Which Vitamins for Thinning Hair & Hair Loss Do You Need?

Do yourself and your hair a favour - eat healthy food, not junk food!
Do yourself and your hair a favour - eat healthy food, not junk food!

Most minerals and vitamins for thinning hair, hair loss and alopecia patients should be available from a normal healthy diet.

Read the guide below to quickly learn which foods to eat, and which supplements to take, to guarantee that you’re doing everything you can for your hair…

Foods for Vitamins…

Finding the right foods to eat is not that difficult – it’s just a question of choosing the healthy options (jam packed full of
nutrients) in preference to the junk that most people usually
throw into their bodies.

Finding the right foods to eat is not that difficult – it’s just a question of choosing the healthy options (jam packed full of nutrients) in preference to the junk that most people usually throw into their bodies.

But, therein lies the problem...

Many people simply don’t seem to have the discipline to avoid the foods that they know all too well are more harmful than healthy.

However, knowledge can be a very powerful tool.

So, if you suffer hair loss and your current diet is far from ideal, then perhaps once you learn which vitamins and minerals can help your hair grow (and which foods contain them) you’ll be able to choose the best foods for both you and your hair from now on.

Don't Overcook It!

It’s important to realise that, even if you do choose a healthy diet, you've got to do it right…

If you overcook your food, you're not going to get many, or perhaps even any, vitamins into your body. That's because, if you cook your food at a very high temperature (e.g., by frying, grilling or baking) then you’ll not only end up burning it, but you can also destroy the vitamins it contains too.

And whilst any minerals your food might contain should still be fine at high temperatures, even so, it's far better to cook at lower temperatures (i.e., by gently steaming or boiling) so that you’ll get as many nutrients from your food as you possibly can.

The Best Vitamins for Thinning Hair and Healthy Hair Growth

The list below gives specific vitamins for hair loss with a few good food sources for each.
Both animal and vegetarian sources have been given wherever possible...

Vitamin A (retinol) 

Promotes healthy hair follicle cell growth, and prevents dry, brittle hair and rough skin. Natural sources: liver, oily fish, eggs. Vitamin A is also formed from beta-carotene (e.g. carrots).

B complex vitamins

Many people take B complex vitamin supplements to help tackle their thinning hair and hair loss problems.
Many people take B complex vitamin supplements to help tackle their thinning hair and hair loss problems.

There are several B vitamins for thinning hair, strong hair growth and retaining hair colour that you need to know about:

B3 (Niacin) - Can help increase scalp circulation. Natural sources: chicken, turkey, fish, wheat germ.

B5 (Pantothenic acid) - Important for adrenal gland function and conversion of carbohydrates and fats into energy. Pantothenic acid is considered to be one of the best vitamins for thinning hair and hair loss. Natural sources: whole grains, liver, kidney, egg yolk.

Vitamin B6 (pyridoxine) - B6 is good for maintaining hair colour, and a deficiency can cause hair loss. Natural sources: wheat germ, yeast, soya.

Vitamin B12 (cobalamin) - Essential for normal metabolic function of cells and nervous system. Hair loss and pernicious anaemia could eventually result from a vitamin B12 deficiency. Natural sources: meat, fish, poultry, eggs.

Folic Acid - Possibly the most important of all the vitamins for thinning hair, hair loss and preventing loss of hair colour. It's also very important for women (especially if pregnant).
Natural sources: chicken, nuts, soya and fortified breakfast cereals.

Para-aminobenzoic acid (PABA) - Can help return hair to its original colour. Natural sources: whole grains, yeast, kidney and (especially) liver.

Inositol - A diet lacking inositol can cause skin irritation/eczema, nerve problems and even baldness. Inositol can help reduce cholesterol levels in the blood. Natural sources: soya lecithin, wheat germ, barley and black-eye peas.

Biotin (vitamin H) - Biotin will help metabolise fatty acids and helps prevent premature greying. Natural sources: egg yolks, liver, milk, yeast and kidney.

Choline - Choline is similar to B vitamins. It can help counteract stress. Natural sources: soya lecithin, egg yolk, yeast, liver and wheat germ.

Eggs are rich in vitamins A, B5, B12, biotin, choline, iodine and zinc!

Vitamin C (Ascorbic acid)

This vital nutrient will assist other vitamins (e.g., it helps iron absorption) and is essential for healthy skin, blood vessels, collagen formation, etc. It is also a powerful antioxidant (antioxidants fight cell-damaging free radicals that cause your body to age). Natural sources: berries, citrus fruits and leafy green vegetables.

