Best Vitamins and Minerals for Hair Growth

Hair loss and thinning hair is a problem that affects many people. By the age of 35, about 66% of men will experience some type of hair loss or thinning. By their mid-50s, about 85% of men will have lost a significant amount of hair.^[1] Although it’s talked about less, hair loss affects women as well; about 40% of people who experience hair loss are women. And, because it’s generally considered more acceptable, or at least more common in men, hair loss can be especially distressing for women,^[2] causing depression and negatively affecting self-esteem.^[3]

Although full, shiny hair is viewed by many as an outward characteristic of youth and good genes,^[4] hair loss is not purely an issue of vanity. Rather, hair health can actually be a telling indicator of health status.^[5]

Vitamins for Hair Growth

Everything your body does is fueled by nutrition. Without enough vitamin B-12, your energy levels will suffer; bone health can be negatively affected if calcium levels are inadequate; your immune system can’t be strong without adequate selenium. Hair growth is no different and, in fact, several nutrients are absolutely critical for normal hair growth–vitamins A, C, biotin (B7), and niacin (B3), and the essential minerals iron, zinc,^[5] and iodine. Together, they provide the nutritional foundation for full, thick, shiny looking hair. If you’re short on the essential nutrients that support healthy hair, it won’t look and feel its best.

Vitamin D

Adequate vitamin D is important for preventing hair loss, especially in women. In one study, females who experienced female pattern hair loss also had low levels of vitamin D.^[6]

Vitamin A

Vitamin A deficiency accompanies a host of serious health consequences. Though rare, this deficiency also leads to dry hair, which is one of the first indications that you’re not getting enough vitamin A.^[7]

Biotin

Biotin, or vitamin B7, is one of the B-complex vitamins. The relationship between biotin and hair growth is still unclear but it is known that adequate biotin is necessary for healthy hair growth.^[8] As with vitamin A deficiency, hair loss is usually one of the first signs of a biotin deficiency.^[9] The best way to avoid a biotin deficiency is to simply get enough in your diet. Avocados, bananas, legumes, and leafy greens are some of the best biotin food sources. If you’re coming up short on your daily serving of biotin, Global Healing Center’s Biotin supplement is plant-sourced, highly bioavailable and can help fill the gap.

Vitamin C

Vitamin C is an antioxidant, which means it helps mitigate free radical damage. Although many people associate free radical damage as some sort of internal-only process, hair follicle cells are also affected by free radical stress and it can start to show in hair strands, especially as you age. The free radical theory of aging (FRTA) holds that a lifetime of cellular damage from free radicals is what actually causes the effects commonly referred to as aging–the diminished cell and organ function associated with advancing years.^[10]

Antioxidants like vitamin C can help reduce oxidative damage. In hair follicles, this translates to preventing unnecessary and premature graying of the hair, as well as hair loss.^[11] Fortunately, a balanced diet can supply more than enough vitamin C. Some of the best sources are citrus fruits, strawberries, bell peppers, and Brussels sprouts.

Vitamin E

Vitamin E is another antioxidant that helps fight damage from free radicals. People who suffer from hair loss generally have fewer antioxidants present in the scalp and, thus, more evidence of oxidative damage in the skin. One small study of persons affected by alopecia (a type of hair loss where the immune system attacks hair follicles) found that oral supplementation with tocotrienol, a type of vitamin E, helped reduce oxidative stress in the scalp and encourage more hair growth.^[12]

Minerals for Hair Growth

Iron

Iron deficiency is the most common nutritional deficiency in the world. It is extremely prevalent in both developing and developed countries and the causes and symptoms are many. Iron makes up part of the hemoglobin in blood cells and helps carry oxygen from the lungs to the rest of the body.^[13]

Unsurprisingly, several studies have tied iron status to hair loss. While it’s not necessary to screen all patients with alopecia for iron deficiency anemia, hair loss treatments are enhanced when poor iron status is addressed.^[14] Iron deficiency anemia is usually remedied with iron-fortified foods or iron supplements.^[13] The best iron rich foods include white beans, chocolate, and lentils.

Zinc

Zinc deficiency has a well-documented history of contributing to hair loss. One study found that patients with alopecia had significantly lower concentrations of zinc in their blood. Unfortunately, it might not be inadequate zinc intake that contributes to hair loss. Rather, it seems patients with alopecia have trouble metabolizing and using zinc.^[15] Regardless, zinc supplementation is still useful for those with a low zinc status.^[15] Even better, many foods are an excellent source of zinc. Some of the best foods for zinc include garlic, pumpkin seeds, and chickpeas.

Iodine

Thyroid disruption can cause hair loss and iodine is necessary to support thyroid hormone production. Thyroid disorders have been observed in up to 28% of people with alopecia.^[16] Without enough thyroid hormones, hair follicles stay in the “rest” phase (telogen) of the hair cycle, rather than the growing phase (anagen).^[17]

Sea vegetables like kelp, kombu, and nori seaweed provide the most consistent iodine concentrations but they’re not very popular among westerners. If you don’t find them palatable, iodine supplementation might be the solution to getting the iodine necessary to support the production of thyroid hormones.

