When your hair is thinning or shedding, you may be open and willing to doing everything in your power to control it. Unfortunately, brands can spot that desire from miles away and respond to it, oftentimes with claims that aren’t exactly true. The sheer number of hair supplements on the market is proof of this. And while some of these supplements are truly fantastic (looking at you, Nutrafol), it’s very likely that what is contributing to their effectiveness is a careful proprietary blend of vitamins, minerals, and herbs like ashwagandha that address some of the root causes of hair loss, such as stress.
Seldom is there a single one-and-done vitamin that can help tackle hair thinning. So when you hear about certain vitamins that you should take alone to combat this issue, your radar should go up. Specifically, these are two vitamins that many hair experts say aren’t doing everything some brands claim they can for hair growth.
Vitamins A and E
According to Hair Experts Jean Will, co-founder at NiaWigs, two popular vitamins often marketed for hair growth are vitamin E and vitamin A. “However, while vitamin E may be beneficial for scalp health, there is limited evidence to suggest that it directly promotes hair growth,” Will says. “Additionally, excessive amounts of vitamin A can actually lead to hair loss, so it's important to ensure that you're not overdoing it with supplements.”
Often with vitamin supplements, the only time they are truly effective in addressing issues you are having is if you are suffering from an actual vitamin deficiency and need that vitamin to bridge a nutritional gap. And the way to find out whether that’s happening for you (and whether it’s the root cause of your hair loss) is by visiting your doctor or dermatologist and asking for full blood work.
More often that not, those deficiencies can be address with a well-balanced diet that includes a variety of nutrients, including protein, iron, biotin, vitamin C, and other essential vitamins and minerals, all of which are important to promote hair growth, Will says. “In addition, healthy hair care practices such as avoiding harsh chemicals and minimizing heat styling can also help,” Will says. “It's always a good idea to consult with a healthcare professional if you have concerns about hair loss or thinning.”
What about biotin?
Similar to other nutrients, taking biotin alone may not help you grow back lost hair, but Dr. Enrizza P. Factor, a clinical dermatologist and researcher with myeczemateam.com, says biotin’s benefits are not a myth: the B-complex vitamin does indeed promote skin, hair and nails health.
“Biotin's function in protein synthesis and more specifically, in keratin production, explains its contribution to healthy nail and hair growth,” Dr. Factor says. “Biotin is readily found in many foods and is also produced by normal gut flora. For hair growth, we recommend opting for a biotin supplement that contains anywhere from 300 mcg to 1,000 mcg. You will begin to see results after 4-8 weeks, or long-term results after a few months. No side effects have been reported for biotin in amounts up to 10 milligrams a day.”
With that said, Dr. Factor says to check with your health care professional if you notice any unusual effects while you are taking it.
If you prefer to get biotin from food sources, some that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes), Dr. Factor says. “The most commonly recommended time slot to consume biotin supplements is with your morning meal,” she adds. “The water-soluble nature of biotin will ensure that your body is absorbing it with the other nutrients in your meal.”
Remember: no vitamin is one you should skip. But, when it comes to address hair thinning and hair growth, it may take more than one nutrient to solve your issues.
