The Best Vitamins and Supplements for Hair

Vitamins, Supplements, and Women’s Hair Loss

Estimates have the global supplement industry at $50 billion dollars, and vitamins are the biggest player in the bucket. Options are plentiful and marketed to a broad array of niches. Skin vitamins. Nail vitamins. Eye vitamins. With all the options, what should you look for in vitamins and supplements for your hair care needs?

To begin, no supplements or vitamins are approved for hair loss or hair growth. However, there is a growing body of research around vitamins and supplements with intriguing results when it comes to hair loss. It might still be yet to come which are the best vitamins and supplements to prevent hair loss. Here’s what we know so far.

Vitamins and Hair Loss

Vitamins are organic molecules essential for proper metabolic function. We need vitamins to survive. Hair is a highly metabolic organ—it grows faster than any other organ and there are 100,000 follicles on an average scalp. Given these demands, it is imperative that the necessary building blocks are in place. Vitamins are one of those building blocks.

Some vitamins are capable of being produced by the human body while most vitamins, essential vitamins, can only be obtained through diet. While hair and skin changes are common in vitamin deficiencies, vitamin deficiencies themselves have become less prevalent. Traditional vitamin formulations for hair loss were crafted from the vitamins that those with hair loss tended to be deficient in. Recently, more rigorous studies are being performed to scientifically validate whether they are efficacious in non-vitamin deficient individuals.

Vitamin A

Vitamin A is the name of a group of fat-soluble retinoids, primarily retinol and retinyl esters. It is involved in many functions including cellular communication, growth and development, and reproduction. In the scalp, it is involved in the production of sebum. Sebum, your scalp’s natural oil, maintains the moisture of the scalp and keeps hair looking healthy. While anecdotal evidence suggests some benefit to the perceived quality of hair with use, great care should be taken as over-supplementation may lead to hair loss.

Vitamin B

The vitamin B complex includes eight water-soluble vitamin substances: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate, and vitamin B12. All are said to aid in cell metabolism of some sort. Further, biotin contributes to the production of keratin which makes up 95% of hair.

There exists observational evidence and case reports demonstrating efficacy in slowing hair loss. However, to date studies have been non-conclusive in individuals without vitamin B deficiencies.

Vitamin C (Ascorbic acid)

Ascorbic acid is a water-soluble vitamin which is a potent antioxidant. Vitamin C is also necessary in collagen synthesis. It is thought to facilitate hair health through multiple mechanisms:

• As a powerful antioxidant, it can reduce oxidative species on the scalp, thereby decreasing inflammation. Inflammation plays a significant role in premature hair loss. Vitamin C also facilitates the absorption of iron. This function makes it crucial for patients with hair loss from iron deficiency.
• Lastly, while rare, vitamin C deficiency leads to structural hair abnormalities.

While there are plenty of theoretical reasons why vitamin C may facilitate hair health and anecdotal evidence to support it, larger scale studies need to be performed to evaluate efficacy in hair loss for individuals who are not vitamin C deficient.

Vitamin D

Vitamin D is a fat-soluble vitamin that modulates growth and differentiation of keratinocytes. Individuals suffering from vitamin D deficiency may develop associated hair loss.

Further, studies have shown a relationship between alopecia areata and low vitamin D levels. Alopecia areata is an autoimmune condition affecting the hair follicles. These findings have sparked further research investigating the relationship of vitamin D deficiency and alopecia areata.

Vitamin E

Vitamin E is a fat-soluble vitamin involved in the oxidant/antioxidant balance. It helps protect against free radical damage. Several studies have implicated oxidant/antioxidant imbalance in patients with alopecia areata. Further studies are necessary to confirm the effect.

Selenium

Selenium is a mineral that plays a role in hair production. A deficiency in selenium may lead to hair loss. One of selenium’s most important functions is the processing of protein. Hair is primarily made up of protein, hence its importance.

Iron

The most common nutritional deficiency in the world is iron deficiency. Hair loss is a common finding in patients with iron deficiency. Heavy menstruation is the most common cause of iron deficiency. As such, supplementation is particularly important in premenopausal women.

The data speaking to the efficacy in management of hair loss has been inconsistent. Further studies should be performed to evaluate efficacy of supplementation, particularly as it applies to non-iron deficient individuals. In individuals with iron deficiency, supplementation and further work up are recommended.

