Vitamin Deficiencies and Their Link to Hair Loss
Discover how vitamin deficiencies can lead to hair loss. Learn about key nutrients for hair growth, symptoms of deficiency, and tips to restore healthy hair naturally.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Mohammed Kamran MBBS, FIDM
Last updated on 3rd Aug, 2025
Introductuion
Hair loss can be distressing, affecting confidence and overall well-being. While many factors contribute to hair thinning or shedding—such as genetics, stress, and hormonal changes—vitamin deficiencies are a common yet often overlooked cause. Understanding how vitamins impact hair health can help you take proactive steps to restore and maintain strong, healthy hair.
How Do Vitamins Affect Hair Growth?
Hair growth depends on a steady supply of essential nutrients. Vitamins play a crucial role in:
Strengthening hair follicles
Promoting new hair growth
Preventing excessive shedding
Maintaining scalp health
When your body lacks certain vitamins, it prioritizes vital organs over hair growth, leading to thinning or brittle hair.
Key Vitamin Deficiencies Linked to Hair Loss
Here are the key vitamin deficiencies linked to hair loss:
1. Vitamin D
Why it matters: Vitamin D stimulates hair follicles and helps create new strands. Low levels can lead to hair thinning or patchy hair loss (alopecia areata).
Symptoms of deficiency:
Fatigue
Bone pain
Frequent illness
Slow hair regrowth
Sources:
Sunlight (10-15 minutes daily)
Fatty fish (salmon, mackerel)
Egg yolks
Fortified foods (milk, cereals)
2. Iron (Ferritin Deficiency)
Why it matters: Iron helps red blood cells carry oxygen to hair follicles. Low ferritin (stored iron) can cause excessive shedding (telogen effluvium).
Symptoms of deficiency:
Extreme tiredness
Pale skin
Brittle nails
Hair that falls out easily
Sources:
Red meat, spinach, lentils
Beans, tofu, pumpkin seeds
Pair with vitamin C (oranges, bell peppers) for better absorption
3. Vitamin B12
Why it matters: B12 supports red blood cell production and oxygen delivery to hair follicles. Deficiency can lead to hair thinning and premature graying.
Symptoms of deficiency:
Weakness
Numbness in hands/feet
Memory issues
Smooth, red tongue
Sources:
Meat, fish, dairy
Fortified cereals (for vegetarians/vegans)
Consult Top Specialists for Personalised Tips
4. Biotin (Vitamin B7)
Why it matters: Biotin strengthens keratin (hair protein). Deficiency can cause brittle hair and nails.
Symptoms of deficiency:
Hair thinning
Dry, scaly skin
Cracked corners of the mouth
Sources:
Eggs, nuts (almonds, walnuts)
Sweet potatoes, spinach
5. Zinc
Why it matters: Zinc helps repair hair tissues and supports oil glands around follicles. Deficiency can lead to hair shedding and slow regrowth.
Symptoms of deficiency:
Hair loss
Slow wound healing
Loss of appetite
Sources:
Oysters, beef, pumpkin seeds
Chickpeas, lentils
Consult Top Physicians
How to Identify a Vitamin Deficiency?
If you’re experiencing unexplained hair loss, a simple blood test can check your vitamin levels. Common tests include:
Vitamin D (25-hydroxyvitamin D)
Ferritin (iron stores)
Vitamin B12 & Folate
Zinc levels
You can book a test through Apollo 24|7 to get accurate results and personalized advice.
Tips to Improve Hair Health Naturally
Here are some tips to improve
1. Eat a Balanced Diet
Include protein-rich foods (eggs, fish, lentils) for keratin production.
Add healthy fats (avocados, nuts) for scalp hydration.
Stay hydrated, water helps transport nutrients to hair follicles.
2. Consider Supplements (If Needed)
Multivitamins with biotin, zinc, and iron (only if deficient).
Vitamin D supplements (if sunlight exposure is low).
Always consult a doctor before starting supplements.
3. Avoid Over-Styling & Harsh Treatments
Limit heat tools, tight hairstyles, and chemical treatments.
Use mild shampoos and conditioners suited for your hair type.
4. Manage Stress
Chronic stress can worsen hair loss. Try yoga, meditation, or deep breathing exercises.
When to See a Doctor?
If hair loss persists despite dietary changes, consult a healthcare provider. It could indicate:
Thyroid disorders
Hormonal imbalances (PCOS, menopause)
Autoimmune conditions
Conclusion
Hair loss due to vitamin deficiencies is often reversible with the right nutrients and care. A well-balanced diet, proper testing, and gentle hair care can make a big difference. If you suspect a deficiency, consider getting tested and seek professional guidance for the best results.
Need help? Book a consultation with a dermatologist or nutritionist on Apollo 24|7 for expert advice tailored to your needs.
Consult Top Specialists
Consult Top Specialists for Personalised Tips
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
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Bengaluru
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Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr Sravani Kuppam
General Physician/ Internal Medicine Specialist
12 Years • MBBS DNB General Medicine, CCDM (Diabetes)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Specialists
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD, DNB (General Medicine)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr Sravani Kuppam
General Physician/ Internal Medicine Specialist
12 Years • MBBS DNB General Medicine, CCDM (Diabetes)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Physicians
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD, DNB (General Medicine)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr Sravani Kuppam
General Physician/ Internal Medicine Specialist
12 Years • MBBS DNB General Medicine, CCDM (Diabetes)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
