9 out of 10 people are unaware of this crucial link between vitamins and hair loss

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Hair loss and premature whitening are common concerns, which can have a significant psychological impact. Many food supplements promise to promote hair regrowth and health, but which ones are actually scientifically proven to be effective? A vast review of studies published in 2019 takes stock.

B vitamins, allies for hair growth

Among the B vitamins, biotin (vitamin B7) is often highlighted for its role in hair health. However, evidence of its effectiveness remains limited. The authors note that only isolated cases of improvement have been reported in children with biotin deficiency.

In contrast, a clearer link has been established between levels of vitamin B12 and folate (vitamin B9) and hair regrowth. Several studies suggest that a deficiency in these vitamins could worsen hair loss, particularly in the case of alopecia areata.

Vitamin B12 plays an essential role in DNA synthesis and cell division, two key processes for hair renewal. A deficiency can therefore slow down hair growth. Likewise, folate is necessary for the production of methionine, an amino acid which is involved in the structure of keratin, the main protein of hair.

Iron and zinc, essential minerals

Iron is a key nutrient for hair growth and life cycle. Women are particularly affected by iron deficiency, which is common in alopecia areata and telogen effluvium. Low serum ferritin, reflecting the body’s iron stores, is associated with greater hair loss.

Likewise, several studies show that zinc levels are often decreased in people with alopecia areata. Clinical trials on zinc supplementation show encouraging results in slowing hair loss and stimulating regrowth.

Zinc acts as an antioxidant and regulates the production of DHT, a hormone involved in the miniaturization of the hair follicle characteristic of androgenetic alopecia. It is also necessary for the synthesis of hair proteins and the division of hair bulb cells.

Vitamin D, a promising avenue

The vitamin D seems to play an important role in the hair cycle. In fact, studies show a clear association between vitamin D deficiency and alopecia areata. In deficient patients, supplementation can significantly improve regrowth.

Beneficial effects are also suggested in androgenetic alopecia and telogen effluvium, although more research is still needed to confirm the link. Screening for vitamin D deficiency is in any case recommended in the event of hair loss.

Vitamin D could act by modulating inflammation and immunity in the scalp, two factors notably involved in alopecia areata. It also regulates the life cycle of the hair follicle and stimulates the differentiation of keratinocytes, the cells producing hair keratin.

Omega-3, antioxidants: other nutrients of interest

Among other avenues explored, omega-3 fatty acids, particularly DHA and EPA, could help preserve hair density. They work by regulating inflammation and protecting hair follicles from oxidative stress. Some studies show improvement in growth with supplementation, but the data remains limited.

Likewise, certain antioxidants such as vitamins C and E or coenzyme Q10 are sometimes offered as a supplement, for their protective properties of follicles. Here again, if beneficial effects are suggested by preliminary studies, more clinical research is needed to validate their value in the treatment of hair loss.

This review of studies highlights the role of several vitamins and minerals in hair growth and health. Biotin, iron, zinc, vitamins B9, B12 and D can help reduce hair loss and promote regrowth, particularly in cases of deficiency. But other highly publicized nutrients, such as vitamins A and E or selenium, do not present any proven benefits to date.

NutrientProven effectivenessHair types affectedMechanisms of actionBiotin (B7)LowBrittle/thin hairKeratin synthesisFolate (B9) and vitamin B12ModerateAlopecia areata, telogen effluviumDNA synthesis, cell division, methionine productionIronStrongAlopecia areata, telogen effluviumHair growth and cycle, hair protein synthesisZ incModerate to forteAlopecia areata, androgenetic alopeciaAntioxidant, regulation of DHT, protein synthesisVitamin DForteAlopecia areata, androgenetic alopeciaModulation of inflammation and immunity, regulation of the hair cycle

Before supplementing, it is essential to consult a doctor or dermatologist to identify possible deficiencies and choose the supplements best suited to your situation. Blood tests may be needed to assess your vitamin and mineral levels.

Don’t forget either that a balanced and varied diet remains the best way to meet your daily nutritional needs! Choose food sources rich in iron (meat, fish, legumes), zinc (oysters, shellfish, dairy products), B vitamins (whole grains, green vegetables) and vitamin D (oily fish, egg yolks, foods enriched).

In the event of a proven deficiency, supplementation can represent an effective additional treatment, to be integrated into a global approach to hair health.