation.
However, the evidence on zinc supplementation for hair loss is mixed, and not all studies have found significant benefits. A systematic review by Gupta et al. (2019) examined the role of zinc in the pathogenesis and treatment of AA. The authors concluded that while some studies suggest a link between zinc deficiency and AA, the evidence is limited, and further research is needed to establish the efficacy of zinc supplementation for AA.
Zinc is found in various dietary sources, including oysters, red meat, poultry, beans, and nuts. While severe zinc deficiency is rare in developed countries, mild deficiency may be more common. If zinc deficiency is suspected, consulting with a healthcare provider and undergoing appropriate testing can help guide supplementation decisions.
Selenium
Selenium is a trace mineral with antioxidant properties that has been studied for its potential role in hair health. However, the relationship between selenium and hair loss is complex, and both deficiency and excess can be problematic.
A case report by MacFarquhar et al. (2010) described a series of cases of selenium toxicity associated with a misformulated dietary supplement. The patients, who consumed the supplement containing excessive selenium, experienced hair loss, along with other symptoms like nail brittleness and gastrointestinal disturbances. The hair loss resolved after discontinuing the supplement, highlighting the potential risks of selenium oversupplementation.
On the other hand, selenium deficiency has also been associated with hair loss. A study by Sengupta et al. (2010) investigated the relationship between selenium levels and hair loss in Indian patients. The study found that patients with telogen effluvium (TE) and androgenetic alopecia (AGA) had significantly lower serum selenium levels compared to controls.
However, the evidence on selenium supplementation for hair loss is limited, and more research is needed to establish its efficacy and safety. A review by Almohanna et al. (2019) noted that while selenium is essential for healthy hair growth, the optimal levels for hair health and the effects of supplementation on hair loss are not well established.
Selenium is found in dietary sources like Brazil nuts, seafood, and organ meats. Obtaining selenium from a balanced diet is generally considered safe, but excessive intake from supplements can be harmful. It’s important to consult with a healthcare provider before starting selenium supplementation and to be cautious of supplements containing high doses of selenium.
Multi-Ingredient Formulations
Viviscal
Viviscal is a popular hair growth supplement that contains a blend of marine protein, vitamins, and minerals. Several studies have investigated the efficacy of Viviscal for promoting hair growth in individuals with thinning hair.
A randomised, double-blind, placebo-controlled study by Ablon (2012) evaluated the efficacy of Viviscal in 60 women with self-perceived thinning hair. The participants were randomised to receive either Viviscal or a placebo twice daily for 180 days. The results showed a significant increase in terminal hair count and hair thickness in the Viviscal group compared to the placebo group.
Another study by Rizer et al. (2015) investigated the efficacy of Viviscal in men with thinning hair. The randomised, double-blind, placebo-controlled study included 60 men who received either Viviscal or a placebo twice daily for 90 days. The results showed a significant increase in hair count and hair thickness in the Viviscal group compared to the placebo group.
While these studies suggest potential benefits of Viviscal for promoting hair growth, it’s important to note that they were relatively small and of short duration. Larger, long-term studies are needed to establish the long-term efficacy and safety of Viviscal for different types of hair loss.
Nutrafol
Nutrafol is another popular hair growth supplement that contains a blend of botanicals, vitamins, and minerals. The supplement targets multiple factors that contribute to hair loss, including hormonal imbalances, oxidative stress, and inflammation.
A randomised, double-blind, placebo-controlled study by Ablon and Kogan (2018) evaluated the efficacy of Nutrafol in 40 women with self-perceived thinning hair. The participants were randomised to receive either Nutrafol or a placebo twice daily for 180 days. The results showed a significant increase in hair count, hair thickness, and hair growth rate in the Nutrafol group compared to the placebo group.
Another study by Farris et al. (2020) investigated the efficacy of Nutrafol in men with androgenetic alopecia (AGA). The randomised, double-blind, placebo-controlled study included 60 men who received either Nutrafol or a placebo twice daily for 180 days. The results showed a significant increase in hair count and hair thickness in the Nutrafol group compared to the placebo group.
