Several studies have found links between vitamin deficiency and hair loss & breakage. If your diet lacks several essential vitamins, your hair could thin, become weaker, or split apart at the ends.
Luckily, hair loss because of vitamin deficiency is temporary and can be easily reversed by consuming more of the vitamins needed for hair growth.
In this post, you will find a guide on “What Vitamin Deficiency Causes Hair Loss And Breakage” so you can prevent hair loss because of vitamin deficiencies. Also, you will find vitamin sources that will help you create the right diet plan.
What Vitamin Deficiency Causes Hair Loss And Breakage? Find Out Below
Probably, you’ve heard that taking vitamin A is right for your eyes as the nutrient improves your eyesight and prevents several eye diseases.
But vitamin A can do much more. Vitamin A deficiency has been linked to several conditions like acne, joint pain, pale and dull skin, and hair loss, which makes getting enough of it very important.
However, consuming too much vitamin, A could also trigger hair loss. The best way to get all the hair growth benefits is to find the sweet spot between consuming too much and taking too little.
Fortunately, you can follow the recommended dietary allowance of vitamin A which is just in between. For men, the recommended dietary allowance is 900 micrograms per day; for women, it is 700 mcg per day.
Vitamin A promotes hair growth by repairing damage to your hair. It also promotes the production of scalp oil, which keeps your scalp free of irritation.
Sources of Vitamin A
- Cod liver oil
- Fruits, including mangos, apricots, and cantaloupe
- Fortified breakfast cereals
- Fortified skim milk
- Red bell peppers
- Sweet potatoes
- Orange and yellow vegetables (like carrots, broccoli, and squash)
Vitamin B12 is another vitamin that could cause hair loss. The vitamin is essential for many body functions, including red blood cell formation, anemia prevention, promoting bone health, and promoting healthy hair growth.
Lack of vitamin B12 could lead to premature hair loss and several other conditions like poor memory, ulcers, and anemia.
By improving your intake of vitamin B12, you can reverse hair loss because of vitamin B12 deficiency. Luckily, you can get the needed amount of vitamin B12 by consuming the following foods.
- Beef, liver, and chicken
- Fortified breakfast cereal
Vitamin C is mostly known for its effect on the immune system. This vitamin could help strengthen the immune system and reduce your susceptibility to infection.
But vitamin C also affects hair health too. It is one of the main vitamins that directly impacts how thick, strong, and healthy your hair would be.
The effect of vitamin C is because of the role it plays in collagen synthesis. Collagen is the most abundant protein in the body, and proteins are essential parts of your hair.
If your body lacks the right amount of collagen, your hair will become weak and brittle. If this goes uncorrected, you might experience hair loss.
Sources of Vitamin C
- Citrus fruits such as Orange, Guava, and Grapefruit
- Other Fruits like Mango, Papaya, and Pineapple
- Berries such as Strawberries, Blueberries, Raspberries, and Cranberries
- Vegetables such as Cauliflower, Broccoli, Brussels sprout and Capsicums
Vitamin D deficiency leads to many health problems, and one of them if hair shedding and temporary hair loss.
Though consuming low amounts of vitamin D won’t make you lose hair directly, but it could trigger a stress-related condition called telogen effluvium.
This condition causes severe hair loss, and you could lose as much as 70% of the hair on your scalp in two months.
Unlike other vitamins, you wouldn’t need to consume several foods before you can get the amount of vitamin D your body needs. All you have to do is stand out in the sun more often.
If you’re one of those people who shy away from sunlight to prevent skin problems due to the exposure of UV radiation, then you will have to opt for Vitamin D supplements and foods as your source of Vitamin D.
Sources of Vitamin D
- Fatty fish, like mackerel, tuna, and salmon
- Herring and sardines
- Fortified foods like some dairy products, soy milk, orange juice, and cereals
- Beef liver.
- Egg yolks
- Cod Liver Oil
Unlike other vitamins we have listed, Vitamin E directly affects hair growth, and consuming the right amount could help boost your hairline and promote the growth of thick, strong, and healthy hair.
Several studies have shown that consuming more vitamin E could increase hair growth and building and repairing body tissue. Its effect on hair and skin is one reason it is widely used in homemade topical hair products.
You can improve your vitamin E intake by consuming food rich in vitamin E or taking Vitamin E supplements
Sources of Vitamin E
- Nuts, such as peanuts, almonds, and hazelnuts
- Vegetable oils, such as wheat germ, safflower, sunflower, corn and soybean oils
Biotin is another essential vitamin that plays a major in promoting healthy hair growth. It has been shown to increase hair growth in people with thinning hair.
While consuming the right amount of biotin could improve your hair, taking too little of it could lead to hair loss, especially in females.
Fortunately, biotin is abundant in many foods that you probably consume, and you can easily increase your intake by consuming more of these foods.
Sources of Biotin
- Egg yolk
- Nuts and seeds
- Sweet potato.
As you can see, many vitamins are directly related to hair loss and breakage. The best way to increase your consumption of these beneficial vitamins is always to eat a balanced diet. However, watch your intake to avoid consuming the vitamins in excess.