Hair Loss Supplements for Women: What is Recommended?

Quick Summary: Hair Loss Supplements for Women: What is Recommended?

Hair loss in women: Hair loss can be influenced by a variety of factors such as genetics, hormonal changes, medical conditions, medications, and stress.
Nutritional deficiencies: Deficiencies in vitamins A, B, C, D, E, iron, and zinc need to be addressed in order to maintain healthy hair.
Supplements: Supplements containing these key nutrients can support hair health, and may help prevent further hair loss. It is important to be mindful of recommended dosages to prevent unwanted side effects.
Medical treatments: For significant hair loss, medical treatments like minoxidil can be considered, as well as surgical treatments such as hair transplants to restore hair permanently.
Professional guidance: To determine the best combination of supplements and treatments for you, consulting with a healthcare professional can help ensure tailored care.

Hair loss is a common concern for women, affecting millions worldwide. The pattern of loss can be seen as diffuse thinning across the scalp, as well as widening of hair partings. Hair loss in women can be caused by a variety of factors. Understanding the causes and available treatments can help you address hair loss effectively.

What Causes Hair Loss in Women?

There are several reasons why women experience hair loss:

Hormonal changes: Women naturally experience hormonal fluctuations throughout their lives. The changes experienced during puberty, pregnancy, after childbirth, and menopause can all play a role in hair loss.

Medications: Side effects from medications, including blood thinners, beta blockers (for heart conditions), certain antidepressants, and chemotherapy, may cause hair loss.

Genetics: Androgenetic alopecia, also known as female pattern baldness, is the most common cause of hair loss. This condition is hereditary, and linked to the hormone dihydrotestosterone (DHT), a subtype of testosterone. DHT binds to receptors on hair follicles and causes them to shrink down until they ultimately stop producing hair, resulting in hair loss.

Underlying medical conditions: Hair loss can indicate underlying health conditions, particularly genetic, hormonal or autoimmune disorders. Conditions such as Polycystic Ovary Syndrome (PCOS), autoimmune conditions (alopecia areata), Lupus (Systemic Lupus Erythematosus), anaemia, hair pulling disorders (trichotillomania) and thyroid issues are more prevalent in women than in men, and can contribute to hair loss.

Stress: Severe or chronic stress can trigger temporary hair loss, a condition known as telogen effluvium.

Traction alopecia: A type of hair loss caused by prolonged tension or pulling on the hair. This condition is commonly associated with hairstyles that place continuous strain on hair follicles, such as tight ponytails, braids, cornrows, or hair extensions. Over time, the constant tension damages follicles, leading to thinning and eventual hair loss, particularly along the hairline and edges where the strain is most intense. If this condition is identified early and the tension is relieved, hair can often regrow. However, prolonged traction can result in permanent hair loss if the follicles are severely damaged.

Vitamins and minerals as supplements for hair loss

While medical treatments often take centre stage when discussing hair loss, the role of nutrition cannot be overlooked. Certain vitamins and minerals are essential for maintaining healthy hair growth. Let’s explore some key nutrients that can support hair health.

Vitamin A

Vitamin A is essential for stimulating sebum production in hair follicles, a natural oil that nourishes both the scalp and hair. It also boosts blood circulation to the scalp, ensuring that oxygen and vital nutrients reach the hair roots. Additionally, vitamin A serves as a protective barrier, shielding the hair from damage caused by UV rays and environmental pollutants¹. The recommended daily intake of Vitamin A for adults is 700 mcg for men and 600 mcg for women². You should be able to get all the vitamin A you need from your diet. If you are considering taking supplements, make sure to consult a healthcare professional, as excessive intake of vitamin A can lead to bone problems. A comprehensive guide on vitamin A and its role in hair health can be found here.

Vitamin B

B vitamins are a family of nutrients essential for various bodily functions, including hair growth.

These water-soluble vitamins play a critical role in converting food into energy, which is vital for hair follicle health.

Biotin (Vitamin B7): Biotin is crucial for keratin production, the protein that forms the structure of hair. While biotin deficiency can indeed lead to hair loss³, this condition is relatively rare in individuals with a balanced diet. However, some people may benefit from biotin supplementation under medical guidance. According to the NHS, taking 0.9 mg or less a day of biotin in supplements is unlikely to cause any harm⁴.
Vitamin B12: Vitamin B12 is vital for hair health. It supports red blood cell production, essential for oxygen delivery to the scalp. Additionally, B12 aids in cell division and DNA synthesis⁵, processes crucial for hair growth. A deficiency in this vitamin can lead to anaemia, potentially impacting hair⁶. The recommended daily intake for adults is generally between 1.5 mcg⁴ and 2.4 mcg⁷. However, individual needs vary, therefore, consulting a healthcare professional is advisable. A comprehensive guide on the association of vitamin B12 with hair loss can be found here.

