Very often, during certain periods of the year, you may have noticed an increase in advertisements for hair supplements and vitamins . These periods coincide with the changes in seasons, moments in which, for physiological reasons, there is a greater turnover of hair, resulting in more abundant hair loss than normal standards. It is important to remember that hair loss is a natural phenomenon: anyone, during the year, can lose up to 100 hairs a day , which is considered normal.
In these times of seasonal change, I have noticed an increase in requests that I receive through the site, in the comments to the articles and on the Facebook page. Questions such as “What are the best hair supplements ?”, “What vitamins can I recommend for hair loss?” or more generally “How can I strengthen my hair ?” have become very common.
For this reason, I decided to write this article, with the aim of responding clearly to those who are looking for information, as well as to anyone who is interested in the topic.
Hair Vitamins: Do You Really Need Them?
First of all, it is essential to underline that, although this site mainly deals with androgenetic alopecia , there are different types of hair problems that can cause hair loss and thinning. These problems can range from normal seasonal hair loss , which we have already mentioned, to more serious forms such as chronic hair loss , or actual pathologies, such as stress-induced alopecia or alopecia areata , to name the main ones.
There are countless types of alopecia, but if you suffer from baldness or are genetically predisposed to this condition, it is unlikely that taking vitamins and minerals will stop the progression of the disease. The causes behind these problems are not due to deficiencies, but must be sought elsewhere.
In these cases, it is always advisable to contact dermatologists specialized in trichology as soon as possible, to try to block the condition with effective treatments approved by official medicine. Minoxidil and Propecia are currently the only options that offer interesting results.
However, vitamins can be useful for maintaining optimal health and making hair and scalp look better, but this is only true if there is a real deficiency, which must be ascertained through specific tests. It is important to underline that supplementing randomly, without a real hypovitaminosis, can be, at best, totally useless; at worst, there is a risk of poisoning from excess vitamins.
Below, you will find a list of vitamins that I consider most important for healthy hair and a healthy scalp . It is well known that these elements perform vital functions for the entire organism; in this article, however, I will focus mainly on the trichological aspect, with a brief mention of their generality.
Furthermore, I will recommend, for each substance described, vitamin supplements that I consider valid and well formulated.
Here is the list of vitamins you were waiting for! The indications are not ordered by importance, but simply in alphabetical order.
Vitamin A (Retinol)
- Functions: Vitamin A plays a fundamental role in the health of the immune system and skin , thanks to its antioxidant properties. It also promotes a healthy scalp and contributes to the production of strong and vital hair.
- Deficiency: A vitamin A deficiency can cause flaky skin , dandruff , and dry , lifeless looking hair .
- Present in: This vitamin is found in abundance in foods such as carrots , pumpkins and in general in all orange fruits and vegetables. It is also present in vegetables of the Brassicaceae family , such as cabbage, cauliflower and broccoli.
If you need to supplement vitamin A, you can find many good options online.
Vitamin B
Group B includes numerous variants of vitamins that are essential for most of the energy processes in our body. In general, its use is recommended in case of seasonal or chronic hair loss. The most important for hair health are:
Vitamin B2 (Riboflavin)
- Functions: It is essential for the formation of enzymes that regulate the production of ATP , a fundamental substance for the energy metabolism of the entire organism. Riboflavin is crucial for the correct nourishment of the skin, eyes and nervous system and promotes the absorption of other B vitamins, such as B9, B6 and B3.
- Deficiency: Riboflavin deficiency can cause skin problems such as dermatitis , redness and cracks at the corners of the mouth , and in cases of severe hypovitaminosis can lead to irritability and depression .
Vitamin B3 (Niacin)
Also known as vitamin PP for its ability to prevent pellagra (PP stands for Pellagra Preventive).
- Functions: Niacin intervenes in the metabolism of amino acids and lipids , and is essential for the health of the epidermis.
- Deficiency: In addition to causing pellagra, insufficient levels of vitamin B3 can cause dry skin , redness , and flaking .
Vitamin B5 (Pantothenic Acid)
- Functions: Vitamin B5 is essential for the formation of coenzyme A , which is essential for cellular respiration and the production of fatty acids . It helps maintain optimal hydration and shine of the hair, which is why it is frequently used in many shampoos and cosmetics.
- Deficiency: Vitamin B5 deficiency can lead to dry -looking hair and low levels of this vitamin are reportedly associated with the appearance of gray hair .
Vitamin B9 (Folic Acid) and B12
- Functions: I group these two vitamins together because they both participate in the formation of red blood cells and are important for the correct transport of oxygen , which is also essential for the skin and its appendages (hair and fur), regulating their growth.
