Determining Which Vitamins Can Boost Hair Health

Wanting luscious locks that are healthy, shiny, and vibrant isn’t a strange goal. Especially for women, a head full of healthy long hair is a sign of youth, vitality, and health. However, genetics can often influence everything from hair loss to density, sheen, and how easily hair grows. To combat thinner strands or slow-growing hair, many people turn to supplements, such as vitamins. Yet, not all vitamins are created equal. Here’s what people need to know about supplements for improved hair health.

Biotin

One of the most popular hair growth supplements is biotin. Also known as B7, the nutrient is heavily touted as a must-have ingredient for products targeting hair, skin, and nail health. While biotin is a water-soluble B vitamin that can anecdotally promote hair growth, the research is somewhat inconclusive so far. According to the data, only in very unique cases does biotin directly promote hair growth. For example, uncombable hair syndrome sufferers or people with brittle nails tend to benefit the most from taking biotin. Meanwhile, in general populations, little data points to obvious success rates. Still, the myth persists that biotin is the gateway to beautiful hair, and individuals that want to incorporate the vitamin should avoid exceeding 300mg a day.

Additional B vitamins

While biotin struggles to prove success in studies, other B vitamin deficiencies are linked with hair growth issues. Specifically, not getting enough vitamin B12, folate, and riboflavin can all lead to hair loss. More importantly, people that prefer vegan diets may have lower vitamin B levels since most of these nutrients are mainly sourced through animal-derived foods.

Vitamin D

Most people associate vitamin D with immunity or bone and muscle health. However, the nutrient is also associated with collagen production. Unfortunately, vitamin D isn’t naturally found in many foods, so producers often infuse the nutrient, which is why many foods are marketed and sold as Vitamin D fortified. The most common options include cereals, milk, and juice. Another way to boost vitamin D is through safe sun exposure. While research doesn’t always support the idea that vitamin D supplements support hair health or boost growth goals, a clear link exists between low vitamin levels and hair loss.

Iron and zinc

Just like the other nutritional building blocks listed above, iron and zinc are confirmed minerals that can lead to hair loss if deficiencies are present. However, people should understand that so far, research hasn’t pointed to an obvious link between supplementing and reversing signs of hair damage or slow growth.

Vitamin C

Vitamin C is also linked with immunity and improved collagen production, which is a critical building block for maintaining healthy hair, skin, and nails. Still, in everyday life a vitamin C deficiency rarely happens. Beyond topical uses for skin care, few people actually need to supplement vitamin C beyond making healthy food choices.

Picking the right nutrient formats

For the most part, picking nutrient-dense dietary choices will provide most people with sufficient levels of essential vitamins that support not just hair health but vital bodily functions. However, some options, like vitamin D, will require supplementation since the building block isn’t typically found in foods. Still, for people on restrictive diets or who don’t have access to healthier food choices, opting for a vitamin to supplement nutritional holes is a smart way to round out overall health goals.