Vitamin C

Vitamin C, a potent antioxidant, plays an essential role in maintaining overall health, and indirectly supports hair health. By protecting cells from damage caused by free radicals, vitamin C contributes to the preservation of healthy tissues, including the scalp. Although there isn’t direct evidence linking vitamin C deficiency to hair loss, its involvement in collagen production is significant⁸. Collagen, a protein necessary for the structure and strength of hair, benefits significantly from adequate vitamin C levels. Ensuring you receive sufficient vitamin C through your daily diet is crucial, though in cases where supplementation is necessary, it’s recommended to keep supplement doses under 1000 mg to avoid potential complications⁹.

Vitamin D

Vitamin D, often called the “sunshine vitamin,” is a fat-soluble vitamin essential for various bodily functions. Hair follicles go through growth, rest, and shedding cycles. Vitamin D helps regulate this process, and its deficiency can disrupt hair cycles, leading to premature hair loss¹⁰. Additionally, vitamin D supports immune function, which is vital as some hair loss conditions are autoimmune-related. A deficiency can exacerbate these conditions. Research suggests that taking vitamin D can help to overcome hair loss by stimulating the growth of new hair follicles¹¹.

Our bodies produce vitamin D from sunlight exposure, primarily between late March and September. However, during the colder months, a lack of sunlight can result in inadequate levels being produced. Therefore, supplementation might be necessary. The recommended daily vitamin D intake is 10 mcg¹² for most adults. However, individual needs can vary based on age, health, and other factors. A comprehensive explanation on vitamin D and its role in hair health can be found here.

Vitamin E

Vitamin E is a powerful antioxidant that plays a vital role in maintaining healthy skin and hair by protecting cells from oxidative stress. Vitamin E supplements can be beneficial as they help improve scalp circulation and balance oil production, which can create a healthier environment for hair growth. Additionally, vitamin E supports the immune system, which is essential for overall hair health, as deficiencies in this nutrient can lead to weakened hair follicles and increased hair shedding. While vitamin E can be obtained through a balanced diet rich in nuts, seeds, and leafy greens, supplementation may be recommended for those with specific deficiencies or conditions contributing to hair loss. The recommended daily intake of vitamin E is 4 mg a day for men and 3 mg a day for women. You should be able to get all the vitamin E you need from your diet, and any vitamin E your body does not need immediately is stored for future use, so you do not need it in your diet every single day. It is important to maintain balance, as excessive intake of vitamin E can lead to adverse effects¹³.

Iron

Iron is a vital mineral for maintaining healthy hair. It plays a crucial role in the production of haemoglobin, a protein in red blood cells that transports oxygen to various tissues in the body, including the scalp. Sufficient iron levels are essential for promoting hair growth and preventing hair loss. When iron levels are low, as seen in iron deficiency anaemia, the reduced oxygen supply to the scalp can result in hair thinning and loss¹⁴.

For optimal health, the recommended daily intake of iron is 8.7 mg for men aged 19 and over, 14.8 mg for women aged 19 to 49, and 8.7 mg for women aged 50 and over. While consuming iron-rich foods is important, individuals with iron deficiency, particularly women with heavy menstrual periods, may benefit from iron supplements under the guidance of a healthcare professional¹⁴. A comprehensive explanation on iron and its role in hair health can be found here.

Zinc

Zinc is an essential trace mineral that plays a pivotal role in hair health. It is involved in keratin synthesis, the protein building block fundamental to hair structure and the growth cycle.

While research suggests a potential link between zinc deficiency and hair loss, how effective zinc supplementation is for hair growth still requires further investigation.

It is recommended to maintain your zinc levels through a balanced diet. If zinc deficiency is suspected, a healthcare professional should be consulted to determine appropriate supplementation. The recommended daily intake of zinc is 9.5 mg for adult men and 7 mg for adult women¹⁵. Exceeding recommended amounts (over 25mg per day) can disrupt copper absorption and lead to health problems. A complete guide on zinc supplements can be found here.

Treatments for Hair Loss

While vitamins, minerals, and a balanced diet contribute to overall hair health, they may not be sufficient for addressing significant hair loss. For those experiencing more pronounced hair thinning or baldness, medical interventions can be considered. Let’s explore some clinically proven treatments.

