Key takeaways:
Several different vitamins and mineral deficiencies can cause hair loss. Examples include vitamin D, vitamin B, iron, and zinc deficiencies.
If your hair loss is due to vitamin deficiency, supplements may help restore hair growth.
When taking a supplement for hair loss, it’s important to stick to the recommended amount. Taking too much can sometimes cause harmful side effects and even worsen hair loss.
Losing your hair is a common — and stressful — experience. There are many supplements out there that claim to restore hair strength and growth. But it can be confusing to know which ones to take, or if they actually work. And the research around supplements and hair growth is often conflicting.
Here, we dive deeper into the minerals and vitamin deficiencies that cause hair loss, how to know if you have one of these deficiencies, and whether you should consider a supplement.
1. Vitamin D
Vitamin D plays a lot of roles in the body. It helps bone growth, supports muscle and nerve function, and strengthens your immune system.
Search and compare options
Vitamin D and hair loss
When vitamin D binds to its receptor in the body, it stimulates hair growth. In fact, when people have a genetic mutation in this vitamin D receptor, they have less body hair. And they may not have any hair on their scalp or body.
When people have androgenic alopecia — sometimes called male pattern baldness — one study found that the severity of hair loss was worse if they had lower levels of vitamin D. The findings also suggested that having a vitamin D deficiency led to getting this type of alopecia sooner.
A separate study showed similar results in people with alopecia areata, another condition that causes hair loss. Their findings suggested that vitamin D deficiency may both cause and/or worsen hair loss in people with alopecia areata.
But not all the research agrees. A review of 14 studies found that vitamin D levels were lower in people with alopecia — but their vitamin D level didn’t correlate with the severity of hair loss. And another study found no relationship at all between vitamin D level and the development or severity of alopecia.
So, the current research is inconclusive on whether vitamin D supplements make a big difference in preventing hair loss. But, if you’re experiencing hair loss, measuring your vitamin D level may still be useful to determine if supplementation may help.
Other symptoms
Other symptoms of vitamin D deficiency include:
Muscle aches
Bone pain
Weakness and fatigue
Depressed mood
Slow wound healing
Changes in memory or concentration
Common causes of hair loss: Learn about the most common reasons people experience hair loss, including stress, hormone changes, and certain medications.
Is it normal to lose hair in the shower? Yes, but certain amounts of hair loss in the shower may point to a bigger problem. A dermatologist explains how to tell the difference.
Hair-loss treatments: Learn about the different treatment options for hair loss, so you can choose the best one for you.
In general, it takes several months of low vitamin D to experience symptoms.
Risk factors for deficiency
Most people get enough vitamin D from sun exposure and eating foods high in vitamin D.
You’re more likely to have low levels of vitamin D if you:
Spend little to no time in the sun
Have darker skin
Have conditions that decrease the absorption of vitamin D (such as inflammatory bowel disease)
Are older (since your body makes less vitamin D as you age)
Have had gastric bypass surgery
Have a larger body (since fat accumulation can affect vitamin D levels)
Read more like this
Explore these related articles, suggested for readers like you.
How much vitamin D do you need a day?
The recommended daily allowance (RDA) of vitamin D for adults ages 19 to 71 years old is 600 IU.
Here are ways you can boost your vitamin D levels:
Spend time in the sun. Skin makes vitamin D when it’s exposed to sunlight. But still be sure to wear sunscreen with SPF 30 or higher. Sunscreen doesn’t have a significant impact on vitamin D production.
Drink beverages with vitamin D added. Examples include fortified milk (cow, almond, oat, and soy), as well as orange juice.
Eat foods rich in vitamin D. These include foods like fatty fish, egg yolks, and mushrooms.
You can also ask your primary care provider for a blood test to check your level. If it’s low, they may recommend a supplement.
2. Vitamin B2 (riboflavin)
Vitamin B2, also known as riboflavin, helps your body turn food into energy. It also helps your hair and skin cells grow.
