Vitamins help reduce hair loss.

A deficiency in B vitamins, D, and E can cause hair loss or brittle hair; adequate vitamin intake helps maintain overall health and promotes thick, healthy hair.

Vitamin B

Vitamin B helps regulate metabolism and maintain the central nervous system. Many types of vitamin B contribute to stronger, healthier hair.

For example, low levels of vitamin B7 or biotin can also cause hair loss. A 2016 study of 541 women found that 38% of participants experienced hair loss due to biotin deficiency. Vitamin B12 deficiency leads to hair loss, weak and brittle hair, and can also cause anemia and fatigue.

Therefore, to keep hair strong and healthy, people should get enough B vitamins from meat, milk, animal products, and nuts. Each adult needs 2.4 mcg of vitamin B12 and a minimum of 30 mcg of vitamin B7 daily.

Vitamin D

While vitamin D may not be directly related to hair growth, a deficiency can have an impact. A 2019 study showed that vitamin D deficiency can cause severe patchy hair loss. Those experiencing hair loss were found to have low vitamin D levels. Vitamin D supplementation has not been proven to promote rapid hair regrowth; more research is needed to confirm the benefits of vitamin D for hair.

However, experts suggest that everyone still needs to get enough vitamin D for overall health, which in turn leads to strong, healthy hair that doesn't fall out excessively. Adults should supplement with 600 IU of vitamin D, equivalent to 15 mcg, daily.

Vitamin supplements can also help improve hair loss. Photo: Freepik

People can supplement their vitamin D intake by spending time outdoors and eating foods such as fish, mushrooms, egg yolks, orange juice, and fortified milk. When engaging in outdoor activities, people should apply sunscreen to avoid damaging their skin.

If you want to use vitamin D supplements, you should consult your doctor to avoid overconsumption of the vitamin, which can lead to toxicity.

Vitamin E

People with alopecia areata have significantly lower levels of vitamin E in their blood compared to those without the condition. Other researchers studying vitamin E and tocotrienol have shown that taking supplements of these two substances can improve hair health and prevent further hair loss.

People can supplement vitamin E in their diet by increasing their intake of foods made from fish, almonds, spinach, or by taking vitamin E supplements. Some people choose to apply vitamin E oil directly to the skin or scalp to speed up cell regeneration; however, this method has not been scientifically proven.

Adults need about 15 mg of vitamin E daily. People should not take too much vitamin E as it can have adverse effects, such as hair loss, toxicity, and digestive disorders.

Other essential vitamins

Vitamin C: A deficiency in vitamin C can cause hair to become dry, frizzy, and curly; this can be improved by increasing the intake of vitamin C-rich foods such as green vegetables and citrus fruits, or by taking vitamin supplements.

Vitamin A, also known as retinol, supports sebum production and prevents hair breakage and loss. Adults need an average of 1 mg of vitamin A daily; excessive intake should be avoided as it can lead to hair loss.

Additionally, to improve hair loss, people should limit the use of hair gel or blow-drying and brushing their hair when it's wet; manage stress by engaging in high-intensity or moderate-intensity exercise for about 150 minutes a week. People should also ensure adequate hydration, drinking 6-8 glasses of water daily; and maintain a healthy, balanced diet.

Women should avoid tying their hair too tightly or using complicated hairstyles that require chemicals, as these can worsen hair loss. Regular haircuts are recommended to remove split ends and reduce hair weight, minimizing stress on the hair follicles and scalp. Instead of relying on micronutrient supplements, focus on eating foods that provide the best possible nutrition for your body.

If your hair is unhealthy, looks dull, is brittle, continues to fall out in clumps, or breaks excessively, it could be a symptom of an underlying medical condition. In this case, you should see a doctor for timely treatment.

Chile (According to Medical News Today )

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