Why vitamins might be the solution your thinning hair
If panicked searches have led you here, allow us to assure you: yes, there are vitamins for hair growth.
We get it. The feeling of panic when you run your hand through your hair, and realise there’s less of it, is real. But before you book yourself a plane ticket to Turkey in search of a hair transplant, ask yourself this: could your diet or vitamin intake be contributing?
When our hair shows signs of thinning or loss (or even loss of shine and colour) our bodies’ vitamin levels may have had some part to play. But, of course, not all vitamins are created equal and all have their pros and cons.
So cancel that flight, take off the baseball cap and read our guide — informed by four hair-growth experts — on how to fight hair loss, what vitamins to take and what to do next.
First things first, what kind of warning signs should I be looking out for?
A little hypochondria can set you back a long way. Before you panic, assess the warning signs and see if they apply to you. Remember: hair loss or thinning looks a little different on everyone.
“The first signs of hair loss can be hard to notice at first,” says Dr. Sepideh Etemad-Shahidi, an aesthetics specialist at Doctor Tatiana + Rishi. “You might notice your hair feeling thinner or more brittle, or find more strands than usual coming out on your pillow, in your brush, or in the shower. Men tend to notice a receding hairline or thinning at the crown is a common early sign."
Different signs can mean different causes, Etemad-Shahidi says. “If you're losing hair in patches or developing bald spots, this could be a sign of something like alopecia, which is an autoimmune condition. Changes in hair texture, like hair feeling dry or rough, are also signs that something might be affecting your hair's health.”
If you’re not sure, book in to see a specialist.
Next, can vitamins help with hair growth?
“Absolutely. Our hair is a good barometer of our overall health, and nutrition plays a critical role in growth and quality,” says Kieran Tudor, hair stylist and co-founder of haircare brand Centred. “Vitamins provide your hair follicles with the nutrients they need to produce strong, healthy strands. Think of it this way: your scalp is like soil, and your hair is the plant — it needs the right nutrients to thrive.
“For men, this is particularly important as hormonal changes and genetics can contribute to hair thinning or loss, and a nutrient-rich diet or supplementation can help combat this. The thing to remember is that there’s no one magic vitamin that is best for healthy hair, it’s actually the combination of vitamins, minerals, proteins and amino acids that produces optimal hair and scalp health. You can find all of these in good quality hair supplements.”
What different types of vitamins for hair growth are there?
Answer: heaps! Your hair and its growth is complex, and lots of vitamins and minerals go into making it healthy and strong. Therefore, there are several options of vitamins which can help.
Dr Manish Mittal, the lead hair transplant surgeon at Mittal Hair Clinic in London, breaks them down for you:
Benefits: Known as the “hair vitamin,” biotin improves keratin production, which is essential for strong, shiny hair. It’s particularly helpful if you experience breakage or thinning due to poor nutrition.
Cons: Over-supplementing biotin can lead to skin breakouts and may interfere with some lab test results.
Benefits: Low levels of vitamin D are linked to hair loss, particularly seasonal shedding in winter. Supplementing this vitamin can strengthen follicles.
Cons: Excessive intake may lead to calcium build-up, causing kidney issues.
Benefits: Iron deficiency is a leading cause of hair loss, particularly in women. Proper levels ensure optimal oxygenation of the scalp, fostering hair growth.
Cons: Iron supplements can upset the stomach, and overdose is dangerous.
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OTO Night Time Complex
Benefits: Zinc supports tissue repair and growth, keeping the scalp and follicles healthy.
Cons: Over-supplementation can cause nausea and even worsen hair loss by disrupting the balance of other minerals.
Benefits: Found in fish oil, omega-3s nourish hair from within, reduce inflammation, and improve scalp health.
Cons: Can cause mild gastrointestinal discomfort and has a fishy aftertaste.
Benefits: A rich source of amino acids that strengthen the hair shaft and improve elasticity. It also supports scalp hydration, which is critical during dry winter months.
Cons: Results may take months to appear, and effects vary by individual.
Benefits: Combines several impactful vitamins into one to target hair growth and strength
Cons: May cause stomach upset or nausea.
Centred
Centred Tender Love and Hair Original Hair Vitamins
That’s a lot of options. Which one is for me?
If the different vitamin options above are confusing, we understand. If you’re wondering which one is the best for you, Deborah Maguire, trichologist and co-founder of Seed & Soul, recommends speaking to an expert.
“There are numerous supplements on the market, and they can be extremely beneficial and support hair growth,” says Maguire. “I would always recommend investigating the root cause of the problem (no pun intended) and speaking to a trichologist or hair professional before taking any supplements so that you fully understand the benefits and side effects.”
Mittal also says that vitamins aren’t a fix-all for your hair problem, either. “It’s worth noting that vitamin supplements are only part of the answer. Genetics, hormone imbalance and stress can all lead to hair loss. Vitamin supplements will only go so far and should not be considered miracle workers for things like male pattern baldness.”
What else can I do to help my hair?
Once you’ve figured out what vitamin is right for you, it’s ideal to add some holistic practices to help address the root of the issue.
“Aside from taking the right vitamins, there are a few other things you can do to help your hair,” says Etemad-Shahidi. “Eating a well-balanced diet that includes plenty of protein, healthy fats, and fruits and vegetables will provide you with the nutrition you need for your hair to grow.
Also try to manage stress, says Tudor. “High stress levels can disrupt the hair growth cycle, so incorporating mindfulness, meditation, exercise or anything that works for you for lowering stress levels is good for you, your health and your hair. Scalp massage is a win-win here as it both relaxes you and improves blood flow to the follicles.
“Also, be gentle with styling,” says Tudor. “Avoid over-washing, minimise heat styling, and use protective products to preserve hair quality. It is a controversial opinion, especially coming from the founder of a haircare company, however I believe that it is not always essential to wash your hair with shampoo all the time. Shampoo is a detergent, containing surfactants (ingredients that attract dirt and oil molecules) mostly in the form of sulphates. These ingredients, while not always, often dry your hair and scalp out.”
Tudor says that the need to balance out your freshly-shampooed hair texture with more product can lead to buildup and irritation.
However, as all good product descriptions suggest, if the problem persists: it's best to see a professional.