Riboflavin and hair loss
Riboflavin deficiency is uncommon in the U.S. But low levels may lead to hair loss. Further research on riboflavin and hair loss is fairly limited. So, it’s unclear if supplements would help restore hair growth.
Other symptoms
Other symptoms of riboflavin deficiency include:
Swollen or cracked lips
Fatigue
Feeling depressed
Sore throat
Blurry vision
Risk factors for deficiency
You’re at higher risk of riboflavin deficiency if you:
Don’t eat dairy or eggs
Follow a vegan diet
Are nursing
Are born with a rare condition (called riboflavin transporter deficiency) that prevents the body from absorbing riboflavin
How much riboflavin do you need a day?
For riboflavin, the RDA is:
1.1 mg for women
1.3 mg for men
3. Vitamin B3 (niacin)
Vitamin B3, also called niacin, is another B vitamin that’s important for metabolism. It supports your brain, gut, and immune system health.
Niacin and hair loss
Having low levels of niacin is rare for people in the U.S. But if you don’t get enough, you may develop a condition known as pellagra, which can cause hair loss.
Other symptoms
If you’re deficient in niacin, you may experience:
Abnormal tanning when exposed to the sun (Your skin can turn a dark red or brown.)
A rough feel to your skin
Bright red tongue
Gastrointestinal symptoms (vomiting, constipation, diarrhea)
Headache
Fatigue
Trouble remembering things
Risk factors for deficiency
You may be more likely to have low levels of niacin if your diet is low in iron, riboflavin, or pyridoxine (vitamin B6). Your body needs all three to make niacin.
Other common conditions that increase the risk of niacin deficiency are:
HIV
Liver cirrhosis
Alcohol use disorder
Anorexia
How much niacin do you need a day?
For niacin, the RDA is:
14 mg for women
16 mg for men
The upper daily limit of niacin is 35 mg. Too much niacin can be toxic and lead to:
Decreased blood pressure
Increased blood sugar
Red, burning, itchy skin
Increased bruising
Headaches
Blurry vision
Dizziness
Fatigue
Liver problems
4. Vitamin B7 (biotin)
Vitamin B7, often referred to as biotin, helps your body turn food into energy. It also supports skin and hair health.
Biotin and hair loss
There’s a lot of information online about biotin supplements for hair growth. But no large studies explore if this will help for most people. Most research suggests that unless you have a known biotin deficiency, biotin supplements are unlikely to help with hair growth.
Other symptoms
If you have low levels of biotin, you may develop:
A scaly, red rash around the mouth
Nausea and vomiting
A tingling feeling in your arms and legs
Red, itchy eyes
Risk factors for deficiency
If you eat a balanced diet, it’s very unlikely you’ll have low levels of biotin. Almost everyone in the U.S. gets enough biotin through the foods they eat.
Causes of biotin deficiency include:
Rare genetic conditions
Parenteral nutrition (a type of nutrition that goes through an IV)
Long-term use of certain seizure medications or antibiotics
Conditions that decrease your biotin levels include:
Alcohol use disorder
Pregnancy
Nursing
How much biotin do you need in a day?
For biotin, the RDA is 2.4 mcg for adults.
If you decide to take biotin supplements, be sure to tell your primary care provider. Biotin supplementation can interfere with tests that look for thyroid and heart problems, as well as blood tests used to confirm pregnancy.
5. Vitamin A
Vitamin A is an antioxidant that plays a key role in several body systems, like your vision, immune system, and skin.
Vitamin A and hair loss
For most people, any hair loss is unlikely due to their vitamin A levels. Having a vitamin A deficiency is rare. But, in those rare cases, if you do have low levels of vitamin A, it can cause your hair to become brittle and weak. This makes it more likely to fall out.
Other symptoms
Other symptoms of vitamin A deficiency include:
Difficulty seeing in the dark
Frequent lung infections (pneumonia)
Frequent urinary tract infections (UTIs)
Fatigue
Digestive problems (like diarrhea)
Small, rough bumps on your skin (most often on the shoulders or butt)
Risk factors for deficiency
If you have a condition that interferes with the absorption of vitamin A, you may be at higher risk of a vitamin A deficiency. This includes:
Crohn’s disease
Cystic fibrosis
Ulcerative colitis
Celiac disease
Vitamin A deficiency is rare in people who don’t have any of the above conditions and consume a balanced diet.