While these studies suggest potential benefits of Nutrafol for promoting hair growth, more research is needed to establish its long-term efficacy and safety for different types of hair loss. It’s important to note that the studies were funded by the manufacturer of Nutrafol, and independent research is needed to confirm the findings.
Limitations and Recommendations
While the studies discussed in this review suggest potential benefits of certain vitamins, minerals, and supplements for hair loss, it’s important to acknowledge the limitations of the current evidence. Many studies on hair loss supplements are small, lack long-term follow-up, and may be subject to bias. Additionally, the optimal dosage and duration of supplementation for different types of hair loss remain to be determined.
It’s crucial to approach hair loss supplements with caution and to consult with a healthcare provider before starting any new supplement regimen. Some supplements can interact with medications or have adverse effects, particularly when taken in high doses. It’s also important to be aware of potential contaminants or misformulations in supplements, as highlighted by the case of selenium toxicity associated with a misformulated supplement (MacFarquhar et al., 2010).
A balanced diet, healthy lifestyle, and medical evaluation of hair loss causes should be the first steps in addressing hair loss. While supplements may play a role in supporting hair health, they should not be relied upon as a sole treatment for hair loss. It’s important to work with a healthcare provider to identify and address the underlying causes of hair loss, which may include hormonal imbalances, nutritional deficiencies, or underlying medical conditions.
In conclusion, the role of vitamins, minerals, and supplements in treating hair loss is a complex and evolving area of research. While some studies suggest potential benefits of certain supplements for promoting hair growth, more research is needed to establish their efficacy, safety, and optimal use for different types of hair loss. A cautious and evidence-based approach, guided by healthcare professionals, is recommended when considering hair loss supplements.
Conclusion
In summary, this comprehensive review has explored the potential role of various vitamins, minerals, and supplements in treating hair loss. While certain nutrients like vitamin D, iron, and zinc have shown promise in some studies, the evidence is often limited and inconsistent. Deficiencies in these nutrients may contribute to hair loss, but the efficacy of supplementation for promoting hair growth, particularly in individuals without confirmed deficiencies, remains to be firmly established.
It’s important to approach hair loss supplements with caution and to prioritise a balanced diet, healthy lifestyle, and medical evaluation of hair loss causes. Supplements should not be relied upon as a sole treatment for hair loss, and their use should be guided by healthcare professionals. Excessive supplementation can be harmful, and it’s crucial not to exceed recommended intakes without medical supervision.
Further research, including larger, well-controlled trials with long-term follow-up, is needed to better understand the role of vitamins, minerals, and supplements in treating hair loss. Future studies should aim to establish optimal supplementation regimens for different types of hair loss and to identify the individuals most likely to benefit from targeted nutritional interventions.
In the meantime, a cautious and evidence-based approach to hair loss management is recommended. Working with healthcare providers to identify and address underlying causes, while supporting overall hair health through a balanced diet and lifestyle, should be the foundation of any hair loss treatment plan. Supplements may play a role in certain cases, but they should be used judiciously and under medical guidance.
Key Highlights and Actionable Tips
- Biotin, zinc, selenium, iodine, silica, and B vitamins are important nutrients for promoting healthy hair growth.
- Hair vitamins work over time, not overnight. It may take months to notice a difference in hair growth and thickness.
- Apotecari Mane Event and Hair Food are recommended hair supplement brands available at Adore Beauty.
How long should I take hair supplements before seeing results?
Hair supplements typically take several months of consistent use before noticeable results are seen. Hair growth is a gradual process, and it can take up to 6 months for hair to complete a full growth cycle. While some people may notice improvements in hair thickness or growth rate within a few months, it’s important to be patient and continue taking the supplements as directed for the best results. Consult with a healthcare professional if you have concerns about the effectiveness of your hair supplement regimen.
