Vitamins for hair loss: Which ones actually work and what the evidence says

From a shampoo enriched with biotin to hair, skin and nail supplements on the pharmacy shelf – there's no shortage of products that will promise you luscious locks. And while it makes for great marketing, do they really work?

At Juniper, we prefer to focus on facts. Which is why we're bringing you the science behind various vitamins that are promised to help reduce hair thinning and improve regrowth.

We'll cover the best vitamins for your hair and why they matter, plus our tips for how to find quality supplements and other treatment avenues to consider on your hair growth journey.

What are hair loss vitamins?

Hair loss vitamins are supplements designed to give your hair the essential nutrients it needs to stay healthy [1]. They can be helpful for a range of hair concerns, from making your hair thicker to reducing shedding, encouraging new growth and stopping split ends.

Each product or brand will use different vitamins and minerals, depending on which hair concern it’s meant to be working on. Some of the most common ingredients across all hair loss supplements include: biotin, zinc and selenium.

Can vitamins really help with hair loss?

While we wish it were a firm yes, the honest answer is maybe. That’s because nutritional supplements work well for some people, but they’re not guaranteed to work for everyone.

Let’s start with the good news: there are many vitamins and minerals that have a role to play in cell growth, healthy hair and supporting your hair follicles [2][5]. That means that getting more of these nutrients has the potential to improve your hair.

But the reason we can’t say vitamin supplements work for everyone is that you have to be lacking in certain nutrients for them to have an effect.

To put this another way, if thinning hair or hair loss is directly linked to a nutrient deficiency, then hair growth supplements might help [1]. But if it’s caused by something else, then they may have no effect.

We do have good evidence that some vitamins and minerals are linked to healthy hair and even hair loss, which means these are the ones you should be focused on.

The key vitamins and minerals linked to hair loss

Research has found at least 9 vitamins and minerals that are key to your hair health. Some of these might even play a role in hair loss. Here is what you need to know.

Iron

Did you know that iron is the most common nutrient deficiency in the world? It’s particularly tricky for women as our periods mean we’re losing iron with each monthly cycle.

When it comes to hair loss, low iron has been linked to a condition called telogen effluvium (aka excessive hair shedding) [2]. Luckily, research also shows that taking iron supplements can help with hair growth [5].

Vitamin D

Vitamin D is another important nutrient that has been linked to all types of hair loss. Studies show that women experiencing hair loss often have lower vitamin D levels than those with healthy hair [2][3][5].

That doesn’t mean it’s always the main cause of hair loss, but it still could be a helpful supplement for keeping your hair healthy and growing.

Biotin (vitamin B7)

In order to grow hair, your body has to produce keratin. And in order to produce keratin, your body needs biotin [1]. It’s pretty rare to have a biotin deficiency, since it’s found in a wide range of foods. But that doesn’t make it impossible [2].

Sometimes, your body is unable to absorb biotin properly. For example, eating raw eggs can stop your body from absorbing biotin.

If you’ve recently finished a course of antibiotics or fought off a stomach bug, then your gut may not be absorbing nutrients properly, including biotin.

Vitamin B12 and folic acid

The other B vitamins that are important for hair health are B12 and folic acid. To be honest, the research results are mixed. Some studies find these vitamins super helpful for hair loss, while others show little to no effect [2][5].

Zinc

Zinc is a special nutrient because your body can only get it from food. The most common sources are fish and meat, which means if your daily diet is lacking these, you could have a zinc deficiency.

Various studies have found that zinc might be a cause of hair loss. When it is, taking supplements is likely to help support hair growth [2].

Vitamin C

The main reason that experts recommend vitamin C for hair loss is that it’s very good friends with iron. We know that having low iron can impact your hair, so making sure your body is getting enough is key.

Vitamin C can improve your iron absorption; making sure your body is able to use all the iron you’re providing it, which in turn can help with your hair health [2][5].

Vitamin A

Vitamin A is an interesting one. Unlike the other nutrients we’ve mentioned, the risk here is not low levels – but high levels. Having too much vitamin A has been linked to hair loss, so it’s important to check on this with your doctor [2][5].

Vitamin E

We have a little bit of evidence that vitamin E can help with some types of hair loss, such as alopecia areata. But there’s not enough to say it’s going to be useful for everyone [2].

One thing we can say is that vitamin E is a powerful antioxidant. This helps improve your scalp health, which is a key starting point for hair growth [5].

Selenium

Finally, we have selenium. A bit like vitamin A – there is a sweet spot to keep in mind. Very high doses of selenium can lead to symptoms like nausea, vomiting and even hair loss [2].

But we also know from research that keeping it at just the right level could support healthy hair growth. This is another good one to check with your doctor to make sure you’re sitting in the safe zone.

Nutritional deficiencies that cause hair loss

While all the vitamins and minerals we mentioned earlier have a role to play in healthy hair, some are more important than others.

For example, research tells us that having an iron deficiency can lead to dry and brittle hair that is more prone to breaking [3]. A vitamin D deficiency could mean losing hair more quickly than usual.

One study found that women experiencing hair loss were more likely to have low levels of iron, vitamin D, B12 and folate compared to a healthy control group [3].

If you’re worried that you might have a nutrient deficiency, it’s a good idea to talk with a healthcare provider like your doctor or a nutritionist. They can help you understand which nutrients are lacking and recommend the best way to increase your levels.

Should you take a hair loss supplement?