How much vitamin A do you need a day?
The RDA of vitamin A is:
700 mcg of retinol activity equivalents (RAE) for women
900 mcg RAE for men
There are two main sources of vitamin A:
Preformed (active) vitamin A: This form of vitamin A is immediately available to the body. It’s found in animal products, like dairy, eggs, fish, and organ meat, like liver. In dietary supplements, you may see preformed vitamin A listed as retinyl palmitate or retinyl acetate.
Provitamin A carotenoids: Your body turns these compounds into active vitamin A. They’re found in plant-based products, like fruits and vegetables. There are different types of carotenoids, depending on the food you eat or supplement you take. The most common carotenoid found in supplements is beta-carotene.
Some supplements contain only preformed vitamin A. Others contain only provitamin A carotenoids. And some contain both.
The daily upper limit of preformed vitamin A is 3,000 mcg. This includes the amount of preformed vitamin A you’re getting from any source — whether it’s food or supplements. But you’re unlikely to get too much preformed vitamin A through diet alone. This usually only happens with supplements.
Taking too much preformed vitamin A can be harmful and may lead to:
Headaches
Blurry vision
Dizziness
Muscle aches
Nausea
There’s no limit to the amount of provitamin A carotenoids you can have in a day. But you may see some changes if you do consume a high amount. For example, if you eat a lot of carrots, your skin may turn an orange color. But this isn’t dangerous (and goes away after you eat fewer carrots).
6. Vitamin E
Vitamin E is an antioxidant that helps support your immune system and nerve function. And it even helps prevent abnormal blood clotting.
Vitamin E and hair loss
The connection between vitamin E and hair loss remains controversial. One study found that in people with alopecia, vitamin E levels were more likely to be low. But another study showed no difference in vitamin E levels between people with and without alopecia. So, more research is needed here.
Other symptoms
Signs of vitamin E deficiency can be subtle. Symptoms include:
Low vision in the dark
Decreased reflexes
Muscle weakness
Loss of feeling in your arms and legs
Risk factors for deficiency
Certain conditions that affect fat absorption may lead to low vitamin E levels. This is because vitamin E requires fat to be absorbed by the body. Examples include:
Cystic fibrosis
Crohn’s disease
Rare genetic diseases, like abetalipoproteinemia
Short bowel syndrome
How much vitamin E do you need a day?
It’s recommended that adults get 15 mg of vitamin E daily. Most people who eat a balanced diet get enough vitamin E.
There are two kinds of vitamin E:
Natural vitamin E (d-alpha-tocopherol)
Synthetic vitamin E (dl-alpha-tocopherol)
Foods high in natural vitamin E include:
Nuts
Sunflower seeds
Vegetable oils
Green vegetables
Supplements can be made with natural or synthetic vitamin E. Some supplements list vitamin E in IU instead of mg. In this case, 15 mg of vitamin is equal to:
22 IU of natural vitamin E
33 IU of synthetic vitamin E
There’s no official upper limit for how much vitamin E you can take. But very high doses can increase the risk of bleeding. So, it’s suggested that adults take no more than 1,000 mg per day. This is equal to 1,100 IU per day of synthetic vitamin E or 1,500 IU of natural vitamin E.
Large amounts of vitamin E may be harmful in other ways, too. One study found that men who took 400 IU of vitamin E had an increased risk of prostate cancer.
7. Iron
Iron is a mineral that helps your body produce red blood cells. This is why people with low blood counts — called anemia — often need iron supplements.
Iron and hair loss
In general, the medical community agrees that hair loss is a known symptom of iron deficiency. But if you dive into the research a little deeper, study results don’t always find a convincing link.