Vitamin E

Can help prevent grey hair and hair loss. This antioxidant also promotes healthy blood flow, which can help maintain blood scalp circulation. Natural sources: most vegetable oils, hazelnuts, almonds, soya.

Don't Overdo it!

Consuming too many vitamins for thinning hair and hair loss disorders might actually damage your hair.

Here are a few examples to illustrate:

  • An excess of vitamin C can cause the skin cells in your scalp to divide too quickly which can then lead to a flaky scalp – and that’s something which is not exactly going to help your hair grow!

  • Vitamin A can also speed up cell division in your hair follicles, making your hair grow faster. And whilst this might sound good at first, your hair might reach the end of its natural growing phase more quickly than it should, and so, then fall out prematurely!

  • Vitamins A, D and E are fat soluble which means that they can all be stored by your body. And, in time, any excess accumulation that occurs could cause side effects. For example, an excess of vitamin A can cause hair loss and weight loss.


In addition to vitamins for thinning hair and hair loss problems, minerals can also help…


Helps metabolise iron and fat and involved in pigment formation so it may help prevent premature greying. Natural sources: liver, yeast, sunflower seeds and nuts.


Used in thyroid hormones for controlling metabolic rate, growth, development and protein synthesis. A deficiency may slow your metabolism with symptoms that include hair loss. Natural sources: oily fish, eggs, seaweed.


Forms a component of haemoglobin within the red blood cells that transport oxygen throughout the body. An iron deficiency can cause anaemia and hair loss. Natural sources: liver, kidneys, fortified breakfast cereals, blackstrap molasses.


Important for the nervous system, it relaxes muscles and may help reduces stress. Natural sources: halibut , nuts, soya, wheat bran.


Helps the immune system and protein utilization. This antioxidant can also help counteract dandruff. Natural sources: Brazil nuts, kidney, oily fish.


Needed for bones, nails, joints, hair and skin Silica is said to helps hair grow thicker and stronger and create more shine and lustre. Natural sources: leafy green vegetables, beets, parsnips, apples, grapes, raw almonds, oats.


Sulphur improves the sheen and texture of hair, stimulates blood circulation, reduces inflammation, important for collagen production, etc. Natural sources: garlic, onions and protein rich foods like meat, fish, poultry, liver, nuts.


Vital for healthy skin and nails, improvement of the immune system, cell division, hormone balance, absorption of vitamins, protein synthesis, etc. Zinc can stop hair turning grey. Natural sources: wheat germ, pumpkin seeds, brewer's yeast, oysters, mussels, shrimps, egg yolk.


You could take a multi vitamin and mineral formula to supplement your diet and further help your hair.
You could take a multi vitamin and mineral formula to supplement your diet and further help your hair.

Most people in most countries won’t be deficient in the majority of vitamins and minerals the body needs. But, knowing what the optimum doses are for a healthy body and healthy hair, is not clear.

To play it safe, you would simply try to obtain all these nutrients from the foods you eat.

But, all these minerals and vitamins for thinning hair conditions that you can get from the foods you eat might not be enough. So, depending upon your condition, you might benefit from taking supplements for hair loss too...

Omega 3 fish oils, MSM (providing sulphur), soya lecithin (for fat digestion and to provide inositol and choline), multi-vitamin and mineral formulas, curcumin (to lower blood sugar levels), etc. There are a staggering number that you can consider.

Important Note: no RNI (Recommended Nutrient Intakes) have been given on this page. Nutrient requirements and deficiencies can vary from person to person, and be dependant upon digestive system efficiency, nutrient utilisation, age, lifestyle, etc.

There are also many herbs and essential oils that might not cure thinning hair or baldness, but may help to some extent.

Find out more? Natural Remedies for Thinning Hair.

A New Approach to Hair Loss...

I very much believe that, whilst vitamins for promoting hair growth can help, a hands-on approach to hair loss can far exceed any nutritional supplement you might take.

Following many years of androgenetic alopecia, I developed my own natural remedy for thinning hair which produced amazing results both for myself and many other men and women.

These techniques were based upon my research into skull expansion.

To find out how I recovered my hair using these techniques, read this page.

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Note: Always consult with a qualified health care specialist before making any lifestyle, dietary or other health related changes.

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