Vitamins For Thinning Hair - What's The Best?

Our hair has been called our crowning glory, and is a symbol of our youth. Our hair has always been something we hold to a certain level of importance as it is always exposed to the human eye. Since hair is such an important part of one's image, when it starts to thin or fall out it not only robs both men and women of their sense of self-esteem and security, but it can also be very devastating psychologically. Whether thinning hair is the result of trauma, illness, giving birth, the aging process, hair damage, or a genetic form of balding, the good news is that there are many vitamins, and amino acids which may help get your hair back to its former glory.

Top Vitamins For Thinning Hair

Below are a list of vitamins that may assist you:

1. Vitamin A

Vitamin A is vital for normal vision, the immune system, and reproduction. It helps the heart, lungs, kidneys, and other organs work properly. Vitamin A creates a wonderful territory for the hair to grow. All cells need vitamin A for growth especially hair cells, the fastest growing tissue in the human body.

Vitamin A also helps skin glands produce an oily substance called sebum. Sebum moisturizes the scalp and keeps hair healthy.

While it's important to get enough vitamin A, too much may be unsafe. Research shows that an overdose of vitamin A may possibly contribute to hair thinning and hair loss. It is advisable to speak with your doctor to establish if you have a vitamin A deficiency.

The natural way to help prevent thinning hair is to start incorporating more vitamins such as vitamin A into your diet. The top 10 foods rich in vitamin A as recommended by the National Institute of Health are:

bunch of apricot fruits near flowers
  • Mangos
  • Apricots
  • Beef Liver
  • Black-eyed Peas
  • Pumpkin
  • Carrots
  • Cantaloupe
  • Sweet Red Peppers
  • Spinach
  • Sweet potato
Bottom Line:
We would recommend that you communicate with your healthcare provider to establish if there is a Vitamin A deficiency in your body, and what plan of action should be taken if any. Eating the correct food should be ample to provide the correct amount of vitamin A, but if you are in doubt, rather invest in a good Vitamin A supplement. The appropriate RDA is determined by your age.

2. Biotin - Vitamin H

Biotin, also known as Vitamin H, is a crucial vitamin which plays an important part in promoting ideal hair health. Biotin is a coenzyme which accommodates different responses in the metabolism which therefore can be utilized for the quality wellbeing of hair.

Biotin promotes strong hair by improving the hair's flexibility, prevents breakage and protects against dryness. Biotin also helps with the production of keratin, a rudimentary attribute of hair in good condition. Some experts suggest that it may lead to the reduction of the growth of grey hairs, which has earned this vitamin a reputation of one of the best vitamins for hair growth. 

Consider including more eggs into your diet as they are a great source of Biotin. More Biotin rich foods are:

Photo of Fresh Sliced Avocado
  • Dark leafy greens
  • Avocados
  • Whole Grains
  • Wheat Bran
  • Fish
  • Seafood
  • Peanuts
  • Cheese (Low-fat)
  • Almonds
  • Meat

B-vitamins assist by carrying important oxygen and necessary nutrients to your scalp, which aids in hair growth, it also assist the body to process important amino acids. Numerous studies link low levels of Biotin to thinning hair and hair loss. However, deficiency is very rare as Biotin is naturally provided in a wide range of foods. These studies have also proven that Biotin will not be effective for hair growth in individuals who are healthy and have a sufficient intake of this vitamin.

Bottom Line:
To maintain and keep you hair in an excellent condition, Biotin is needed. Foods rich in Biotin are an important component ensuring that deficiencies don't occur, if you're following a vegetarian or vegan diet, consider taking a supplement. Make sure your diet includes important B-vitamins as they will provide healthy hair growth .

3. Vitamin C

Vitamin C is a powerful antioxidant which helps protect against the oxidative stress caused by free radicals. Your body needs vitamin C to formulate a protein called collagen, an important part of hair structure.

In addition, Vitamin C helps your body absorb iron, a mineral necessary for hair growth.
Good sources of vitamin C is citrus fruits, strawberries, peppers, and guavas.

Bottom Line:Vitamin C is needed to produce collagen and absorb iron both necessary for hair growth. Good sources of vitamin C is citrus fruits, strawberries, peppers, and guavas.
Photo of Roasted Almonds

4. Vitamin E

Much like vitamin C, vitamin E is also an antioxidant that can prevent oxidative stress.

In one study, people suffering from thinning hair who were supplementing with vitamin E for 8 months experienced a 34.5% increase in hair growth. Good sources of vitamin E are almonds, spinach, sunflower seeds, and avocados.

Bottom Line:Vitamin E is considered one of the best vitamins for hair as it helps prevent oxidative stress and promotes hair growth. Good dietary sources include sunflower seeds, almonds, spinach, sunflower seeds, and avocados.

5. Iron

Iron is an important mineral for many bodily functions, including hair growth. Iron helps red blood cells carry oxygen to the cells.

Iron deficiency, which causes anemia, is a major cause of thinning hair or hair loss (especially common in women).

Good sources of Iron is red meat, spinach, clams, oysters, eggs, and lentils.

