Hair Loss and Vitamin Deficiency: What’s Really Going On

Let's be honest — noticing more hair than usual in your brush or the shower drain can be a bit worrying. While some shedding is totally normal, if your hair seems to be thinning or falling out more than usual, it might be your body's way of telling you something's off.

One common culprit? Vitamin deficiency. Your hair needs a proper balance of nutrients to grow strong, thick, and healthy. When your body is running low on the good stuff, your hair can be one of the first things to suffer.

So, let's break down the connection between hair loss and vitamins — and what you can do to start turning things around.

Why Do Vitamin Deficiencies Cause Hair Loss?

Hair follicles are some of the fastest-growing cells in your body, which means they need a constant supply of nutrients to keep going. When your body lacks essential vitamins or minerals, it focuses on more "vital" systems (like keeping your heart beating), and hair growth takes a back seat.

Deficiencies can slow down hair growth, cause breakage, and in some cases, trigger shedding or thinning.

The Most Common Vitamin Deficiencies Linked to Hair Loss

Here are some of the top nutrients that play a role in keeping your hair happy:

1. Iron

Iron deficiency is one of the most common causes of hair loss, particularly in women. It's linked to anaemia, which reduces the oxygen supply to hair follicles.

What to do: Get your iron levels tested by your GP. If you're low, they may recommend iron supplements or suggest iron-rich foods like red meat, lentils, spinach, and fortified cereals.

2. Vitamin D

Often called the "sunshine vitamin," Vitamin D helps stimulate hair follicles. Low levels are linked to alopecia (patchy hair loss) and general thinning.

What to do: Try to get outside for 10–20 minutes of sun exposure a few times a week, and consider a supplement — especially during the darker UK winter months.

3. B Vitamins (especially Biotin)

B vitamins help carry oxygen and nutrients to your scalp. Biotin (B7) is especially popular for promoting hair strength and growth.

What to do: Eat more whole grains, eggs, nuts, and leafy greens. You can also find biotin in hair-specific supplements — just make sure you don't overdo it.

4. Zinc

Zinc supports hair tissue growth and repair. A deficiency can lead to hair loss and even damage the scalp.

What to do: Add more zinc-rich foods like meat, dairy, seeds, and seafood into your diet. Zinc supplements can help, but high doses can interfere with other nutrients, so it's best to check with a health professional.

5. Protein

Your hair is made of keratin — a type of protein — so a lack of protein in your diet can slow growth or cause shedding.

What to do: Make sure you're getting enough protein from sources like fish, eggs, tofu, beans, or meat. If you're plant-based, consider a protein supplement to top up your intake.

How to Know If You're Deficient

Some signs to look out for beyond hair loss:

• Feeling tired all the time

• Brittle nails or dry skin

• Mood changes or brain fog

• Pale skin

• Frequent colds or infections

The best way to know for sure? Get a blood test. It's the only accurate way to check your nutrient levels. Speak to your GP if you're concerned — it's a simple process and can help rule out underlying causes.

Hair loss can be frustrating, but the good news is that many cases are reversible — especially when they're caused by something as fixable as a vitamin deficiency. With the right nutrients, a little patience, and some gentle care, you'll be on your way to thicker, stronger hair in no time.

If in doubt, always consult a GP, trichologist, or a registered dietitian. Your hair might be trying to tell you something — and it's always worth listening.