Other Common Causes of Hair Loss

There are many causes of alopecia, some include stress, nutritional deficiencies, hormonal imbalances, genetics, and poor hair maintenance. There are even many diseases where hair loss is a primary symptom.^[18] The most common form of hair thinning is androgenetic alopecia (AGA or male/female pattern baldness) and it affects both men and women,^[19] but the other causes–telogen effluvium, alopecia areata, ringworm, scarring alopecia, and others–are not uncommon.^[18]

As a side note, hair loss isn’t the only problem that can arise from AGA. For men, androgenetic alopecia is closely associated with coronary heart disease, enlarged prostate, insulin resistance, high blood pressure, and prostate cancer. In women, androgenetic alopecia comes with an increased risk of developing polycystic ovarian syndrome (PCOS).^[19]

Abuse of the hair and poor hair maintenance can also lead to hair loss. Excessive heat can damage hair, leaving it brittle and prone to breakage. Styling and tying your hair too tight stress the hair follicles and lead to a type of hair loss called traction alopecia. Ponytails, braids,^[20] and even turbans^[21] are often to blame; the solution is simple–stop binding the hair so tightly.

A Holistic Approach to Hair Care

Strong, shiny-looking hair begins within. Good nutrition is key to supporting healthy hair growth and mitigating diet-related hair loss. If you have trouble getting a complete spectrum of nutrition in your diet, you may want to consider vitamin and mineral supplementation. Antioxidants are also important as evidence suggests scalp inflammation may be associated with hair loss.^[22] If you’re losing your hair, work with your trusted healthcare provider to discover the cause. There are many therapies to address hair thinning and balding and identifying the root cause (no pun intended) is key to a successful solution.

References

1. American Hair Loss Association: Men’s hair loss, an Introduction. American Hair Loss Association. 2004. Web. 16 Nov. 2016.
2. American Hair Loss Association – Women’s Hair Loss, an Introduction. American Hair Loss Association. 2004. Web. 16 Nov. 2016
3. Hair Loss. American Academy of Dermatology. 2016. Web. 16 Nov. 2016.
4. Buss, David. Evolutionary Psychology: The New Science of the Mind. Fifth edition ed. N.p.: Psychology Press, 2015. Book. 16 Nov. 2016.
5. Buss, David M. The Handbook of Evolutionary Psychology, Volume 1: Foundation. 2015. Book. 16 Nov. 2016.
6. Rasheed, H, et al. Serum Ferritin and Vitamin D in Female Hair Loss: Do They Play a Role? Skin pharmacology and physiology. 26.2 (2013): 101–7. Web. 16 Nov. 2016
7. Pappas, Apostolos. The Relationship of Diet and Acne. 1.5 (2009): n.pag. Web. 16 Nov. 2016.
8. Vitamin H (Biotin). University of Maryland Medical Center. University of Maryland Medical Center, 1997. Web. 16 Nov. 2016.
9. Tobin, Desmond J. Aging of the Hair Follicle Pigmentation System. 1.2 (2009): 83–93. Web. 16 Nov. 2016.
10. Wickens, AP. Ageing and the Free Radical Theory. Respiration physiology. 128.3 (2001): 379–91. Web. 16 Nov. 2016.
11. Trüeb, Ralph M. Oxidative Stress in Ageing of Hair. International Journal of Trichology 1.1 (2009): 6–14. Web. 16 Nov. 2016.
12. Beoy, LA, WJ Woei, and YK Hay. Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers. Tropical life sciences research. 21.2 (2010): 91–9. Web. 16 Nov. 2016.
13. Miller, Jeffery L. Iron Deficiency Anemia: A Common and Curable Disease. Cold Spring Harbor Perspectives in Medicine 3.7 (2013): n.pag. Web. 16 Nov. 2016.
14. Trost, LB, WF Bergfeld, and E Calogeras. The Diagnosis and Treatment of Iron Deficiency and Its Potential Relationship to Hair Loss. Journal of the American Academy of Dermatology. 54.5 (2006): 824–44. Web. 16 Nov. 2016.
15. Kil, Min Seong, Chul Woo Kim, and Sang Seok Kim. Analysis of Serum Zinc and Copper Concentrations in Hair Loss. Annals of Dermatology 25.4 (2013): 405–409. Web. 16 Nov. 2016.
16. Puabilai, Siripen, et al. “PREVALENCE OF THYROID DISEASES IN PATIENTS WITH ALOPECIA AREATA.” International Journal of Dermatology 33.9 (1994): 632–633. Web.
17. Freinkel, Ruth K, and Norbert Freinkel. Hair Growth and Alopecia in Hypothyroidism. Archives of Dermatology 106.3 (1972): 349–352. Web. 16 Nov. 2016.
18. Types of hair loss / introduction. American Hair Loss Association. 2004. Web. 16 Nov. 2016.
19. Androgenetic alopecia. National Institutes of Health. Genetics Home Reference, 15 Nov. 2016. Web. 16 Nov. 2016.
20. Barbosa, Aline Blanco, et al. Patchy Traction Alopecia Mimicking Areata. International Journal of Trichology 7.4 (2015): 184–186. Web. 16 Nov. 2016.
21. James, Jinny, Rao N Saladi, and Joshua L Fox. Traction Alopecia in Sikh Male Patients. The Journal of the American Board of Family Medicine 20.5 (2007): 497–498. Web. 16 Nov. 2016.
22. Mahe, Yann F., et al. Androgenetic Alopecia and Microinflammation. International Journal of Dermatology 39.8 (2000): 576–584. Web.

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