Several studies have suggested that iron deficiency plays a role in hair loss. And research has suggested that people with hair loss from stress (also called telogen effluvium) are more likely to have iron deficiency. But another study found no difference in iron levels between women with hair loss and those without it.
One review found that women with alopecia were more likely to have low ferritin — a condition that’s often the first sign of iron deficiency. A different review found no relationship between iron deficiency and alopecia. And yet another study showed that iron deficiency was more common in premenopausal women who had female pattern hair loss.
So, it’s still very unclear how iron deficiency contributes to hair loss.
Other symptoms
Other symptoms of low iron levels include:
Increased fatigue
Difficulty concentrating
Trouble remembering things
Feeling very hot or very cold
Risk factors for deficiency
Risk factors for iron deficiency include:
Being a woman older than 50 years
Heavy menstruation
Pregnancy
Following a vegetarian or vegan diet (because many iron-rich foods are animal products)
Having any condition that causes ongoing blood loss (such as inflammatory bowel disease)
Having a surgery that causes you to absorb less iron (like gastric bypass surgery)
Taking medicines that increase the likelihood of bleeding (like nonsteroidal anti-inflammatory drugs, known as NSAIDs)
How much iron do you need daily?
Your daily iron needs depend on whether you eat a plant-based or animal-based diet. It also varies based on age and sex.
This is the RDA of iron for people who eat animal products:
18 mg for women ages 19 to 50 (The RDA is higher because of menstruation.)
8 mg for men ages 19 to 50
8 mg for all adults ages 51 and older
If you don’t eat animal products, then you should get twice the numbers listed above. This is because it’s harder for your body to absorb iron from plant sources. So, this is the RDA, if you follow a vegan diet:
36 mg for women ages 19 to 50
16 mg for men ages 19 to 50
16 mg for all adults ages 51 and older
It’s important to stick to the recommended amounts. In very large doses, iron can be harmful, since the body isn’t able to break it down. This can lead to iron overload, where the extra iron builds up in organs, like the heart and liver, and damages them.
The upper limit of all sources of iron is 45 mg for all adults ages 19 years and older.
8. Vitamin C
Vitamin C plays an important role in collagen production, which helps maintain healthy skin and hair. That being said, vitamin C deficiency is unlikely to cause hair loss. But we are including it on this list because other hair changes can occur with severe vitamin C deficiency.
Vitamin C and hair loss
Vitamin C deficiency can cause changes in the texture or appearance of your hair. More specifically, it can lead to twisted and coiled hair shifts, sometimes called corkscrew strands. It can also lead to split hair shafts, or dry hair. These hair symptoms are a sign of more severe vitamin C deficiency, which is less common in the U.S. than other parts of the world.
Vitamin C also plays a role in iron absorption. So, if low vitamin C intake is contributing to someone’s iron deficiency, that may also be contributing to noticeable changes in hair and hair loss.
Other symptoms
Hair symptoms are a later sign of vitamin C deficiency. The early symptoms of vitamin C deficiency can include:
Fatigue
Weakness
Irritability
Muscle aches and joint pain
Dry skin
Easy bruising
Small red-blue skin spots
Risk factors for deficiency
Risk factors for vitamin C deficiency include:
Low dietary intake: This is more common in older adults, people experiencing food scarcity, and people with substance and alcohol use disorders.
Smoking: Smoking lowers vitamin C levels, so experts recommend that people who smoke make an effort to get extra daily vitamin C each day.
Intestinal conditions: People with gastrointestinal conditions that affect absorption are at increased risk of many nutritional deficiencies, including vitamin C deficiency.
Dialysis: People with kidney disease who require dialysis are at increased risk for deficiency because the treatment removes some vitamin C from the body.
How much vitamin C do you need daily?
The recommended dietary allowance (RDA) for vitamin C depends on sex and a few other factors
Women: 75 mg a day
Pregnant women: 85 mg a day
Lactating women: 120mg a day
Men: 90mg a day
People who smoke: an additional 35mg a day
9. Zinc
Your body uses zinc to heal wounds, keep skin healthy, boost your immune system, and support your metabolism.