Bottom Line:Iron deficiency is a vital cause of thinning hair or hair loss, especially in women. Good sources of Iron is red meat, spinach, clams, oysters, eggs, and lentils.
Photo of Saw Palmetto Plant

6. Saw Palmetto

Saw Palmetto,one of the most important ingredients in fighting against thinning hair and hair loss and has received praise as one of the best hair growth vitamins. Saw Palmetto is effective and used for a variety of conditions such as prostate issues, swelling, diabetes, lowered sex drive, thinning hair, and even hair loss. Saw Palmetto berries carry nutrients such as sodium, riboflavin, niacin, selenium, silicon thiamine, chromium, crude fiber, and potassium. They also contain an average amount of vitamin A, cobalt, vitamin C, fat, dietary fiber, protein, and a small amount of calcium, as well as sodium.

Saw Palmetto is included in many hair growth supplements in this day and age. The chemical analysis shows that it contains approximately 80% fatty acids and phyto glycerols.

Bottom Line:
Saw Palmetto is an all natural product and a key ingredient in fighting against hair loss and thinning hair. Saw Palmetto is needed to provide a boost to the condition of your hair.

7. Zinc

Zinc is important in hair tissue growth and repair. It keeps the oil glands around the follicles working properly. Zinc deficiency is a common symptom of hair loss or thinning hair.

However, there are some reports (based on personal accounts rather than research) that supplementing with too high of a dose can also contribute to hair loss or thinning hair. For this reason, it may be better to get your zinc from whole natural foods. Good sources of zinc include:

  • Wheat germ
  • Pumpkin seeds
  • Oysters
  • Beef
  • Spinach
  • Lentils
Bottom Line:People deficient in zinc can improve hair growth by taking this mineral. Good sources include wheat germ, pumpkin seeds, oysters, beef, spinach, and lentils.

8. Amino Acids

Amino acids make keratin, the most important building block of hair. This happens when a group of amino acids gather and synthesize keratin before hair grows out from the scalp. But amino acids do more than just that.

Amino acids also play a key role in producing the red blood cells in your body. The more red blood cells you have in your body, the better for you. The red blood cells deliver nutrients to your hair follicles which stimulates growth.

There are over 20 known different amino acids, but the four amino acids which stands out and are considered the best when it comes to producing keratin are: lysine, arginine, cysteine, and methionine. Let's describe the four best amino acids for hair growth.

  • L-lysine

L-lysine can be found in the center of the root of the hair follicle. L-lysine contributes to the hair structure and hair volume.

Photo of Different Arginine Foods
  • Arginine

Arginine is a significant hair growth ingredient. New studies are emerging which show that L-arginine may prevent hair loss as well as thicken the hair structure. Good food sources rich in arginine are dairy products, beef, marine proteins, poultry, wheat, oatmeal, nuts, and chickpeas.

  • Cysteine

Cysteine and methionine act as a forerunner to the synthesis of keratin. Cysteine provides everything necessary for strong, healthy beautiful hair.

  • Methionine

Methionine promotes collagen formation and helps to grow hair longer and faster. Good food sources rich in L-methionine are cheese, meat, fish, egg, sesame seeds, and Brazil nuts.

Bottom Line:Amino acids are a crucial element that plays an essential role for healthy hair, preventing thinning hair and stopping hair loss. By following a healthy eating plan, any shortage may easily be overcome. It is always a good idea to consult with your doctor to make sure that enough amino acids are taken in to sustain outstanding hair health and growth.

Are Vitamins For Thinning Hair Enough?

What would you do if an underlying health problem is a real cause of your hair thinning, balding or falling out? Getting it diagnosed as quickly as possible and treated will not only rescue your hair but also your health. Talk to your doctor about the stress you are experiencing, your diet, and any other symptoms that you may notice in addition to losing your hair.

Pay attention to your hair, it may be a clue for an underlying health issue that needs to be addressed. In today's fast-paced life, the diets we follow often lack essential vitamins our body needs to maintain our hair and keep it in a good condition.

The easy and quick option of fast foods and drive-thru meals make it more difficult for people to stick to a healthy eating plan. Fast food is popular because the food is inexpensive, easily obtainable, convenient, and tastes good. However, fast food is often made with ingredients such as refined grains, high-fat meat, and added sugar and fats, instead of nutritious ingredients such as fresh fruits, lean meats, whole grains, and vegetables. As appealing as it may seem this is not the healthy option and we would rather advise against fast foods and drive-thru meals if you desire to take care or your body and health.

There are excellent hair growth supplements available and it may just be the solution to your hair problems. Choose a supplement specifically designed to cater for all your needs. Do your own research and read the testimonials of those people which have received positive results from such supplements. But before doing so please talk to your doctor or healthcare provider.

The Message We Want To Leave With You

Each person is unique. There might be an underlying reason for bad hair health, it might be because of reasons beyond your control including thyroid problems, some infections, chronic stress, smoking, and even sunshine. 

Thinning hair and bald patches can be caused by our own habits. Hair can easily become dry, brittle, and damaged, from over-styling. Constant use of hot styling tools and too many products can all lead to breakage and thinning hair. If this is the cause consider using healthy washing and styling habits, and avoid harsh hair treatments for a period of time, or until your hair's health has improved.

Don't wait, if there is any sign of thinning hair or hair loss consult with your doctor or seek advice from professionals. Start with a healthy lifestyle following a balanced diet, take charge of your health and hair and start investing in good quality vitamins to support the growth, health, and thickness of your hair.

Researched and written by experts, brought to you by our team at Mommy Authority.

Shana Henson is a writer and blogger based in New York. She has contributed her work and research in many fields regarding general well being, fitness and nutrition. Shana studied Nutrition and Psychology and has a masters in writing. She now writes for MommyAuthority on all topics regarding motherhood.