- Deficiency: Low levels of these vitamins can cause less oxygenation of the scalp , resulting in slow growth and increased hair loss. As for vitamin B9, it also appears to be involved in premature graying .
General information on B vitamins
In general, in cases of severe hypovitaminosis B , there may be an increased secretion of sebum , which leads to greasy hair , as the sebaceous glands try to counteract the dryness of the skin . This condition, as we have seen, is frequently associated with a deficiency of B vitamins. Furthermore, a deficiency of these vitamins can aggravate existing baldness, compromising the quality of the scalp and hair.
B vitamins are found mainly in animal foods, such as eggs , meat , fish , and dairy products . Although in smaller quantities, they are present in plants such as soybeans , legumes , wheat germ , whole grains , nuts , and in green leafy vegetables such as spinach , arugula , and Swiss chard .
If you are looking for a supplement, it is difficult to find products with individual B vitamins. However, you can opt for a valid complete vitamin B complex , such as the one from the Italian company Vitaminity , which also contains synergistic minerals and trace elements such as magnesium , zinc and biotin .
Vitamin C (Ascorbic Acid)
Functions : Everyone knows the positive power of vitamin C on the immune system and its extraordinary antioxidant properties , capable of counteracting the formation of free radicals . Furthermore, it intervenes in the absorption of iron , an essential mineral for optimal hair health. In fact, iron is one of the first values monitored during check-ups by trichologists.
Present in : Vitamin C is contained in a large variety of fruits and vegetables, particularly in citrus fruits (such as oranges , lemons and mandarins ) and in kiwi .
If needed, there are many vitamin C supplements available on the market, which are also inexpensive .
Vitamin D
It is a vitamin with extremely important functions for the entire organism, with notable implications for hair health as well .
In fact, it contributes to the regulation of the hair’s life cycle , and a deficiency can be the cause of strong hair loss and thinning .
Considering that this is a topic that deserves to be explored in depth, in order not to make the reading of this article too heavy, which has a general nature, I refer anyone interested to consult the specific page on Vitamin D , written some time ago.
Vitamin E
- Functions: This vitamin has a powerful antioxidant effect throughout the body, combining with free radicals before they can cause damage. It also appears to be involved in hair pigmentation .
- Deficiency: If vitamin E is not present in adequate quantities, we can observe very premature aging caused by the action of free radicals. As a result, hair may appear faded and lack luster.
- Present in: It is mainly found in dried fruit, such as almonds , hazelnuts , peanuts and walnuts , as well as in various vegetable oils, particularly wheat germ oil .
Vitamin H (Biotin)
In the past, biotin was also known as vitamin B8 , but this classification is now preferred.
- Functions: Biotin contributes to the production of glycogen , thus promoting the trophism of hair and skin, as well as the sweat glands and the nervous system. Furthermore, it acts as a regulator of the sebaceous glands , proving very useful in the presence of greasy hair and seborrheic dermatitis.
- Deficiency: Biotin deficiency is extremely rare, as it is readily available and the human requirement is quite low (about 10 mg per day ). However, in the rare case that it does occur, problems of severe dermatitis and irritation of the scalp may be observed , with flaking and thinning of the hair , similar to the thinning of alopecia.
- Present in: Biotin is found in many foods, both of animal origin (meat, milk, cheese and eggs) and of vegetable origin (it is particularly rich in dried fruit , legumes , cabbage and mushrooms ).
Since biotin deficiency is not common, it is more likely to be found mixed with other substances in skin, hair and nail supplements. If you are looking for a pure biotin supplement, you will need to opt for more specific products.
In my opinion, a very valid product is the one marketed by Now Foods .
In this article, I have tried to clarify the fundamental role of vitamins in maintaining healthy and luxuriant hair. As you may have understood, they can be useful in a general sense, since a healthy body and a healthy scalp will, consequently, produce strong and shiny hair .
However, this is only true if we are not already in the presence of specific hair pathologies . In these cases, non-optimal levels of vitamins can accentuate situations of androgenetic alopecia already present, but they will never be the triggering cause, which we know to be of hormonal and hereditary origin .
It is important to emphasize that, in order to find obvious hair problems, it is necessary to be faced with serious cases of hypovitaminosis . In such situations, there are generally many other issues to think about, in addition to the mere aesthetic aspect.
Finally, I reiterate my advice to always consult a doctor and not to be tempted to do it yourself . In this way you will avoid taking incorrect or unnecessary products, obtaining better results.