Zinc and hair loss
Research is mixed on the link between zinc deficiency and hair loss.
Several studies have found that people with alopecia are more likely to have low zinc levels. They also showed that supplementing with zinc improved their hair growth. But others have shown no relationship between zinc levels and the likelihood or severity of alopecia.
The research on people with other causes of hair loss is also murky. For example, one study showed that people with telogen effluvium had worse hair loss if their zinc was low. And another study found no difference in zinc levels between people with the condition and those without it.
Other symptoms
Symptoms of zinc deficiency include:
Loss of smell
Loss of taste
Poor wound healing
Problems thinking clearly
Trouble remembering things
How much zinc do you need daily?
If you’re eating a well-balanced diet, you’re probably getting enough zinc. Adults need 11 mg of zinc daily.
You may need zinc supplements if you:
Have a history of stomach or weight-loss surgery
Have conditions that decrease zinc absorption (like Crohn’s disease or ulcerative colitis)
Don’t eat meat (since this is a good source of zinc)
Frequently drink alcohol (since alcohol decreases zinc absorption)
Are pregnant or nursing (to support the growth of the baby)
If you’re curious whether you have zinc deficiency, talk with your primary care provider about checking your level with a blood test.
If you need to supplement zinc, avoid taking more than 40 mg daily, which is the upper limit. Too much zinc — even in the short-term — can cause:
Stomach upset (nausea, vomiting)
Decreased appetite
Headaches
Dizziness
Can taking too many vitamins cause hair loss?
If you take too much of certain vitamins and minerals, it can lead to hair loss. These vitamins include:
Vitamin A
Vitamin E
Selenium
Always be mindful of how many supplements you’re taking. Be sure you’re meeting daily allowances and not going above the recommended upper limit.
Frequently asked questions
Changes in hormone levels — especially the changes that happen around menopause — can lead to hair loss in women. This can be due to increases in some hormones, and decreases in others. These hormone changes can cause hair loss:
Increased androgens, such as testosterone and dihydrotestosterone (DHT)
Decreased estrogen, since some estrogen protects against hair loss
Some of the best foods for healthy hair include:
Eggs
Avocado
Yogurt
Fatty fish
Nuts
Sweet potatoes
Oysters
Spinach
Berries
Soybeans
Hair loss can be a symptom of vitamin A deficiency. In people with low vitamin A, restoring their vitamin A to normal levels may help reverse this symptom and promote hair growth. But it’s important not to take vitamin A supplements for hair loss if you don’t need it. High doses of vitamin A can lead to hair loss.
Changes in hormone levels — especially the changes that happen around menopause — can lead to hair loss in women. This can be due to increases in some hormones, and decreases in others. These hormone changes can cause hair loss:
Increased androgens, such as testosterone and dihydrotestosterone (DHT)
Decreased estrogen, since some estrogen protects against hair loss
Some of the best foods for healthy hair include:
Eggs
Avocado
Yogurt
Fatty fish
Nuts
Sweet potatoes
Oysters
Spinach
Berries
Soybeans
Hair loss can be a symptom of vitamin A deficiency. In people with low vitamin A, restoring their vitamin A to normal levels may help reverse this symptom and promote hair growth. But it’s important not to take vitamin A supplements for hair loss if you don’t need it. High doses of vitamin A can lead to hair loss.
The bottom line
If you’re eating a balanced diet, it’s unlikely that you’ll develop a vitamin or mineral deficiency. But, if you notice that your hair is thinning or shedding, it’s worth considering the possibility of a nutritional deficiency. The first step is to discuss your symptoms with your primary care provider. Many of these vitamins and minerals can be checked with a blood test. This is the best way to know if you should consider supplements, and if these supplements will help restore hair growth.
Why trust our experts?
References
Almohanna, H. M., et al. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy.
Bistas, K. G., et al. (2023). Biotin. StatPearls.
Cervantes, A., et al. (2023). Biotin Deficiency. StatPearls.
