Hair Goals: The Vitamins Your Locks Are Craving

Hair thinning is a natural part of aging—along with greying, hair growth also slows down over time. However, some people experience hair loss earlier or more severely than others. Common causes include:¹

• Genetic conditions and inflammatory diseases
• Cancer and related treatments
• Hormonal changes
• Stress
• Pregnancy
• Vitamin and mineral deficiencies
• Certain medications
• Rapid weight loss
• Recent illness or surgery.

Among these, vitamin and mineral deficiencies play an important role in hair health. Ensuring a balanced intake of key nutrients may help maintain stronger, healthier hair. Here are some key vitamins and minerals for healthy hair:²

1. Biotin (Vitamin B7)

A deficiency can cause thinning hair, but it’s rare unless your diet is poor or you have a condition like biotinidase deficiency.
Sources: Eggs, liver, oats, soybeans, sweet potatoes, spinach, dairy.
Recommended Intake: 30 mcg/day

2. Vitamin D

Though the exact link is unclear, low vitamin D is often found in people with hair loss. Correction may help promote regrowth.
Sources: Sunlight, fortified foods, fatty fish.
Recommended Intake: 600 IU/day to prevent deficiency; 2,000–5,000 IU/day with monitoring for optimal levels.

3. Vitamin C

Essential for collagen production and helps the body absorb iron—another hair-healthy nutrient.
Sources: Citrus fruits, bell peppers, tomatoes, broccoli, strawberries.
Recommended Intake: 90 mg/day (men), 75 mg/day (women)

4. Iron

Iron helps red blood cells carry oxygen to hair follicles, supporting growth. Iron deficiency is common in women with hair loss.
Sources: Red meat, poultry, fish, leafy greens, beans, grains.
Recommended Intake: 8 mg/day (men), 18 mg/day (women)

5. Zinc

Severe zinc deficiency can lead to hair loss, especially in people with poor nutrition or certain health conditions.
Sources: Oysters, red meat, fish, eggs, nuts, seeds, dark chocolate.
Recommended Intake: 11 mg/day (men), 8 mg/day (women)

Other vitamins which are important for healthy hair with their respective RDA to prevent deficiency  include vitamin A, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B9 (folate), vitamin B12, vitamin E.³

Nutrient deficiencies are just one of many causes of hair loss. While getting enough vitamins and minerals supports hair health, supplements alone may not solve the problem if other underlying issues exist. If you’re concerned about hair thinning or want advice on maintaining healthy hair, visit your nearest CARiNG Pharmacy branch and speak to our team today.