Have you ever noticed more hair on your brush than on your head? You are not alone. Thinning or sudden shedding can feel alarming. The first thought many people have is: Am I missing vitamins or minerals?
Nutrition plays a major role in hair growth and loss. Deficiencies in key nutrients can contribute to shedding. Yet supplements are not always the magic cure they appear to be. In fact, taking too much of certain vitamins can make hair loss worse.
This article explains how vitamins and minerals affect your hair, the types of hair loss they relate to, and how to support stronger strands with nutrition.
Understanding Hair Loss
Hair loss, also called alopecia, has many different causes. It is normal to shed 50 to 100 hairs a day. But when hair comes out in clumps, thins steadily, or refuses to grow back, there is usually an underlying reason.
Androgenetic alopecia, or male and female pattern baldness, is one of the most common causes. It affects around half of the population during their lifetime. Another frequent type is telogen effluvium, which often starts after stress, illness, surgery, or pregnancy. Alopecia areata is different. It is an autoimmune condition in which the immune system attacks hair follicles, creating sudden bald patches.
Nutrient deficiencies also matter. Low levels of iron, vitamin D, zinc, or biotin can weaken hair. Hormonal changes, chronic stress, and some medications can make shedding worse. The good news is that most of these types are nonscarring. That means the follicle remains alive, and regrowth is possible when the cause is corrected.
How Nutrition Supports Hair
Hair is made of keratin, a protein that depends on the right nutrients. Vitamins and minerals do not directly create hair, but they support the processes that keep follicles healthy, regulate growth, and repair damage
Iron and Hair
Iron is vital for carrying oxygen in the blood. Without enough, follicles cannot get the fuel they need. Studies, including a 2021 review in Jewels of Dermatology and Venereology, show that iron deficiency is linked to telogen effluvium and female pattern hair loss. Restoring levels often improves regrowth. Rich sources include red meat, lentils, spinach, and pumpkin seeds.
Coffee, black tea, green tea, and matcha contain caffeine and tannins, which reduce iron absorption. To get the most from your meals, avoid drinking these beverages with food. Wait at least one to two hours after eating before having your tea or coffee. Combining iron-rich foods with vitamin C sources like citrus, kiwi, or bell peppers boosts absorption. Always test your levels before supplementing, since too much iron can damage the body.
Vitamin D and Hair
Vitamin D helps regulate the hair cycle and supports new follicle growth. A 2019 study in the International Journal of Trichology found that people with nonscarring alopecia often had low vitamin D levels.
Unlike most nutrients, vitamin D is best absorbed when paired with healthy fats. Taking supplements with meals that include avocado, nuts, or olive oil increases effectiveness. Sunlight remains a natural source, but in colder months or with limited exposure, supplementation may be needed. Testing your levels is the safest way to know how much your body requires.
Zinc and Hair
Zinc supports cell division, protein synthesis, and immune balance, all of which are crucial for hair follicle health. A 2020 meta-analysis confirmed that people deficient in zinc shed more hair, while correcting the deficiency improved regrowth.
For better absorption, zinc supplements should be taken on an empty stomach. However, they can cause nausea for some, so pairing them with a light snack may help. Foods like oysters, beef, chickpeas, and pumpkin seeds are excellent natural sources. Avoid taking zinc at the same time as iron or calcium supplements, since these minerals compete for absorption.
Biotin and Other B Vitamins
Biotin, also called vitamin B7, plays a role in keratin production. True deficiency is rare, but when it occurs, it causes thinning hair, brittle nails, and skin problems. Despite heavy marketing, studies show little benefit of high-dose biotin in people with normal levels.
Biotin is water-soluble, meaning it is best absorbed when eaten as part of a balanced diet rather than taken in high-dose pills. Eggs, salmon, nuts, and seeds are excellent sources. Other B vitamins, such as folate (B9) and B12, help red blood cells deliver oxygen to hair follicles. Deficiency in these can cause anemia, leading to shedding. To optimize absorption, B12 supplements should be taken on an empty stomach, while folate is best with food.
Vitamin C and Hair
Vitamin C acts as an antioxidant and supports collagen production, which strengthens the hair structure. It also enhances the absorption of plant-based (non-heme) iron. To maximize absorption, vitamin C is best consumed fresh, from citrus fruits, strawberries, bell peppers, or kiwi. Cooking reduces vitamin C levels, so try to eat these foods raw when possible. Pairing spinach or lentils with lemon juice, for example, helps your body make better use of the iron they contain.
Vitamin A and Hair
Vitamin A supports the production of sebum, the natural oil that keeps the scalp hydrated. Deficiency can lead to dryness and brittle hair, but excess vitamin A is strongly linked to hair shedding. Because vitamin A is fat-soluble, it absorbs best when eaten with dietary fats. Adding olive oil, nuts, or seeds to a salad with carrots or leafy greens enhances uptake. It’s important not to over-supplement, as high doses are toxic. A diet with colorful vegetables usually provides more than enough.
Selenium, Vitamin E, and Hair
Selenium and vitamin E protect follicles from oxidative stress. Although deficiencies are rare, they can still cause hair changes. Some small studies suggest that vitamin E supplementation supports regrowth, but taking too much can be harmful.
Both are fat-soluble vitamins, so they absorb better with meals that include healthy fats. Brazil nuts are a rich source of selenium — just one to two nuts a day provide the recommended amount. Vitamin E can be found in almonds, sunflower seeds, and spinach. Focusing on whole foods prevents the risks that come with over-supplementation.
Supplements: Use with Care
Hair loss often drives people toward supplements, but not all of them deliver results. Learn what’s science and what’s marketing in our blog on biohackers, influencers, and the truth about supplements. Supplements only work when there is a real deficiency. Taking them without need provides no benefit. Worse, it may increase shedding.
Too much vitamin A, selenium, or zinc can damage the follicle cycle. A balanced diet, full of whole foods, remains the best foundation for hair health. Such a diet not only provides vitamins and minerals but also proteins, healthy fats, and antioxidants that all work together.
Kungul’s Approach to Hair Health
At Kungul, we see hair loss as a sign from the body, not just a cosmetic issue. Before taking supplements, it is worth asking simple questions. Is your diet varied and nutrient-rich? Are you sleeping enough and managing stress?
Blood tests for iron, vitamin D, B12, and thyroid function can provide answers. If a deficiency exists, it can be corrected safely. Another step is to look at your hair care routine. Harsh shampoos and styling products may make shedding worse. With the Kungul App, you can scan your products and check if they contain harmful ingredients.
Finally, remember that patience matters. Hair growth is slow. Correcting a deficiency today may take three to six months before results are visible.
Final Word
Hair loss is not only about looks. It is often a signal that the body needs support. Nutrients like iron, vitamin D, zinc, and biotin play proven roles in hair health. But the solution is not swallowing every supplement you see advertised. The real answer lies in balance, testing, and informed choices.
Kungul is here to help you cut through the noise with clear, science-based guidance. With the Kungul App, you can scan your products, avoid harmful ingredients, and make better choices for your hair and health.
👉 Start today: Scan your shampoo with the Kungul App and see if it truly supports your hair.
