Several important vitamins and nutrients can make the difference between thin, brittle hair and thick, shiny hair.
A trichologist reveals which vitamins are key to healthy hair and how to make sure you’re getting them.
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Zoe Passam, senior consultant trichologist at Philip Kingsley, says that while some people can grow hair by taking vitamins and supplements, it’s not a one-size-fits-all approach.
“The vitamins and minerals needed for healthy hair growth vary from person to person and are influenced by factors such as age, gender, diet, and exercise,” she explained.
She pinpointed several substances known to be important for hair health.
- iron
- vitamin B12
- zinc
- vitamin D
- biotin
But it’s not a matter of taking a cocktail of supplements.
If you aren’t deficient in these vitamins and minerals, you probably won’t see any difference in your hair after taking the pills.
As Zoe explained, “Once you reach the right level, taking more is unlikely to be beneficial.”
“Hair dies once it grows out of the scalp, so supplements cannot affect the condition of hair length,” Zoe continued.
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But adjusting your diet can make a difference to your hair, the trichologist said.
“Eating the right protein helps your body produce good quality hair as it leaves the scalp,” Zoe said.
Meat and fish are often good sources of protein, but you can also get protein from eggs and dairy products such as yogurt and cottage cheese.
That doesn’t mean you can’t get your protein from plant sources. Nuts, oats, tofu, and beans are good alternatives.
Can hair thinning be caused by vitamin deficiencies?
“Deficiencies in certain vitamins and minerals can lead to increased hair loss,” says Zoe.
She calls this telogen effluvium. This is a condition that disrupts the normal hair growth cycle and causes more hair follicles to enter the shedding or telogen phase.
According to the British Association of Dermatologists, “Normally only 10 per cent of the hair on the scalp is in the telogen phase, but with telogen effluvium this increases to more than 30 per cent.”
Zoe said low iron levels are a common cause of increased hair loss, particularly ferritin, an iron storage protein.
“Blood tests are the best way to see if vitamin or mineral deficiencies are causing your hair loss,” she said.
“It’s also important to note that low levels within normal laboratory reference ranges can contribute to hair loss,” Zoe added.
This is because “hair is a non-essential tissue, so when levels decrease, the body prioritizes essential bodily functions over hair growth.”
“Deficiency can also affect hair quality, for example a zinc deficiency can make hair weak, brittle, and prone to breakage,” the trichologist added.
Once you have your blood tested to see if your hair is benefiting from the supplement, your trichologist will advise you on how much to take for the best hair growth results.
Which popular hair supplements may you not need?
Zoe points out that biotin supplements are very popular.
But she said biotin deficiency is rare.
“For most people, biotin supplements are unnecessary,” the trichologist said.
What supplements can I try?
Zoe recommended two supplements to try.
One is the Philip Kingsley Healthy Hair Complex, which contains vitamins and minerals necessary for healthy hair growth, including vitamin D, vitamin B12, and iron.
Her second suggestion was the Philip Kingsley Amino Acid Protein Booster, which contains amino acids important for healthy hair growth.
“Amino acids are the building blocks of proteins, and hair is primarily formed from a type of protein called keratin,” Zoe explained.
But ultimately, diet is the key to ensuring healthy and attractive hair.
“A diverse diet that incorporates all food groups is important, and for menstruating women, including iron-rich foods may help avoid iron deficiency,” the trichologist said. Stated.
“Vegetarians and vegans should also be mindful of the appropriate intake of vitamin B12, as it primarily comes from animal sources.”
Get good hair by eating
Want to make your hair thicker?
Here are 12 foods that promote healthy hair.
- Fatty fish such as salmon, mackerel, tuna, and herring
- Nuts such as walnuts, almonds, cashews, and pistachios
- egg
- Legumes such as chickpeas, peanuts, soybeans, and lentils
- Dark leafy vegetables such as spinach, kale, and arugula
- sweet potato
- avocado
- Seeds such as flaxseed, chia seeds, sunflower seeds, and pumpkin seeds
- Yogurt
- pepper
- berries
- broccoli
Click here to learn more about the nutrients your hair needs.