Can hair supplements help with hair loss caused by stress or hormonal changes?
While hair supplements can provide essential nutrients to support healthy hair growth, they may not directly address hair loss caused by stress or hormonal imbalances. Stress and hormonal changes can disrupt the hair growth cycle, leading to excessive shedding or thinning. In these cases, it’s important to identify and manage the underlying cause of hair loss. However, ensuring your body has the necessary vitamins and minerals through a balanced diet and supplementation can help create a healthy foundation for hair growth and may support the recovery process.
Are there any potential side effects of taking hair supplements?
Most hair supplements containing vitamins and minerals are generally well-tolerated when taken as directed. However, some people may experience side effects such as digestive discomfort, skin irritation, or allergic reactions. It’s important to read the ingredient list carefully and follow the recommended dosage instructions. If you have a pre-existing medical condition or are taking medications, consult with a healthcare professional before starting any new supplement regimen to ensure safety and avoid potential interactions.
Can I take hair supplements if I am pregnant or breastfeeding?
It’s essential to exercise caution when considering hair supplements during pregnancy or while breastfeeding. Some vitamins and minerals, when taken in excess, can be harmful to the developing fetus or nursing infant. It’s crucial to consult with a healthcare professional before taking any supplements during these stages to ensure they are safe and appropriate for your individual needs. They can help you determine the right balance of nutrients to support both your health and the health of your baby.
How do I choose the best hair supplement for my specific needs?
Choosing the best hair supplement depends on your individual hair concerns and overall health status. Consider factors such as your age, hair type, diet, and any existing nutrient deficiencies. Look for supplements that contain key ingredients like biotin, zinc, selenium, and B vitamins, which are known to support healthy hair growth. Reading customer reviews and consulting with a healthcare professional can also help you make an informed decision. Remember that hair supplements are not a one-size-fits-all solution, and it may take some trial and error to find the product that works best for you.
References
Ablon, G. (2012). A double-blind, placebo-controlled study evaluating the efficacy of an oral supplement in women with self-perceived thinning hair. Journal of Clinical and Aesthetic Dermatology, 5(11), 28-34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy, 9(1), 51-70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
Beoy, L. A., Woei, W. J., & Hay, Y. K. (2010). Effects of tocotrienol supplementation on hair growth in human volunteers. Tropical Life Sciences Research, 21(2), 91-99. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/
Cheruvattath, R., Orrego, M., Gautam, M., Byrne, T., Alam, S., Voltchenok, M., Edwin, M., Wilkens, J., Williams, J. W., & Vargas, H. E. (2006). Vitamin A toxicity: When one a day doesn’t keep the doctor away. Liver Transplantation, 12(12), 1888-1891. https://pubmed.ncbi.nlm.nih.gov/17133567/
Lee, S., Kim, B. J., Lee, C. H., & Lee, W. S. (2018). Increased prevalence of vitamin D deficiency in patients with alopecia areata: A systematic review and meta-analysis. Journal of the European Academy of Dermatology and Venereology, 32(7), 1214-1221. https://pubmed.ncbi.nlm.nih.gov/29633370/
MacFarquhar, J. K., Broussard, D. L., Melstrom, P., Hutchinson, R., Wolkin, A., Martin, C., Burk, R. F., Dunn, J. R., Green, A. L., Hammond, R., Schaffner, W., & Jones, T. F. (2010). Acute selenium toxicity associated with a dietary supplement. Archives of Internal Medicine, 170(3), 256-261. https://pubmed.ncbi.nlm.nih.gov/20142570/
Park, H., Kim, C. W., Kim, S. S., & Park, C. W. (2009). The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Annals of Dermatology, 21(2), 142-146. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861201/
Trost, L. B., Bergfeld, W. F., & Calogeras, E. (2006). The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. Journal of the American Academy of Dermatology, 54(5), 824-844. https://pubmed.ncbi.nlm.nih.gov/16635664/
