Good health is the key to healthy hair. Vitamin D is a very important component for large, strong, and resilient hair. Commonly referred to as the “sunshine vitamin,” vitamin D is important for bone and immune health as well as appropriate hair follicle function. Recent studies have highlighted its benefit of impacting hair follicles by both stimulating growth and inhibiting loss for anyone who is experiencing thinning or hair loss.
In this article, we will explore the link between vitamin D and hair health, the foods or supplements to support it, and helpful hints to help you maximize your intake so that your hair can be fuller and healthier.
What is the effect of Vitamin D on hair growth?
Hair undergoes three phases: anagen (growth), catagen (transition), and telogen (resting). Vitamin D aids hair growth by causing a prolongation of the anagen phase since the length and thickness of hair are influenced by that phase. The hair follicle has vitamin D receptors. Once activated, vitamin D can help promote follicle differentiation and new hair. When vitamin D levels are not sufficient, it can lead hair follicles to enter premature resting phases, which can lead to thinning of hair and increased shedding.
Deficiency of vitamin D is often linked with several disorders including telogen effluvium and alopecia areata. Telogen effluvium is when several hair follicles undergo transition into telogen phase, causing diffuse hair loss. While alopecia areata is an autoimmune disease characterized by stoppage of hair follicle activity. When it comes to both conditions, it is essential to maintain sufficient levels of vitamin D to support prolonged hair follicle health, and hair density.
Signs of Vitamin D Deficiency in Hair
Some of the symptoms of vitamin D deficiency may include:
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Excessive Hair Shedding: Unexplained hair loss which exceeds 50-100 strands of hair that is usually experienced daily.
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Thinning and Brittleness: Your hair may become weakened, fragile, and susceptible to breakage.
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Delayed Regrowth: When you lose your hair or get a haircut, it takes much longer than normal to see hair growth again.
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Scalp Health Issues: A drier, flakier scalp, or dandruff, can also be present with vitamin D deficiency.
Systemic indications of deficiency, such as fatigue, bone pain, or muscle weakness may also be present at times, specifically in cases of prolonged low levels of deficiency. Young adults, especially with indoor lifestyles or little sun exposure, are more susceptible to deficiency, which can become chronic and negatively influence hair health over time.
Sources of Foods High in Vitamin D
Proper nutrition plays a key role in ensuring adequate levels of vitamin D. While the sun is the most effective source of vitamin D, there are many foods that can help to boost your intake.
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Fatty Fish: Omega-3 rich fatty fish including salmon, mackerel, sardines, and tuna are good sources of both vitamin D and omega-3 fatty acids that can help benefit scalp health.
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Egg Yolks: An organic source of vitamin D and biotin, which are important for structuring and strength in hair is the egg yolk.
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Dairy Products: Milk, yogurt and cheese are typically fortified with vitamin D to prevent deficiency.
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Fortified Cereals: Provide a plant-based option for vegetarians looking to increase dietary intake.
Adding these foods to your diet daily will help maintain sufficient baseline vitamin D levels in your body, which is helpful for nutrient supply to hair follicles and scalp health. For populations at risk of deficiency, dietary sources plus supplementation can be especially helpful.
Hair Growth Supplements
For many people diet alone does not produce enough vitamin D especially during the winter months or areas that are less likely to get sunlight. Supplementation is necessary to get optimal vitamin D levels back into the body so that hair can regrow.
Dosage and Safety: 600 to 800 IU daily is adequate for the average adult and doses of 1,000 IU may be given for deficiency, with supervision from physician, if required. Hypercalcemia could occur with over-supplementation. Thus, this is best supervised by a health care provider.
Collaboration with additional vitamins: Vitamin D is more effective when paired with alternative hair growth vitamins, including:
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Biotin (Vitamin B7): Strengthens the hair shaft and lowers breakage.
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Zinc and Iron: Work together in assisting in follicle repair and metabolic activity.
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Vitamin C: Increases absorption of iron and collagen production.
These vitamins together provide the nutrients required to support follicles overall, so when taking a dietary and supplemental Vitamin D, it will maximize the effect.
Lifestyle Factors Affecting Vitamin D and Hair
There are several factors affecting vitamin D status including:
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Sunlight Exposure: When the skin is exposed to UVB rays, the body has the ability to synthesize vitamin D. Just 15 to 30 minutes in direct sunlight a few times a week could improve levels. You may use sunscreen for longer periods of time, to avoid damaging the skin.
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Skin Tone: Darker skin synthesizes vitamin D very slowly, which increases the chances of being deficient.
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Age and Location: Elderly individuals as well as individuals living in northern latitudes may find it challenging to obtain enough vitamin D from the sun alone.
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Diet: Individuals who are vegan or lactose intolerant might require fortified foods or supplements to consume enough vitamin D daily.
Improving all of the above will help ensure adequate vitamin D levels to support hair follicles and prevent thinning and support new hair growth.
Incorporating Vitamin D into a Hair Care Regimen
Vitamin D is an essential component for the hair care regimen. In conjunction with a balanced diet supplemented with vitamin D, consider:
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Topical Care: Some serums and oils contain vitamin D that supports scalp health and hair follicle activity.
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Monitoring by a medical professional: Blood tests can indicate deficiency for precise supplementation.
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Integrative Treatments: Vitamin D works with treatments such as Minoxidil, Finasteride, or PRP therapy for individuals who are experiencing moderate to severe thinning.
This combination of treatments allows both internal and external factors to work together to promote follicle health, significantly increasing the chances of producing strong healthy hair over a period of time.
QHT Clinic Approach to Vitamin D and Hair Health
At QHT Clinic, we utilize individualized and evidence-based methods:
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Monitoring: Progress is tracked through follow-up blood tests and scalp imaging to ensure safe, effective outcomes.
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Evaluation: At QHT Clinic, specialists conduct assessments and scalp analysis to determine if a vitamin D deficiency is present and how it may be affecting your hair.
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Customized Plan: Based on the results of your assessment, each patient will receive individualized supplementation recommendations blended with dietary recommendations.
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Incorporation with Hair Treatment: Patients will receive vitamin D supplementation that is integrated with clinically proven hair medications and serums or PRP therapy if necessary.
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Follow-up: The patient's follow-up care will utilize blood work and scalp imaging to track progress, as well as ensure safe and effective progress for hair restoration.
Ultimately, this entire approach demonstrates that hair restoration is not only possible but feasible with visible results in density, texture, and health of the scalp!
Conclusion
Vitamin D is an important vitamin for your hair. It assists with follicle activation and the hair growth phase and can help slow down hair thinning when working together with other vitamins and supplements. Getting enough vitamin D from sunlight, diet or supplement regimen, with the supervision of a healthcare professional, individuals will see improvements over time.
If you are noticing thinning hair, hair loss or slow regrowth, schedule an appointment with a professional at QHT Clinic to discuss your hair plan that is tailored to your vitamin D status, lifestyle or hair goals. We can help you begin your journey toward healthier, stronger hair with cumulative, evidence-based practice, nutrition and professional support!
