When it comes to vitamins and minerals, it’s easy to believe (based on the robust supplementation market) that the more, the merrier. Piling on is a tempting trend, whether it comes to skincare or nutrients that are deemed highly effective in helping to curb hair loss and shedding. But there is a such thing as too much of a good thing, and overindulging in too many vitamins and minerals that can promote healthy hair can actually have the opposite effect and backfire. According to experts, these three vitamins and minerals, if taken to an extreme, can actually cause hair loss.
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Vitamin A
“When it comes to vitamins and minerals, it's important to understand that while they are essential for hair growth, over-supplementation of certain nutrients can actually cause hair loss,” says Anastasios Moulios, founder of Beardlong. “One of the vitamins that can cause hair loss is vitamin A. It's important for vision, immune function, and skin health, but too much of it can lead to hair loss. Taking excessive amounts of vitamin A supplements can cause hair follicles to go into a dormant phase and stop growing hair.”
Keep in mind, Moulios adds, that this only applies to supplements, and getting vitamin A from food sources like carrots, spinach, and sweet potatoes is not a problem.
The recommended daily allowance (RDA) for Vitamin A varies by age and gender, but for adults, it's generally around 900 mcg for men and 700 mcg for women.
Selenium
Another nutrient that can cause hair loss is selenium. “It’s an essential mineral that supports thyroid function and immune system health, over-supplementation can cause hair loss,” says Moulios. “Excessive selenium intake can cause hair loss by damaging hair follicles and decreasing the expression of hair growth genes.”
High levels of selenium can cause brittle hair and nails, and in extreme cases, hair loss, adds Khamis Maiouf, CEO of Book of Barbering. “The RDA for selenium is 55 mcg per day for adults,” he says.
Vitamin E
Vitamin E is one of those nutrients, along with biotin, that is touted for its hair-health powers. But excessive intake of vitamin E can also cause hair loss, Moulios warns. “it's an antioxidant that helps protect against damage from free radicals, too much of it can interfere with hair growth,” he says. “For vitamin E, the recommended daily intake is 15 milligrams for adults.”
How can you ensure you are getting the nutrients you need for healthy, strong hair without overdoing it? For starters, making sure you are eating a balanced diet with a variety of vitamins and minerals can go a long way and may keep you from needing to take a supplement and bridge nutritional gaps.
“My personal recommendation is, it's important to consult with a healthcare professional before starting any new supplements or making significant changes to your diet,” Moulios advises.
