10 Vitamin Deficiencies That Can Cause Hair Loss

Quick Overview: Key Nutrients Linked to Hair Loss

Which Vitamin Deficiencies Might Be Behind Your Hair Loss?

Hair needs the right fuel to grow well. When your body runs low on certain vitamins, hair may thin, weaken, or fall out more than usual.

Let’s explore the most common deficiencies linked to hair loss:

1. Vitamin D Deficiency

Vitamin D helps control the hair growth cycle, hence it can affect hair loss. Without enough, hair may shift too quickly into the shedding phase. Low vitamin D levels are frequently found in people with hair shedding problems, especially women.

Some studies suggest that low vitamin D has been linked to several types of hair loss, like alopecia areata, telogen effluvium, and androgenetic alopecia. One large review showed that people with alopecia areata were more likely to have a vitamin D deficiency than those without it.

This connection is strong, but we still don’t know if taking vitamin D can reverse hair loss. More studies are needed to prove that.

• Thinning hair
• Feeling tired often
• Low mood
• Weak bones or muscle pain

• Fatty fish like salmon, mackerel, and sardines
• Fortified foods like milk, orange juice, or cereals
• Egg yolks

2. Vitamin B12 Deficiency

Vitamin B12 helps make red blood cells. These carry oxygen to your scalp and hair follicles.
When B12 is low, your hair may not get enough nutrients to grow well.

Low B12 can lead to hair loss, especially in older adults and people who don’t eat animal products.

• Hair thinning or slow growth
• Constant tiredness
• Pale skin
• Tingling in hands or feet

• Beef, chicken, and liver
• Tuna, salmon, and other fish
• Eggs and dairy products
• Fortified plant-based milks and cereals (for vegans)

3. Biotin (Vitamin B7) Deficiency

Biotin is essential for making keratin, the protein that builds your hair.

Though true biotin deficiency is rare, it can still affect people with poor diets or certain conditions.

Some studies report that hair loss is a sign of biotin (vitamin B7) deficiency. However, true biotin deficiency is very rare in healthy individuals, and most people get enough from their diet.

• Hair breakage and thinning
• Brittle nails
• Scaly skin around the eyes, nose, or mouth

• Egg yolks
• Almonds and walnuts
• Sweet potatoes
• Whole grains
• Spinach

4. Folate (Vitamin B9) Deficiency

Folate is important for making new cells, including the ones in your hair follicles. It also works closely with vitamin B12 to support healthy hair growth. Without enough folate, hair may grow slowly or become thin over time.

According to a study, Folate deficiency can cause hair, skin, and nail changes.

It’s also linked to anemia, which reduces oxygen to the scalp and weakens hair growth.

• Slower hair growth
• Fatigue or low energy
• Mouth sores or tongue redness

• Leafy greens like spinach and kale
• Beans and lentils
• Avocados
• Oranges and other citrus fruits
• Fortified grains like breakfast cereals and bread

5. Iron Deficiency

Iron helps carry oxygen to your scalp and hair roots. When levels drop, hair growth can slow down or stop completely. 

Iron deficiency is often linked to hair loss, especially in women with chronic shedding or female pattern hair loss. But one study found something surprising - women with hair loss didn’t have lower iron levels than those without it.

So, while low iron can affect your hair, not everyone with hair loss is iron deficient.

• Feeling tired or weak
• Pale skin
• Brittle nails
• Hair that falls out more than usual

• Red meat and liver
• Lentils and chickpeas
• Pumpkin seeds
• Spinach (eat with vitamin C to absorb it better)
• Iron-fortified cereals

6. Zinc Deficiency

Zinc supports tissue repair, cell growth, and oil gland balance in the scalp. Without enough, hair can weaken, break, or shed too early.

One study found that people with hair loss had lower zinc levels than those without it. This was most common in people who had patchy hair loss or sudden shedding.

• Hair thinning
• Dry or flaky scalp
• Slow wound healing

• Shellfish, especially oysters
• Beef and lamb
• Pumpkin seeds
• Chickpeas and lentils
• Cashews

7. Vitamin A

Vitamin A helps your scalp make natural oils and keeps skin and hair cells growing properly.
But both too little and too much can lead to hair problems.

Too little vitamin A may lead to scalp dryness and rough skin.  On the other hand, too much vitamin A, especially from supplements or retinoid medications, can trigger hair thinning or hair loss. That pushes hair follicles into the shedding phase too early.

