Do Vitamins Really Grow Your Hair?

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Do hair growth vitamins work?  Can popping a pill every morning make your hair thicker and more lustrous? Or, is the hair vitamin business just a bunch of smoke and mirrors?  Let’s dive into the world of  vitamins and supplements for the hair.

 

Do Vitamins Help Grow Your Hair?

Vitamins and supplements can definitely be helpful for hair growth in some cases and for some people.  however, there is no one solution for any given person.  Vitamins may help with hair growth or hair strengthening depending on your particular deficiency or vitamin need. For instance, for those with low iron or low vitamin D, supplementing the deficiency can improve the hair.  Likewise, if you’re deficient in biotin, taking biotin supplements might benefit you.

 

If you’re suffering from hair shedding or loss, don’t try to self-diagnose your problem on Dr. Google.  There are many types and causes of hair loss.  For instance, thyroid problems, anemia, and other serious problems like lupus can all be associated with hair loss.  Some types of hair loss, like CCCA, can be permanent if not caught early.  That’s why it’s important to get a correct diagnosis before trying to treat your hair loss on your own.  You can read more about preparing for a hair loss visit with your dermatologist here.

 

Once your dermatologist has made a diagnosis, certain vitamins and hair growth supplements may be recommended to you to help try to maximize the health of your hair.

 

Are Hair Vitamins Really Necessary?

In an ideal world, supplements are not usually necessary. Most experts agree that a healthy and well balanced diet should supply all of the essential vitamins that you need to have a healthy and growing head of hair.  However, if you have some gaps in your diet, or if you have certain nutritional deficiencies that are affecting your hair, vitamin supplements may be helpful.

 

Important Vitamins for Hair Growth

There are certain vitamins that are important for hair growth and that you should be getting in a healthy diet.  Vitamins A, D, E and K are the fat soluble vitamins.  Fat soluble vitamins are important for general good health, daily repair of the body’s cells and optimal functioning of organs and skin cells—including the hair follicles.  Avoid supplementing these vitamins without a recommendation from your personal physician.  Overdoses of some vitamins can be toxic or lead to other medical issues.

• Vitamins A
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin C
• The B complex vitamin group: thiamin (B₁), riboflavin (B₂), niacin (B₃), pantothenic Acid (B₅), pyridoxine (B₆), biotin (B₇), folate (B₉), and cobalamin (B₁₂).

 

 

 

Vitamin A

Good sources of vitamin A are orange fruits and vegetables like sweet potatoes, carrots, mangoes, and apricots.  Other rich sources of vitamin A are eggs, chicken liver, spinach and red peppers.

 

Vitamin D

Vitamin D reduces inflammation and keeps the bones, skin and hair healthy.  Food sources of vitamin D include some fish, like halibut, swordfish, salmon and sardines; egg yolk; and also some fortified products like vitamin D fortified milk, cereals, and juices.  Your skin also makes vitamin D from the sun.  But yes, you should still use sunscreen!

 

Vitamin E

Also known as tocopherol, vitamin E is an antioxidant.  That means it works to repair the everyday wear and tear on the body and the DNA.  Vitamin E deficiency is rare.  Vitamin E is commonly found in green leafy vegetables, nuts, broccoli, and some fortified cereals

 

Vitamin K

Vitamin K  is essential for the blood to be able to clot.  It’s also important for bone health and organ metabolism. Vitamin K deficiency is rare. You can get vitamin K from green leafy vegetables like kale, collard and mustard greens, romaine lettuce, spinach, broccoli, and brussel sprouts!

 

Vitamin C

Vitamin C is a water soluble vitamin.  Like vitamin E, it’s a powerful antioxidant, helping to defend your skin and body from damage.  It works to combat everyday wear and tear on body systems.  Vitamin C is an essential part of collagen production, and is important for good wound healing.  It is necessary for the strength of the skin, blood vessels and ligaments.  The antioxidant effects of vitamin C  may also protect the hair from damaging free radicals that can lead to dry or brittle hair.  Food sources of Vitamin C include citrus (orange/grapefruit), kiwi, mango, papaya, strawberries, raspberries, pineapple and cantaloupe.  Other sources of vitamin C include bell peppers, kale and broccoli.

 

B Complex Vitamins

The most popular B-complex vitamins for the hair are biotin, niacin and B₁₂ (cobalamin).  B-Complex vitamins are essential for regulating the metabolism and the central nervous system.  They’re also widely believed to help strengthen and condition the hair.  However, supplements should not be taken without discussing them with your doctor.  Food sources of B-complex vitamins are dark leafy greens, eggs, nuts, avocados, legumes (like beans and peas), and animal sourced foods like meat and dairy.

 

 

Other Essential Vitamins and Minerals for Healthy Hair Growth

Iron

Iron helps the blood carry oxygen, and is essential for healthy and growing hair.  Women of child bearing age, and those that do not eat a lot of red meat, can sometimes be anemic, and can be deficient in iron.  Iron deficiency is not uncommon, and it is essential that your doctor check your levels before you begin any sort of supplementation.  If you are low in iron, your doctor will recommend the proper amount of iron supplementation for you.

 

Zinc

Zinc is a natural metal element, and small amounts are essential for the normal function of the body.  Zinc is necessary for immune function, wound healing, thyroid function and the normal cellular processes of the body.   Zinc has been used to treat everything from certain eye diseases, to acne, to the common cold.  Zinc deficiency is uncommon in the US.  Zinc deficiency can cause diarrhea, skin rashes and hair loss, among many other things.  Food sources of zinc include red meat, poultry, seafood like oysters, crab and lobster, beans, nuts and some fortified breakfast cereals and dairy products.

 

 

Conclusion

Eating a diversified and healthy diet, and regularly consuming foods found on the perimeter of your local grocery store, like fruits, vegetables, lean meats and fish,  are essential to healthy hair growth.  For people with certain deficiencies, and in some individual cases, vitamin supplements or other hair growth supplements may be recommended.  If you are experiencing hair loss, it is important to first see a dermatologist for an accurate diagnosis.  Your dermatologist may recommend certain vitamins and supplements as part of a management plan to improve your hair growth.