Gowda, D., et al. (2017). Prevalence of nutritional deficiencies in hair loss among Indian participants: Results of a cross-sectional study. International Journal of Trichology.
Guo, E. L., et al. (2017). Diet and hair loss: Effects of nutrient deficiency and supplement use. Dermatology Practical and Conceptual.
Hodge, C., et al. (2023). Vitamin A deficiency. StatPearls.
Kemnic, T. R., et al. (2023). Vitamin E deficiency. StatPearls.
Kil, M. S., et al. (2013). Analysis of serum zinc and copper concentrations in hair loss. Annals of Dermatology.
Klein, E.A., et al. (2011). Vitamin E and the risk of prostate cancer: The selenium and vitamin E cancer prevention trial (SELECT). JAMA.
Lee, S., et al. (2018). Increased prevalence of vitamin D deficiency in patients with alopecia areata: A systematic review and meta-analysis. Journal of the European Academy of Dermatology and Venereology.
Mahabadi, N., et al. (2023). Riboflavin deficiency. StatPearls.
Maxfield, L., et al. (2023). Vitamin C deficiency. StatPearls.
Natarelli, N., et al. (2023). Integrative and mechanistic approach to the hair growth cycle and hair loss. Journal of Clinical Medicine.
National Heart, Lung and Blood Institute. (2022). Iron-deficiency anemia. National Institutes of Health.
National Institutes of Health. (2025). Vitamin A and carotenoids.
Naziroglu, M., et al. (2000). Antioxidants and lipid peroxidation status in the blood of patients with alopecia. Cell Biochemistry & Function.
Office of Dietary Supplements. (2021). Biotin. National Institutes of Health.
Office of Dietary Supplements. (2021). Niacin. National Institutes of Health.
Office of Dietary Supplements. (2021). Vitamin E. National Institutes of Health.
Office of Dietary Supplements. (2022). Riboflavin. National Institutes of Health.
Office of Dietary Supplements. (2023). Iron. National Institutes of Health.
Olsen, E. A., et al. (2010). Iron deficiency in female pattern hair loss, chronic telogen effluvium, and control groups. Journal of the American Academy of Dermatology.
Park, H., et al. (2009). The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Annals of Dermatology.
Park, S. Y., et al. (2013). Iron plays a certain role in patterned hair loss. Journal of Korean Medical Science.
Ramadan, R., et al. (2012). The antioxidant role of paraoxonase 1 and vitamin E in three autoimmune diseases. Skin Pharmacology and Physiology.
Redzic, S., et al. (2023). Niacin deficiency. StatPearls.
Rehman, F., et al. (2019). Serum vitamin D levels and alopecia areata - A hospital based case-control study from North-India. International Journal of Trichology.
Saini, K., et al. (2021). Role of vitamin D in hair loss: A short review. Journal of Cosmetic Dermatology.
Sanke, S., et al. (2020). Study of serum vitamin D levels in men with premature androgenetic alopecia. International Journal of Dermatology.
Shrivastava, S. B. (2009). Diffuse hair loss in an adult female: Approach to diagnosis and management. Indian Journal of Dermatology, Venerology and Leprology.
Thompson, J. M., et al. (2016). Estimated serum vitamin D status, vitamin D intake, and risk of incident alopecia areata among U.S. women. Archives of Dermatological Research.
Thompson, J. M., et al. (2017). The role of micronutrients in alopecia areata: A review. American Journal of Clinical Dermatology.
Treister-Goltzman, Y., et al. (2021). Iron deficiency and nonscarring alopecia in women: Systematic review and meta-analysis. Skin Appendage Disorders.
Trost, L. B., et al. (2006). The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. Journal of the American Academy of Dermatology.
VanBuren, C. A., et al. (2022). Vitamin A in skin and hair: An update. Nutrients.
Yavuz, I. H., et al. (2018). Assessment of heavy metal and trace element levels in patients with telogen effluvium. Indian Journal of Dermatology.
Zubair, Z., et al. (2021). Prevalence of low serum vitamin D levels in patients presenting with androgenetic alopecia: A review. Cureus.
