Vitamins and micronutrients for hair
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Vitamins and Micronutrients in Hair Health and Hair Loss
Importance of Micronutrients for Hair Follicle Function
Micronutrients, including vitamins and minerals, are essential for the normal development and cycling of hair follicles. They play a key role in cellular turnover, especially in the rapidly dividing matrix cells of the hair follicle bulb. Deficiencies in these nutrients can disrupt the hair growth cycle and contribute to various forms of hair loss, such as androgenetic alopecia (AGA) and telogen effluvium (TE) 126.
Key Vitamins and Minerals Linked to Hair Loss
Vitamin D, Vitamin B12, and Iron
Low levels of vitamin D and vitamin B12, as well as low ferritin (a marker of iron stores), are commonly found in individuals experiencing hair loss, particularly in young men with AGA and TE. Testing for these deficiencies is recommended as correcting them may help improve hair loss outcomes 46. Iron and zinc are also highlighted as critical for hair growth and maintenance, with deficiencies linked to increased risk of hair loss 16.
Vitamin A
Vitamin A is necessary for healthy skin and hair, but both deficiency and excess can negatively affect hair. Its active forms, such as retinoic acid, regulate hair follicle stem cells and influence the hair cycle. Proper balance is important, as too much or too little can disrupt hair growth .
Vitamin E, Folic Acid, Selenium, and Zinc
Personalized supplementation of vitamin E and folic acid has shown positive effects on hair density and the proportion of growing (anagen) hairs in patients with early-stage AGA. Selenium and zinc are also involved, but the benefits of selenium supplementation are less clear and may not always be necessary . Zinc, in particular, is frequently mentioned as important for hair health, though evidence on its supplementation is mixed 168.
Effectiveness of Oral Supplements
Clinical studies have shown that oral supplements containing a combination of vitamins, minerals, and other nutrients (such as l-cystine and plant extracts) can significantly increase hair density and improve hair appearance in people with chronic TE and AGA. These supplements are generally well tolerated and can offer noticeable improvements within a few months .
Controversies and Limitations in Supplementation
Despite the recognized importance of micronutrients, the evidence supporting routine supplementation for hair loss is inconsistent. Some studies find no significant differences in micronutrient levels between those with hair loss and healthy controls, suggesting that suboptimal levels may be common in the general population and not always directly linked to hair loss . Additionally, supplementing without a documented deficiency may not be beneficial and could even cause harm, such as toxicity or worsening hair loss 910.
Conclusion
Vitamins and micronutrients, especially vitamin D, vitamin B12, iron, zinc, and vitamin E, play important roles in hair health and the prevention of hair loss. Deficiencies in these nutrients are common among individuals with hair loss and may represent modifiable risk factors. However, supplementation should be targeted and based on documented deficiencies, as unnecessary supplementation can lead to adverse effects. More research is needed to clarify the benefits of specific micronutrient supplementation for hair growth in people without clear deficiencies 1269.
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