Supplements

Saw Palmetto

Also called serenoa repens, saw palmetto is a palm-like shrub that is naturally occurring in Florida. Saw palmetto inhibits 5 alpha-reductase thereby reducing levels of dihydrotestosterone (DHT). Reducing levels of dihydrotestosterone in turn, slows hair loss. 

A review of multiple studies published in the Journal of Clinical and Aesthetic Dermatology in 2017 concluded that saw palmetto may be a useful natural alternative for the treatment of androgenic alopecia in men and women. 

It is estimated that 2.5 million US adults utilize this product regularly. There have been multiple studies demonstrating the efficacy of saw palmetto relative to control groups in promoting hair growth. 

It is important to consult a physician if you are pregnant or breastfeeding prior to taking this supplement or any supplement that works on reduction of dihydrotestosterone. Read more on saw palmetto.

Nettle Extract

Nettle is a strong antioxidant and has antimicrobial properties. Indirect evidence suggests nettle may work through inhibition of 5 alpha-reductase. In a study in the Journal of Dermatological Treatment, six months of scalp treatment with nettle extract led to significant improvement in hair growth compared to control groups.

Horsetail Extract

This non-flowering weed belongs to a prehistoric plant family that is speculated to possess antioxidant and anti-inflammatory effects. It is believed to facilitate hair health through its antioxidant effects, silica content, and by improving circulation.

Pumpkin Seed Extract

Pumpkin seed extract is a natural remedy known for high levels of antioxidants and essential fatty acids. Works by inhibiting 5 alpha-reductase. A randomized double-blind study demonstrated a 40% increase in hair count at 24 weeks in a group treated with pumpkin seed extract vs control, a statistically significant finding.

Kelp Powder

Kelp powder is shown to have significant 5 alpha-reductase activity, working through a decrease in dihydrotestosterone. It also promoted growth factor release and decreased inflammation in a 2012 study. All leading to observational studies demonstrating promise in hair growth.

Pygeum Bark Powder

Pygeum is an herb extracted from the bark of the African Plum Tree. It has been used for years in ancient African medicine to treat benign prostatic hypertrophy. Pygeum is noted to be a 5 alpha-reductase inhibitor. As such pygeum decreases the amount of DHT in the body, thereby reducing hair loss.

Sage

Sage is a member of the genus salvia deriving from the latin, salvare, which means to heal. There are over 900 shrubs in the salvia genus, all belonging to the mint family. The various shrubs have unique tastes, aromas and medicinal properties. Shown to modulate DHT levels and improve scalp circulation. Read more on sage.

Moringa

The moringa plant has been a medicinal option for centuries, across the world, because of its anti-inflammatory, antispasmodic, antihypertensive, and antioxidant properties. Anecdotal evidence has suggested moringa may have a role in hair growth, further large-scale studies are needed for confirmation.

Turmeric

Turmeric appears to also be a promising supplement for healthy hair. One study showed this relative of ginger can suppress abnormal androgen receptor expression. Primary active ingredients include: curcumin, desmethoxycurcumin, bisdemethoxycurcumin, turmerones and cyclic turmerones. Read more on turmeric properties.

Black Pepper Extract

Filled with minerals, antioxidants and nutrients black pepper extract was shown to be as effective as minoxidil in the treatment of alopecia areata in a study published in the Journal of Cosmetic Dermatology, 2022.

Ashwagandha Root

Also known as Withania somnifera, the use of ashwagandha root has gained great popularity in the last 10 years.

A recent study in 2023 involving 61 participants found that the ashwagandha group demonstrated significant reduction in hair shedding at day 75. Similarly, those in the ashwagandha group had substantially enhanced density, growth and thickness compared to placebo.

Melatonin

Melatonin is a neurohormone synthesized within the body that functions in sleep modulation. It also has significant antioxidant effects which protects against rapid skin aging.

In an open label study in 2015, topical melatonin showed a 42.7% increase in hair count after 6 months compared to baseline.

In Conclusion

The vitamin and supplement industry has grown exorbitantly over the last few decades. Similarly, research in the role of organo-nutrients/phytonutrients in hair growth has also become more robust. Scientific evidence is demonstrating trends towards improved hair health with a variety of botanical extracts. Larger scale studies are still needed for confirmatory analysis, but the future of hair growth supplementation appears bright.

In choosing a product, look for an option with some of the above ingredients. Speak to a physician prior to use if you are trying to become pregnant, pregnant or breastfeeding.