Is Vitamin D Good for Hair?

Vitamin D plays an important role in overall health, from maintaining strong bones to supporting the immune system. Recently, there has been growing interest in whether it can also influence hair health and growth. This article will explain what vitamin D is, how it may affect hair growth, whether a deficiency could cause hair loss, if people with ginger hair are affected differently and ways to naturally increase vitamin D levels.

Key Takeaways

Here are the five biggest takeaways from this article about vitamin D and hair:

• Vitamin D supports many body functions, including bone health, immune system regulation and potentially hair follicle health.

• Research suggests that vitamin D plays a role in the growth and development of hair follicles.

• Deficiency in vitamin D has been linked to different types of hair loss, including androgenetic alopecia and diffuse hair fall.

• People with ginger hair may process vitamin D differently, which could influence hair health.

• Natural sources of vitamin D include sunlight, certain foods, and dietary supplements.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that helps regulate the amount of calcium and phosphate in the body, which are essential for healthy bones, teeth and muscles [1]. It is produced naturally in the skin when exposed to sunlight, specifically ultraviolet B (UVB) rays. You can also get it from certain foods and supplements [2].

There are two main types: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the type your body produces in response to sunlight, and is also found in animal-based foods. Vitamin D2 mainly comes from plant sources and fortified foods.

Most adults in the UK need about 10 micrograms of vitamin D per day, especially during autumn and winter when sunlight levels are lower [3]. If levels are too low, this can lead to bone problems such as rickets in children and osteomalacia in adults, as well as potentially affecting other areas of health.

Does vitamin D help hair growth?

Research indicates that vitamin D may play a role in hair follicle cycling and the activation of new follicles [4]. Vitamin D receptors are found in hair follicles, and the nutrient appears to be involved in the growth and differentiation of keratinocytes, the cells that produce keratin, which is a key component of hair [5].

Studies have found that supplementation with vitamin D can help stimulate hair regrowth in certain conditions, including hair loss due to androgenetic alopecia and alopecia areata. However, the results can vary depending on the individual and the underlying cause of hair loss.

While vitamin D is unlikely to be a complete solution for hair loss, maintaining healthy levels may support hair health as part of an overall balanced lifestyle.

Can vitamin D deficiency cause hair loss and thinning?

A deficiency in vitamin D has been associated with several types of hair loss, including telogen effluvium, alopecia areata, and androgenetic alopecia [6]. Low vitamin D levels are thought to disrupt the normal hair growth cycle, potentially leading to increased shedding and thinning [7].

One study found a considerable frequency of vitamin D3 deficiency among people with diffuse hair loss, suggesting that early recognition and treatment could help reduce hair shedding [8]. 

If you are experiencing unexplained hair loss, it may be worth asking your healthcare provider for a vitamin D test.

Does vitamin D affect people with ginger hair differently?

People with ginger hair tend to have lower levels of eumelanin in their skin, which allows them to produce vitamin D more efficiently in low sunlight conditions. This means they may naturally synthesise more vitamin D with less sun exposure compared to people with darker hair and skin.

While this can be beneficial for maintaining vitamin D levels, some research suggests that red-haired people may also experience seasonal fluctuations in vitamin D. This could have an impact on hair health, but there is currently limited evidence to confirm a direct link between hair colour, vitamin D and hair loss risk.

How can I increase my vitamin D levels naturally?

There are several ways to increase vitamin D levels naturally [9]. The most effective source is safe sunlight exposure. Spending short periods in the sun without sunscreen, typically around midday, allows the skin to produce vitamin D. The exact time needed will depend on your skin type, location and time of year.

You can also get vitamin D from certain foods, including:

• Oily fish such as salmon, mackerel and sardines

• Red meat and liver

• Egg yolks

• Fortified foods like breakfast cereals and plant-based milk alternatives

For people who cannot get enough vitamin D from sunlight and diet alone, supplements are widely available. In the UK, the NHS recommends that everyone consider taking a daily supplement of 10 micrograms during autumn and winter.

Final Thoughts

Vitamin D is essential for many aspects of health, and research suggests it may also play an important role in hair follicle function and growth. While it is not a guaranteed cure for hair loss, maintaining healthy vitamin D levels could support overall hair health. A balanced approach that includes safe sun exposure, a nutrient-rich diet, and supplements when needed is the best way to ensure you hit your vitamin D requirements.

Sources

[1] Vitamin D - NHS

[2] What Is Vitamin D Good For? | UK Meds

[3] How Much Vitamin D Do You Need Per Day? | UK Meds

[4] Prevalence of Low Serum Vitamin D Levels in Patients Presenting With Androgenetic Alopecia: A Review.

[5] Role of vitamin D in hair loss: A short review - PubMed.

[6] The Role of Vitamin D in Non-Scarring Alopecia - PMC.

[7] 1,25-(OH)2D3 promotes hair growth by inhibiting NLRP3/IL-1β and HIF-1α/IL-1β signaling pathways - ScienceDirect.

[8] Filling the Gaps: Vitamin D Status in Diffuse Hair Fall Among Pakistanis - PMC.

[9] Exploring The Best Natural Sources of Vitamin D | UK Meds