We’re going to keep this one simple: only if your doctor recommends it. We know that hair loss supplements are pretty easy to find, including on social media. But we really do recommend working with a health expert on your hair loss treatment.

First, because your body might not need the vitamins you’re taking. Certain vitamins, like A and E, can even make hair loss worse if you’re having too much [4].

Second, most supplements are unregulated, which means not every product is safe or effective. A healthcare expert can help you find the best quality products that should work.

Finally, it takes time for supplements to do their job. Most people see noticeable results in 1-3 months, though if you have a severe deficiency, it can take up to a year [1]. A health expert can help set your expectations, keep track of progress and find a new treatment option if supplements don’t work [1].

How to choose a hair loss supplement in the UK

From tablets to powders, gummies and sprays – there’s no shortage of supplements out there. So, how do you find a good one? Here are some general tips to help you get started. For personalised advice, speak with your doctor.

What to look for on the label

Beyond the marketing claims on the front of the pack, the product label is a good place to check when comparing different hair supplements. Here are 4 things worth checking [9][10]:

• Active ingredients: This tells you which vitamins and minerals are in the supplement, as well as how much of each.
• Expiry date: This tells you how long the product will last.
• Avoid ‘proprietary blends’: These might sound fancy, but they’re often lower quality and contain more fillers than active ingredients.
• Third-party testing: This means the supplement has been independently tested and its quality is verified. If it’s not on the label, you can also check the manufacturer’s website for more details.

Recommended daily amounts

Every vitamin and mineral has a recommended daily amount that is considered safe. We can’t list them all here, but we can offer some guidance on how to make sure you’re staying in the right zone. 

First, follow the directions and dose that are listed on the product. Taking more doesn’t mean it will work faster, and it could mean you’ll have too much of a certain nutrient [9].

Second, ask a qualified health professional – like your doctor or nutritionist. They can offer personalised advice on how much of a supplement is right for you [10].

When supplements can do more harm than good

A surprisingly common mistake when it comes to supplements is doubling up on vitamins and minerals [9]. For example, if you take a daily multivitamin and a hair loss vitamin, you could be having the same ingredients twice. So, make sure to check what’s in all the supplements you take, or better yet, ask your doctor for advice.

Another common mistake is buying supplements from unverified providers, especially online [9]. The key here is unverified. If it’s a brand you know and trust or one recommended by a health expert, then it’s likely to be safe.

Foods that support healthy hair growth

While supplements can be useful for people with nutrient deficiencies, the best way to get your daily fill of vitamins and minerals is from a balanced diet. Lots of the nutrients you need are readily available from your favourite foods, such as [2][8]: 

• Vitamin C helps stimulate hair growth. It’s found in many fruits and vegetables such as kiwi, citrus fruits, potatoes, tomatoes and green peppers.
• Omega-3 fatty acids help support scalp health and can be found in fatty fish like salmon or mackerel, walnuts and flaxseeds.
• Protein is essential for keratin, the building block of every hair strand. Great sources of protein include eggs, dairy, tofu, fish, meat and nuts.
• Biotin-rich foods include nuts, legumes, whole grains and eggs.
• High-iron foods include lentils, red meat and spinach.
• Good sources of zinc include beef, chicken, seafood, nuts and fortified cereals.

Other causes of hair loss to be aware of

There’s no denying that vitamins and minerals are important for healthy hair, but they’re not always the direct cause of hair loss. Other causes of hair loss might include [7][11]:

• Genetic or hormonal conditions, such as female pattern hair loss
• Stress
• Illness
• Weight loss

If there’s one thing we want you to know, it’s that hair loss is normal as you grow older and there are lots of treatment options available – depending on the cause.

For example, women in the Juniper Programme also have access to our Hair Renewal Treatment, which can help promote healthy regrowth and reduce thinning. Our treatment options are designed to target weight- and hormone-driven hair loss.

Your clinician will personalise the best treatment for you based on your health history and what’s causing your hair loss.

Proven hair loss treatments beyond vitamins

There are lots of hair loss treatment options that you might like to consider alongside or instead of supplements. Some of the most common ones include [4][11]:

• Topical and oral medications, such as minoxidil or finasteride
• Low-level light therapy
• Microneedling
• Surgical treatments, such as a hair transplant

Most of these will require either a prescription or a referral to access, so the best starting point is a chat with your doctor.

How to prevent further hair loss

Not all hair loss can be reversed, but most of the time it can be slowed down or even prevented. Taking good care of your hair is a good option to prevent hair loss. Here are some simple tips [6]:

• Avoid tight hairstyles such as a ponytail, bun, cornrows or braids
• Skip the hairbrush on wet hair – instead, use your fingers or a wide-tooth comb, which are gentler options that can help reduce breakage
• Choose a gentle, fragrance-free shampoo and always follow up with conditioner to protect the hair shaft
• Try to limit heat styling, like straightening or curling, to only special occasions
• Use the lowest heat setting on your hair dryer or let your hair dry naturally, wrapped in a towel

When to see your GP about hair loss

We know a lot of people book a visit to their doctor after they’ve already tried a few remedies, including supplements. We actually recommend flipping the script and seeing your doctor first.

This is because they can help you understand the true reason for your hair loss. If it’s not related to a vitamin deficiency, then it’s unlikely that supplements will work.

There are also a lot of emotions that can come with a health concern like hair loss. Beyond treatment for the hair loss itself, your doctor can also help you access other types of support – such as counselling, support groups or online forums [7].

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