Vitamins and hair

Vitamins can support normal hair growth, but they don't automatically give you thicker or stronger hair.

They mainly make a difference if your body lacks the vitamin or mineral in question. If your needs are already covered, extra vitamins will rarely improve your hair further.

Biotin

Biotin is the best-known hair vitamin.

It contributes to the body's normal metabolism of fat, carbohydrates and amino acids, among other things. Biotin deficiency can lead to thinner hair, hair loss and brittle nails.

However, biotin deficiency is rare, and there is limited evidence that large doses of biotin improve hair in people who aren't deficient.

May be relevant if

• You've been diagnosed with a biotin deficiency
• Your diet is very one-sided
• Your doctor has recommended it

Vitamin D

Vitamin D plays an important role in the body's general function.

A supplement may be relevant if you have a low vitamin D level or find it hard to get enough through sunlight and diet. This applies especially in the winter months.

However, vitamin D shouldn't be seen as a direct treatment for hair loss. The main goal is to avoid deficiency.

May be relevant if

• A blood test shows low vitamin D
• You get very little sun
• You've had a vitamin D deficiency before

Iron

Iron helps the body form red blood cells and transport oxygen.

Iron deficiency can be linked to tiredness and increased hair shedding. An iron supplement may therefore be relevant if a blood test shows low iron stores or anaemia.

May be relevant if

• You've been diagnosed with iron deficiency
• You experience tiredness together with increased hair shedding
• You eat very little meat or follow a restrictive diet
• You regularly lose blood

Important: Don't take iron tablets without a good reason. Too much iron can be harmful.

Zinc

Zinc is important for the body's cell division, protein formation and normal healing processes.

Zinc deficiency can lead to hair loss, among other things. A supplement can therefore help if you're actually deficient in zinc.

May be relevant if

• You've been diagnosed with zinc deficiency
• Your diet is very one-sided or restricted
• Your doctor has recommended it

Don't take large doses over a long period. Too much zinc can affect the body's balance of other minerals, among other things.

Vitamin B12

Vitamin B12 is important for the formation of blood cells and the nervous system, among other things.

A supplement may be relevant if you're deficient in B12. This is seen especially in people who eat a vegan diet or very few animal products, or who have trouble absorbing the vitamin.

B12 doesn't necessarily give you more hair, but treating a deficiency helps the body return to normal function.

May be relevant if

• You eat a vegan diet
• You've been diagnosed with a B12 deficiency
• You have trouble absorbing vitamins
• Your doctor has recommended it

Folate

Folate – also called vitamin B9 – contributes to normal cell division and the formation of blood cells.

A supplement may be relevant in cases of documented deficiency or in particular life situations. It shouldn't be seen as an ordinary hair growth pill.

Multivitamin

An ordinary multivitamin can be a simple solution if your diet is very one-sided or you periodically find it hard to eat a varied diet.

Choose a normal dose rather than a product with extremely high amounts of individual vitamins.

More isn't always better. Excessive amounts of vitamin A, vitamin E and selenium, among others, can be linked to increased hair loss.

Hair gummies and special hair vitamins

Hair gummies often contain biotin, zinc and various B vitamins.

They can be convenient, but they aren't necessarily better than an ordinary multivitamin. The effect still depends on whether you lack the vitamins the product contains.

Also check the sugar content, and avoid combining several products with the same vitamins.

Hairplant's recommendation

If you eat a varied diet and don't have a deficiency, you probably don't need special hair vitamins.

If you're unsure, you can start with an ordinary multivitamin in a normal dose. If you experience increased or sudden hair shedding, get checked for deficiencies in, for example, iron, vitamin D, B12 or zinc.

Don't take high doses of individual vitamins without talking to your doctor first.