• Dry or itchy scalp
• Hair that feels rough or sheds more
• Peeling skin or dryness around eyes and lips

• Sweet potatoes
• Carrots
• Dark leafy greens
  Liver
• Cantaloupe

8. Vitamin E

Vitamin E acts as an antioxidant. It protects hair follicles from damage and may support better blood flow to the scalp. This can help keep hair strong and growing.

Some studies suggest vitamin E might help increase hair growth in people with thinning hair. But results are mixed, and not all researchers agree.

More research is needed to know if vitamin E really works for hair loss.

• Dull or dry hair
• Brittle strands that break easily
• Dry or flaky skin

• Almonds, hazelnuts, and sunflower seeds
• Spinach and broccoli
• Avocados
• Wheat germ oil

9. Vitamin C

Vitamin C doesn’t directly cause hair loss, but it helps your body in ways that support healthy hair.

It boosts iron absorption, and iron is key for hair growth. It also helps make collagen, which keeps hair strong from the root. For example, people low in iron often benefit from more vitamin C in their diet.

• Hair that feels dry or breaks easily
• Slow-healing cuts
• Bleeding gums

• Oranges and other citrus fruits
• Bell peppers
• Strawberries
• Kiwi
• Broccoli

10. Selenium

Selenium helps your body make thyroid hormones, which affect hair growth. It also protects hair follicles from damage caused by stress or illness.

Studies show that both too little and too much selenium can lead to hair loss, especially a type called telogen effluvium, where hair sheds more than usual.

• Hair loss
• Feeling tired
• Brittle or weak nails

• Brazil nuts (1-2 per day is plenty)
• Tuna and sardines
• Brown rice
• Eggs
• Sunflower seeds

Note: Don’t guess. If you’re worried about vitamin deficiencies, speak with a doctor and get a blood test before taking supplements.

Taking the wrong dose can do more harm than good.

Can You Reverse Hair Loss by Correcting Vitamin Deficiencies?

Hair loss caused by vitamin or mineral deficiencies is often temporary, and in many cases, it can be reversed. When your body finally gets what it’s missing, hair growth can restart. But this doesn’t happen overnight.

Most people start to notice less shedding within a few weeks, but real regrowth usually takes 3 to 6 months.  Hair grows slowly, and even after fixing a deficiency, it takes time for the cycle to return to normal.

Still, supplements don’t always fix everything. In some cases, if the deficiency lasted too long or caused damage to the hair follicles, full recovery may not happen.

And sometimes, hair loss is caused by more than one thing, so fixing your diet might not be enough on its own.

What Else Can Cause Hair Loss?

Not all hair loss is caused by a vitamin or mineral deficiency.

In fact, there are many other common reasons why your hair might be falling out.

Here are some of the most common causes:

• Hormonal changes: These can happen during pregnancy, menopause, or due to thyroid issues. They often affect how hair grows and sheds.
• Stress or illness: Physical or emotional stress can push more hairs into the shedding phase. This is known as temporary hair loss, and it often starts weeks after the event.
• Autoimmune conditions: In some cases, the immune system attacks the hair follicles. This can cause round, patchy bald spots.
• Scalp problems: Fungal infections, dandruff, or skin disorders can damage the scalp and affect hair growth.
• Medications and treatments: Hair loss is a side effect of some medicines, including cancer treatments and certain drugs for blood pressure or mood.
• Genetics: Some people are more likely to lose hair due to family history. This type of hair loss usually happens slowly over time.

Tip: If you're unsure what's causing your hair loss, you can start by using Docus AI Symptom Checker. It's a helpful first step but not a substitute for a medical diagnosis.

Always talk to a doctor for proper testing and advice.

When to See a Doctor

Some hair loss is normal - everyone sheds a little every day.

But if you're losing more than usual and it’s not improving, it might be time to get checked.

You should see a doctor if:

• Your hair is falling out in clumps
• You notice round or patchy bald spots
• The hair loss started suddenly
• You have other symptoms like fatigue, pale skin, or mood changes
• You’ve changed your diet or had a major illness or stress recently
• You’ve already tried vitamins, and nothing has helped

A doctor can run tests to check your vitamin levels, thyroid function, and other possible causes.

They may also look at your scalp and ask about your medical history.