Minoxidil

Minoxidil is a medication previously used to treat high blood pressure. Interestingly, it was discovered that lower doses can stimulate hair growth¹⁶. This treatment works by prolonging the hair growth cycle and encourage new hair growth. Minoxidil foam (such as Regaine®) is a commonly used topical form of the medication approved for treating both male and female pattern hair loss. Minoxidil comes as a topical solution (applied to the skin) and can be bought over the counter.

Caffeine shampoo

Caffeine shampoo is often touted as a hair loss solution. While caffeine can potentially stimulate hair growth by increasing scalp blood flow and potentially blocking DHT, its effectiveness can vary. It’s generally considered a milder approach compared to medical treatments. For significant hair loss, consulting a healthcare professional is advisable. More details on caffeine shampoo for hair loss can be found here.

Hair transplants

In cases where hair loss is permanent, patients may consider hair transplant surgery as a solution. Hair transplants involve relocating healthy hair follicles from one part of the scalp (the donor area) to the recipient area¹⁷. This procedure can restore hair growth and improve a patient’s appearance and self-confidence.

It’s essential to consult with a specialist to determine your suitability for a hair transplant, as factors like your age, gender, hair colour, hair type and hair loss area need to be considered to provide a personalised solution. Please feel free to reach out to our friendly team at The Treatment Rooms, as we’re here to help you explore your options and address any concerns you may have.

Conclusion

Hair loss can be a challenging issue for many women. While medical treatments like minoxidil and finasteride often take centre stage, the role of vitamins and minerals in maintaining overall hair health cannot be underestimated. Nutrients such as biotin, vitamin D, iron, and zinc play crucial roles in supporting hair growth and preventing excessive shedding.

However, it’s important to recognize that while a balanced diet rich in these nutrients is essential, it may not be sufficient to address severe hair loss. In such cases, consulting a healthcare professional to explore medical treatment options is recommended. By combining proper nutrition with potentially effective medical interventions, individuals can take a comprehensive approach to managing hair loss.

References

VanBuren, C. A. and Everts, H. B. (2022) ‘Vitamin A in skin and hair: An update’, Nutrients, 14(14), pp. 2952. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/
Vitamin A (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
Trüeb, R. (2016) ‘Serum biotin levels in women complaining of hair loss’, International Journal of Trichology, 8(2), p. 73. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
B vitamins and folic acid (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
O’Leary, F. and Samman, S. (2010) ‘Vitamin B12 in health and disease’, Nutrients, 2(3), pp. 299–316. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/
Ferreira, G.C. (1995) ‘Heme biosynthesis: Biochemistry, molecular biology, and relationship to disease’, Journal of Bioenergetics and Biomembranes, 27(2), pp. 147–150. Available at: https://pubmed.ncbi.nlm.nih.gov/7592561/
Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline (1998) National Center for Biotechnology Information. Available at: https://www.ncbi.nlm.nih.gov/books/NBK114310/ (Accessed: 17 August 2024). Available at:https://www.ncbi.nlm.nih.gov/books/NBK114310/
DePhillipo, N.N. et al. (2018) ‘Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review’, Orthopaedic Journal of Sports Medicine, 6(10). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
Vitamin C (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
Reichrath, J. et al. (2006) ‘Hair follicle expression of 1,25-dihydroxyvitamin D3 receptors during the murine hair cycle’, British Journal of Dermatology, 131(4), pp. 477–482. Available at: https://pubmed.ncbi.nlm.nih.gov/7947199/
Natarelli, N., Gahoonia, N. and Sivamani, R.K. (2023) ‘Integrative and mechanistic approach to the hair growth cycle and hair loss’, Journal of Clinical Medicine, 12(3), p. 893. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9917549/
Vitamin D (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
NIH Office of Dietary Supplements. “Vitamin E Fact Sheet for Health Professionals.” Available from: NIH
Iron (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
Others -Vitamins and minerals (no date) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Minoxidil for hair loss (no date) NHS choices. Available at: https://www.gloshospitals.nhs.uk/your-visit/patient-information-leaflets/minoxidil-for-hair-loss-ghpi1649/
Rassman, W.R. et al. (2002) ‘Follicular unit extraction: Minimally invasive surgery for hair transplantation’, Dermatologic Surgery, 28(8), pp. 720–728. Available at: https://pubmed.ncbi.nlm.nih.gov/12174065/