That alarming moment when you see a clump of hair in your bathroom drain probably has you wondering—what could be causing your hair loss, lately? Could it be your lifestyle? Are you using too many heat treatments for all those ponytails and updos? Or, could you be deficient in vitamins? Let's talk about that one. While all of the above causes may contribute to stress on the hair, nutritional deficiencies may cause loss of hair. 

Vitamins and nutrients that can lead to hair fall 


Vitamin D 

Vitamin D keeps your hair strands thick and stimulates hair follicles. Vitamin D deficiency is the leading cause of hair loss. Researchers are still looking into whether it can cause alopecia areata. Symptoms of this deficiency include fatigue, high blood pressure, mood changes and chronic pain among others.  

The best sources of vitamin D are avocados, eggs, nuts, fish, and chia seeds. Also, make sure you get enough sun, but do it safely. According to the experts, a 15-minute stroll between 10:00am and 3:00pm is the best time to get your dose of Vitamin D. You could also consider supplements, under the guidance of a doctor.  

Vitamin A 

Your body benefits from vitamin A in many ways. This vitamin is beneficial for your immunity, vision, skin, teeth, bones, reproductive system, kidneys and lungs. You need to make sure you're striking the right balance when it comes to your vitamin A intake. Hair loss can actually be caused if you take too much vitamin A or too little.  

Red, yellow, orange, and dark green-coloured veggies are good sources of vitamin A. If you don't eat leafy vegetables, fruit, eggs, or dairy, you may be deficient in vitamin A. You may want to talk to your doctor about how to balance your intake. By doing so, you’ll hopefully see more hair growth.  

Vitamin B7

Vitamin B7 

B7, also known as biotin, is good for skin and hair. Taking biotin can help make your nails stronger and keep your blood sugar down if you are diabetic.  

It's rare to have a biotin deficiency since it's in a lot of foods. When this happens, it's usually hereditary. Additionally, antibiotics, smoking, and certain acne medications are frequently associated with biotin deficiency. 

You can get biotin from cheese, rice, egg yolks, meat and vegetables. Biotin supplements are also an option if you need them. 

Vitamin E 

Vitamin E acts as an antioxidant. It helps prevent cellular damage. There are a lot of foods that contain it, and it's soluble in fat.  

Vitamin E has been used to protect the skin against sun damage since the 1950s. Your body needs enough vitamin E to fight oxidative stress in your scalp that is associated with hair loss. Vitamin E can further boost blood flow to the scalp, which will promote hair growth.  

Vitamin E also forms a protective barrier on the skin. A lack of vitamin E could cause your skin to be irritated or dry. A healthy dose can make your hair look shinier and reduce frizz. 

Sunflower oil, nuts, meat, and leafy greens are good sources of vitamin E. Supplements are also available if these items are not a part of your regular diet.  

Folic acid 

Folic acid helps in cell regeneration, thus repairing our skin and hair. It is also responsible to keep the red blood cells in your body healthy. You can consume fruits, nuts, leafy greens, beans, meat and poultry to get your dose of folic acid.



Our body needs iron to form haemoglobin, which transports oxygen to our cells. When you are deficient in iron, only the vital organs receive oxygen. This would typically deprive your hair follicles of iron. As a result, your hair doesn’t get enough nutrients for it to grow, leading to hair loss.  

Eat more iron-rich foods like fish, meat, and leafy greens. Iron supplements can also help. 


Niacin or vitamin B3 encourages healthy hair growth. It boosts energy and as well as blood flow to the scalp. Deficiency in niacin can lead to alopecia. Niacin is present in foods like eggs, nuts, mushrooms, and tuna. 


Zinc helps grow and repair hair tissue. It also keeps the oil glands around the follicles active.  

Zinc is found in oysters, cashews, chickpeas and pumpkin seeds.  



Hair growth is one of several functions played by selenium in the body. It helps maintain the balance of hormones, which is essential to healthy hair. 


Which vitamins are you lacking if your hair falls?  

Deficiencies of vitamin B12, biotin, riboflavin and folate are related to hair loss and thinning since vitamin deficiency and hair loss are related. 

Which vitamins will help my hair grow back?  

Vitamin A, C, D, E and B are known to help regrow the hair. 

Can low B12 cause hair loss?  

Yes, lower levels of Vitamin B12 can induce hair loss. Vitamin B12 hair loss is common amongst both men and women. 

Does hair loss mean vitamin deficiency? 

While hair loss can be caused by several factors, a lack of vitamins play a significant role in causing it.